Abdominal muscles are a muscle that many people dream of. Having abdominal muscles can make our figure more attractive, which invisibly greatly improves others' evaluation of us. But, do you know how to train abdominal muscles in the fastest and most reasonable way?
1. Those with high body fat percentage should lose fat first
In fact, each of us We all have abdominal muscles. One of the biggest reasons why our abdominal muscles are not obvious is that we have too much fat in our abdomen. Typically, boys have a body fat rate of 13%, while girls have a body fat rate of 17%. Therefore, for some trainers with relatively high body fat percentages, your first task is not to rush into muscle-building training. Instead, we must find ways to reduce our own body fat rate through scientific methods. Only when our body fat rate is reduced, can we achieve better training results when we perform abdominal muscle strengthening training.
2. Choose appropriate training movements
After reducing the body fat rate, we must start to choose training movements and training plans that suit us. Common abdominal muscle training exercises include: abdominal crunches, planks, sit-ups and leg raises. We can choose appropriate movements based on our own preferences and physical conditions, but it is not recommended to only train a single movement. Long-term training of a single movement will not only reduce the training effect, but also easily cause mental fatigue. This is also one of the reasons why many people cannot persist in fitness.
3. Control your daily diet
Simply doing fitness training cannot help us achieve the training of our abdominal muscles. Daily diet is also required. For those who train abdominal muscles, it is not suitable to eat food with too many calories. When the calories consumed by training are less than our daily caloric intake, the fitness effect will be greatly reduced. It is recommended to eat more foods that are prone to bloating for breakfast, such as whole wheat bread and low-fat milk. There are not too many requirements for lunch, but try to eat as little rice and other high-carbohydrate foods as possible. It is recommended to eat fruit or vegetable salad for dinner, and no more food after 9 o'clock in the evening.