Why is the abdomen flat when you train your abs, not the kind that protrudes

Recently, many friends have asked me why I am working on my abs.

When my abdomen was flat, I didn't want the kind of abdominal muscles that I wanted, but I wanted Wuchang fish.

1.If you have a problem with the movements you train, it may be that you use one movement for a long time to exercise your abs, so your abdomen will be like a concave in the middle, so it will appear flat. The main thing here is that you think your rectus femoris is doing well, but your transverse abdominis muscles.

If you haven't practiced well, it will be like a break in the middle.

As the name suggests, the transverse abdominis muscle is a transverse abdominal muscle, which is in the rectus abdominis muscle.

The muscles underneath and the muscle fibers grow horizontally, and if it is not strong enough, your abdomen will look flat, and you will need to do more planks to develop it.

2.Your body fat percentage.

If it goes down, your fat will drop significantly during your long training sessions, whether it's subcutaneous fat.

It is still visceral and the fat will fall, so that your originally bulging belly will suddenly lack fat filling, so that it will look flat.

But your ** will look flabby, which requires you to continue to do cardio and muscle building training to adjust, so that your ** becomes firm, let the muscles under the skin grow up, fill in, so that it will look very eye-catching.

There is also a lack of fat loss, because the fat on both sides of the waist is the most difficult to lose, although your belly is down, but you still have a lot of fat on both sides of your waist, so your belly will look very flat, there is no three-dimensional sense, and when you continue to insist on aerobic, the fat on both sides of the waist will go down, your waist circumference will really improve, and then your abdomen will look much better.

Then there may be a bit of water in your body, especially in your abdomen, when you control your diet for a long time. This is to drink more water and replenish it well, so that your body has a normal water cycle.

There is also the need to maintain a good rest habit, and rest and ** are definitely related.

If you don't sleep well and rest badly, don't talk about it, and even you will**, some hormones are secreted and work at night, don't think it's a lie, you can try it if you don't believe in evil, especially if you can't help but eat two bites at night, this will be wasted.

In short, it is a good thing that your abdomen is flat, you are not far from 6-pack abs, what you need to do is to stick to your abdomen from flat to furrowed, let the fat on the abdomen go down, so that the abdomen will immediately have a protruding and obvious line.

Many people will have this problem, they have been working out for many years, and they have always wanted to have a well-proportioned and beautiful eight-pack abs, but no matter how they practice, there are only six pieces; Even worse, the abs on both sides are not symmetrical at all; What's more, some friends haven't found a way to exercise their abdominal muscles and don't know how to practice, and they don't have a piece. Instantly, I felt that it was too difficult to train abdominal muscles. So for those who have been working out for many years, but don't even have abdominal muscles, you should be embarrassed to say that you have been healthy for several years!

Because it's unconvincing!

For professional fitness friends, in addition to having a firm and beautiful muscle, abdominal muscles are also another secret**, and the two constitute an important part of fitness friends to show their training results. Of course, you will be envious of this body that can do both, and you will secretly wonder why you have not been able to develop proud abs.

The answer is? For friends who can't train eight-pack abs no matter how they practice, I can clearly tell you that the "number of blocks" of abdominal muscles is innate! It's not that you have as many pieces as you want to do.

Are you sure? That's true! The abdominis muscles that we often talk about usually refer to the rectus abdominis muscle, which is actually a muscle, and the tendon strokes attached to it make it look like several pieces.

Here's the point! The number of tendon strokes determines the "number of blocks" of your abs. If you have 3 left and right tendon strokes, you will have 6 abdominal muscles; If you make 4 tendon strokes on the left and right, you will be able to have the 8-pack abs you have always dreamed of!

For friends with asymmetrical abdominal muscles, it should be the following situation, such as 4 tendon strokes on the left and 3 tendon strokes on the right, and you will naturally have 7-pack abdominal muscles.

