Want to Build Abs? First, Do This Self-Test, and Those Who Pass Can See Abs by Just Losing Fat!
There were different stances held by many little fellows regarding the abdomen muscles.
One faction of little fellows believed that the abdomen muscles were innate, just that some people's fat on their bellies was too thick, and it was hidden. The other faction believed that the abdomen muscles were made by training. Even if they lost fat, they wouldn't necessarily see clear abdominal muscle contours unless they strengthened their abdominal muscles to make them more obvious.
In fact, both of these views are correct.
Because some people naturally like to exercise, they didn't have special abdominal training, but they strengthened their abdominal muscles and strength during other exercises. These people could see very beautiful abdominal muscle lines after losing fat.
Another group of people didn't like to exercise much, so their abdominal muscles were not very strong.
How to self-test whether you need to strengthen your abdominal muscles?
If you lose fat and can see abdominal muscle contours, a good detection method is to keep your abdomen in a tense state and then feel your abdomen. If you can feel the clear abdominal muscle, then you will make them appear after losing fat.
Some little fellows still maintain that they can make their abdomen thinner and their abdominal muscles more obvious by doing a lot of abdominal training, such as crunches, leg raises, and hanging leg raises. But in fact, abdominal training only targets the strengthening of abdominal muscles, and it has little effect on fat loss. Because fat loss is a whole-body behavior, and there is no localized fat loss.
Therefore, when you want to develop abdominal muscles, you must determine whether you are one of these groups.
If you find that you can see abdominal muscle contours after losing fat, you don't need to do too much special abdominal training, and you can expect the appearance of abdominal muscles by doing a good job of losing fat.
But if you are the latter, even if you tense your abdomen, you can't feel the abdominal muscle contours, at this time you need to not only lose fat but also strengthen the abdominal muscles, in simple terms, it's about replenishing the part of the abdominal muscles that have been strained.
Below, we share a few actions that can strengthen the abdominal muscle training.
Action 1: Supine crunch
When doing supine crunches, pay attention not to overraise your body, in the upward curling process, just need to ensure that the back is raised to the ground, and feel the full contraction of the abdominal muscles. When lowering, don't let the body lie completely flat, it's best to keep the shoulder blades at every moment, to keep the abdominal muscles in tension.
15-20 reps per set, 2-3 sets.
Action 2: Bicycle crunches
First, lie on your side, raising your legs to the ground, keeping your knees bent, then raise your shoulders to the ground, and keep your abdominal muscles tense. Then, move your left knee toward your right elbow, and your right knee toward your left elbow, the shoulders should not touch the ground, and keep your abdominal muscles in tension.
20-30 reps per set, 3 sets.
Action 3: V-shaped crunch
First, sit on the mat, raising your legs to the ground, and slightly leaning your body back, keeping your abdominal muscles contracted. Then, bend your knees and lean forward with force, using your hands to assist your knees in the most contracted state of the abdominal muscles, and then slowly return to the starting state, and repeat the action.
10 reps per set, 3 sets.
Action 4: Side support with knee lift
First, lie on your side, with your elbow, hand, and foot supporting the ground, maintaining stability. Then, move your one hand and knee simultaneously toward the middle, feeling the contraction of the side abdomen, don't do 10 times, do 3 sets.
Action 5: Oblique crunches
This action mainly targets the external oblique muscle, and the difficulty is also relatively high compared to other actions.
First, lie on your side, then do a crunch, targeting one side of the abdominal muscles for training each time, 10 reps per set, then switch to the other side for 3 sets.
That's the end of this sharing. If you have any methods you want to know, you can leave a message or private message me at the end of the article.
I'm Popo Dong, I only say fitness knowledge that you can understand.
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