Reducing Body Fat Doesn't Shape, Targeted Training to Help, Abuse Abs for Core Muscles
Our abdominal muscle shape is essentially our outer layer of muscle, and we have an over-the-top love and fascination with it, a feeling of wanting to hold it and not let go. If you haven't yet developed abdominal muscles, and you're pursuing having them, you still want to make them more impressive in shape. Therefore, we will discuss how to obtain abdominal muscles, or achieve your desired abdominal muscle shape. From a methodological perspective, everyone is different, with different training goals and different body conditions, including different levels of athletic foundation. However, what is needed is the same for everyone, which is two steps: one is to reduce body fat throughout the body, and the other is to train the abdomen locally.
These two steps should be performed at the appropriate times. If your body fat percentage is still high now, you should first reduce fat. If you first shape it and don't reduce fat, it won't allow your results to be displayed. If your body fat percentage has been lowered to a standard level, and you want to increase the thickness and clarity of the abdominal muscles, then you can specifically train your abdomen. It's not just that body fat needs to be reduced, but also to strengthen it, make the abdominal muscles outline clear.
If you want to have abdominal muscle shape, whether it's a block-shaped abdomen or a horseshoe-shaped waistline, no matter what stage your current weight is in, you can actually incorporate abdominal training. Whether you are in a fat-reducing stage or a shaping stage, the effect will be different, just different in emphasis. Currently, there are many training actions for the abdomen, and we should choose the ones we can do, and they should be relatively difficult, not too simple. Because we are to make the abdominal muscles thicker, if the difficulty is too low, there is no effect; if the difficulty is too high, we can't do it properly.
Therefore, we will recommend a set of training actions that are suitable for the general public. Of course, the specific situation should be based on your own experience after trying it to choose whether it is suitable for you. If you do a set of actions and don't feel much, you should increase the difficulty and intensity, such as shortening the rest time, or increasing the number of training times, or taking more difficult actions to do. If you feel a little strenuous after doing the action, but can do each action properly, then this set of actions is very suitable for you.
Action one: Reverse crunch
Lie on your back, but only lay your upper body flat on the ground, with your legs extended and together, your knees bent at a 90-degree angle, and your arms bent upwards resting on your head, keep your abdomen contracted, then use force to lift your legs upwards as much as possible, bringing your thighs close to your upper body, reaching the highest point, and then slowly return to the original position.
Action two: Standing diagonal lift
Extend your legs straight, stand upright with your body straight, with your feet slightly pointing forward diagonally, the distance between your feet is about the same as the width of your shoulders. Your arms are bent upwards, your elbows placed on either side of your chest, lift one leg up, raise your knee, at the same time move your opposite elbow to touch the knee. After touching, separate and then turn your body to the other side, lift the other leg, repeat the action, the action must be linked.
Action three: Lying down hand to foot
Keep the head, neck and shoulder parts unified and fixed, and lift them upwards. The back and waist are smoothly attached to the ground, the legs are bent and together, and the feet are all on the ground. Your arms are placed on either side of your body, your palms on your hips, move your body to perform left and right rotations. At the same time, use the arm on the same side to touch the foot on the same side, touch it quickly to the other side, the action maintains the stability of the body.
The above actions should be performed according to your ability to accept and athletic foundation, choose 12-20 times, each time you can do 3 groups, and you can arrange 3-4 times per week. The numbers are not fixed because everyone's condition is different, first analyze your own situation, then combine the recommended number of actions. Body fat reduction has no effect without shaping, it is used to train the abdominal muscles, abuse the abdominal muscles.
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