Now you can understand why you can't train 8-pack abs after so hard work! Because the number of tendon strokes is innate, if you are born with 6 tendon strokes, you will never be able to train eight-pack abs, and secondly, if your abs are born asymmetrical, it is unlikely to train symmetrical abs. There are also fitness friends who don't have abdominal muscles, but you don't find the right way to exercise abdominal muscles.

Everyone has abdominal muscles, abdominal muscles are related to people's body fat rate, men's body fat is generally below 15%, women are below 17%, and more obvious abdominal muscles will appear, for people without abdominal muscles, to sum up, your body fat rate is too high, or your fat layer is too thick.

Of course, if you want to train the ideal abdominal muscles, finding the right method is the key, the rectus abdominis is usually divided into the upper abdomen and the lower abdomen, the classic action of practicing the upper abdomen is the curl, and the classic action of practicing the lower abdomen is to raise the legs.

First of all, let me tell you one thing, this is a misconception that many people have, thinking that exercising abdominal muscles can reduce belly. Wrong! Exercising abs is to train your abs and make your abs develop, but if you want to have a small belly, just exercising your abs won't work. It depends on practicing aerobic exercise, look at it specifically.

Only aerobic exercise can make you lose fat overall, and then the abs you work on will slowly come to the surface.

It's the same with any muscle you train. You can't see the fat wrapping.

1.Hanging leg raise: This is one of Wheeler's favorite ab exercises. He grabbed the bar with a slightly shoulder-steadied grip, then contracted his lower abdomen to raise his leg parallel to the ground, exhaled as he contracted at the peak, and then slowly retracted. Do 4 sets of 20 30 reps each.

2.Ramp sit-ups: Hook your feet to the upper fixture, bend your knees, and raise your upper body to a position at 90 degrees to your thighs, moving slowly and tensing your abs throughout. Do 4 sets of 20 30 reps each.

3.Hanging leg raise: This movement differs from the above in that the knees remain bent and the knees are lifted parallel to the ground and then restored.

Exhale as your abs tighten. This movement focuses on your abs instead of lifting your legs. Do 4 sets of 3o 40 reps each.

4.Twisting the waist with weights: This is the best exercise for exercising external abdominal oblique obstruction without increasing waist circumference.

Place the rod on your shoulders and place your hands on both ends, then twist your waist to the left and right, keep your head straight, inhale as you turn to the left, and exhale as you turn to the right. Do 4 sets of more than 10o reps each.

However, it is necessary to eat reasonably and pay attention to aerobic exercise.

What is the age, height, and weight?

Abs are a patient and long-lasting thing, and the belly is the easiest place for fat to accumulate, so if you want to have abs like a knife, you must reduce the fat content of your body.

Do 5 sets of 200 sit-ups with weights. Abdominal muscles can be exercised every day.

But don't just work on your abs. Let's lay the foundation from the legs. I'm 21 years old, I've been working out for 5 years, and now I don't just know how to train my body like I used to.

The legs and waist are the foundation. I did 65kg, squatted 200kg 6 times, and all the other dough benefited a lot!!

We're the same kind, hehe, we're all the same height, the same age.

1 Semi-sit-ups: Stand upright with your upper body and push forward slightly.

2 Stand upright, tuck your abdomen, and tap your abdomen with the ten fingers of both hands3 These two are the best methods, especially the second one, which I learned from the ** Fighting Table4 But you must stick to it Every day is not about how tired you are, but about practicing every day, like the latter, as long as you have time, you can knock.

The abs are a large muscle, so they won't bulge, as long as you have a little less fat layer, and you won't have angular but bulging abs like some jujube staring foreigners...

Exercising abdominal muscles is mainly to train muscle endurance, any exercise that will make the abdominal muscles contract can train abdominal muscles, sit-ups, crunches, two-head ups, hanging horizontal bar leg curls, but pay attention to the three kinds of sit-ups, crunches, and two-end ups, and the liquid rock mill must be done at least 100 more than a day to have an effect (some people can train 8 flat abs, and some people can only train 6 protruding abs).