The abdominal muscles are all exercised, why is the belly still so big

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.

There is less aerobic exercise, and there is a fat layer, and now do more aerobic exercise, and consumption is the first!!

Usually pay attention to the abdomen I don't know if you have fat or a big stomach, if it's fat, aerobic exercise (running. Acceleration runs work best) with sit-ups. Stick to it for 3 months, and then control the diet well, and you will soon be able to show abdominal muscles. If it was a big stomach, I couldn't help it.

That's the stomach. People who practice bodybuilding have big bellies. Normal.

No, do you have a beer belly?

If you've exercised regularly but still have a big belly, there could be a few reasons:

1.Improper exercise: Different workouts may work differently for different people.

Some people may be good candidates for aerobic exercises, such as running, cycling, or swimming, while others may be better suited for weight training or core muscle training. If you don't choose the right workout for you, it can lead to poor results.

2.Improper diet: Although exercise can burn some calories, if your diet is not well controlled, it may lead to excessive calorie intake, resulting in insignificant results.

It is recommended to control the diet, reduce the food intake of high-calorie, high-fat and high-sugar people, and eat more vegetables, fruits and whole grains and other low-calorie foods with high nutritional value.

3.Lack of rest: The body needs adequate rest to recover and adapt to exercise.

If you don't get enough sleep or your body is too tired, it may cause the effect to be insignificant. It is recommended to get enough sleep every day, while paying attention to the level of fatigue of the body and avoiding excessive exercise.

4.Low metabolic rate: Some people may have a low metabolic rate due to factors such as age, gender, height, weight, etc., resulting in the body not being easy to consume calories, and the effect is not obvious. It is recommended to increase the metabolic rate of chain combustion through a reasonable diet and exercise to accelerate the process.

In short, if you have been exercising for a long time but your belly is still large, it is recommended to analyze and adjust your exercise style and diet to achieve better results. At the same time, it is also necessary to pay attention to the rest and health of the body, and avoid the negative effects of excessive exercise on the body.

First of all, sit-ups, the main area of training is not the abs.

If you want to train your abs, practice crunches.

The crunch is first divided into crunches, and reverse crunches, the crunches train the upper abdominal muscles, and the reverse crunches train the lower abdominal muscles.

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Reverse curls. Do 4 to 6 sets of crunches depending on your ability.

Do 12 to 20 reps per set, depending on your ability.

The rest between groups is generally 90 seconds

If you're recovering quickly, you can do it 1 time a day.

The cycle of abdominal muscles is 24 hours, and theoretically can be practiced every day.

But if you can't stand the pain the next day, do it the next day.

Expansion: Be sure to stretch after the abs swim to eliminate the lactic acid accumulation in the abs.

1. Chest up and abdomen relaxed.

2. Keep the pubic bone in constant contact with the ground.

3. Slowly lift your upper body until your abdomen is stretched.

Do 2 sets of 15 seconds each.

After exercising abdominal muscles, the small belly becomes bigger because there is no aerobic exercise to warm up when training abdominal muscles, lose excess fat in the small belly, and then train abdominal muscles, so that there is an obvious effect.

Aerobic exercise (running, swimming, jumping rope, etc.), these exercises are not too intense, but must be more than 30 minutes. Ab exercises (sit-ups) are simply the muscles that sculpt the abdomen. If you have fat in your abdomen, you must start with aerobic exercise to burn the fat off your abdomen before you can start sculpting it.

Eat on time, especially breakfast, and don't eat a late-night snack. Reduce fried food, even if you want to eat, you can arrange fried food at lunch, because the stomach is not open in the morning, and at dinner because you are full and do not exercise much, it is easy to form fat.

You're a letter, I'm the postman, and the last pair of feet Dust up.

I still need to exercise, don't overeat, I have been training my abdominal muscles for two months, and the little belly that I just grew is gone.

Because the ratio of muscle to fat is 1:3, and to gain muscle, you must first gain weight.

It's probably because the abdominal muscles are bigger, and the fat is still there, so it's bigger, and I do more aerobic exercises, running, swimming, etc.

Let's talk about reducing my stomach first, otherwise I won't be able to see the muscles I train.

This is because your abs are not obvious in the first place, and you have not worked out, or you have a bit of belly fat. In the process of exercising, the muscles themselves will have some "force increase".

The key to building abs is the intensity of the movements, not the more reps the better. For example, you can do 200 sit-ups at a time, but it is not as good as if you can only do 10 sit-ups at both ends. Because being able to do more than 200 is to train endurance, it is not obvious to the thickening of muscle fibers.

Four movements to work your abs: sit-ups, leg presses, two-head lifts, and hanging leg raises (increasing in intensity). If you can do more than 30 sit-ups, then do a leg press; If you can do more than 15 supine leg presses, you can do two ends; If you can do more than 15 from both ends, you can do a hanging leg raise.

Practice three times a week, practice 3 sets of one movement each time, and do about 10 in each group. In addition, if the body fat percentage is higher than 10%, the fat will cover the trained abdominal muscles. Sumo wrestling has no muscles and that's why.

If you have a small belly, you also need to jog for about 40 minutes to lose fat. About 3 to 5 times a week. If you can't run for 40 minutes at a time, you can walk briskly for a while in between.