How to Build a Male God's Abs? Reduce Body Fat to 18%, 6 Torture Exercises to Build a Washing Machine Ab
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Mesmerizing abs, like a washboard, strong and beautiful, making girls want to stroke them. But how are abs corrected? Some say doing 100 crunches will turn belly fat into abs.While the fitness editor wants to say:
Don't be silly!Even if you persevere until the monkey year and horse year, you won't be able to achieve it.We need to know that the abdomen is a multi-muscle group, the abdomen is composed of the external oblique muscles, the rectus abdominis, and the transverse abdominis. To sculpt clear, angular abs, we need to work comprehensively. However, crunches cannot effectively train the external oblique muscles. You'll find it difficult to get those mesmerizing abs.
In addition, people with bellies who think they can get abs by doing crunches won't succeed.
Fat and muscle are not mutually convertible; they are completely different substances.
Crunches are anaerobic training, which can stimulate muscle lines, but the heat consumption is very low. 100 crunches consume about 3-5 minutes of jogging, equivalent to a few hundred calories.Fat loss is systemic, and heat is distributed throughout the body and cannot specifically consume belly fat.When you desperately do leg raises at home, you think leg fat will burn faster. In fact, the heat consumption is distributed throughout the body.
Research shows
When a person only trains one leg with aerobic exercise, without training the other leg, after a period of time, measuring the dimensions found that the person's leg and waist dimensions decreased proportionally.Therefore, this is a case of 'this leads to that'. The more you do crunches, the slower your belly fat burns.
So, crunches cannot eliminate belly fat and cannot help you sculpt washboard-like abs.To get abs, we need to reduce body fat through comprehensive aerobic exercise, which will eliminate belly fat.
For example: you can run for 50 minutes every day, or box for 40 minutes, or jump rope for 20-30 minutes, or HIIT interval training. As long as you can stick to it, these are all good fat-burning choices.At the same time, you need to manage your diet, because excess calories are the main cause of belly fat accumulation. When your calorie control is good, the speed of your flat small stomach will also accelerate.
When a male's body fat rate drops to 18% or less, it's time to 'torture' your abs.
Regarding abdominal muscle training, we need multi-faceted and multi-angle abdominal muscle training actions to carve.
For example: Russian twists can train the external oblique muscles, leg raises can train the lower abdomen, crunches can train the external oblique muscles, planking can train the core muscles. Abdominals are small muscles, we can train them every other day, and each time only 15 minutes, we can repeat the stimulation of the waist and abdomen.
Below is a set of ab torture training shared by the editor. When the body fat rate drops to 18% or less, you can feel the abs lines after 2-3 weeks.
Ab torture action 1, crunches
Ab torture action 2, leg raises
Ab torture action 3, sit-ups
Ab torture action 4, Russian twists
Ab torture action 5, planking
Ab torture action 6, scissor kicks
Each action lasts for 30 seconds, repeat 2 sets.
