Do abs run out or do they work?

Each of us has abdominal muscles, but according to the training method and the amount of training that each person chooses, the size of the abdominal muscle dimension is determined. The answer is yes, because running also requires core stability in our abdomen.

Of course, it is practiced, although running is said to be a full-body exercise, but the main exercise is the thigh muscles, and the abdominal muscles still need to be specially exercised to be able to shape.

If you simply only run, do not do abdominal muscle training, you will never be able to have abdominal muscle lines, many people say that everyone has abdominal muscles, as long as the body fat rate is reduced to a certain proportion will be revealed, but in fact, reducing the body fat rate is equal to having abdominal muscles, but the body fat rate is reduced and the abdominal muscles grow after training, you can have abdominal muscles, otherwise reducing the body fat rate alone is not able to have abdominal muscles. Therefore, simple running cannot run abs, while running plus ab training can train perfect abs.

Each of us has abdominal muscles on the top of our abdomen, but everyone's abdominal muscles will not be the same in terms of strength and size, shape and other factors. In other words, abs are something that everyone has, and the reason why some people have obvious and clear six-pack or eight-pack abs, while some people only have a bulging belly. This is because people with abdominal muscles can see their abdominal muscles if they have less abdominal fat and a low body fat rate, while some people are fatter and have more abdominal fat, so they naturally can't see their abdominal muscles.

If you want to have abdominal muscles, you must first be thin, otherwise even if you have developed abdominal muscles, you will be covered by abdominal fat, which means that others will still see your fat belly, but not abdominal muscles.

The reason why we can't see our abdominal muscles is because we have too much belly fat and our body fat percentage is high. If we want our abs to be visible and allow ourselves to have six-pack or eight-pack abs, then the first thing we need to do is to lose fat.

From a general point of view, abdominal muscles must be trained, of course, it is not excluded that some people run out or lose weight, for us ordinary people, it is still the most practical to train honestly.

The abdominal muscles and back muscles work together to support the body and establish the torso, so we usually use our abdomen when we sit, stand, walk, run, swim, climb, ride and even do housework.

Abs are the hardest to work on, but they're also the best to work on. If you don't have fat on your belly, your abs will come out, but it's hard to get fat on your belly. Running with abs can be run out, as long as you reach a certain body fat percentage. It will appear.

If you want to have abdominal muscles, the premise of body fat must be less than a degree, and many people misunderstand that if you have a low weight, your body fat will be low, but in fact, body fat has nothing to do with your weight, so those who have a very low weight but have a lower abdomen need aerobic fat loss with muscle growth and abdominal muscle training, otherwise abdominal muscles are impossible.

To put it bluntly, muscles are lean meat, each person's abdominal muscles are different, four to 10 fast, even if a person does not train abdominal muscles, thin can be slimmed, but not trained out of the fast obvious, this is because the muscle filaments are less expanded.

When we train our abdominal muscles, if we don't know or don't know some more complex training movements, then we can do some simple training movements such as supine crunches and supine leg presses.

Both need to be combined, running can reduce core fat, and you can exercise your abdominal muscles to provide a good state, after all, there is a bunch of meat on your stomach, what can you do if you go to train your abdominal muscles? The order of abdominal muscles must first lose fat and then practice, and the order must not be reversed, otherwise it will backfire.

It is necessary to lose belly fat and practice diligently to have visible abs.

It's just starvation, and there's no other way.

Thin people's abs are not called abs.

Combine the abdomen and curl the abdomen, and the practice is over.

So why can't it be done at the same time?

The thin man has it when he moves, and the fat man doesn't move anymore, and the medium is genuine!

Fast running is about explosiveness, and jogging for long periods of time builds endurance and burns fat. Doing long jogging can reduce belly fat and make the abs look more visible, but jogging alone can't work the abs.

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.

The abdominal muscles are an important part of the body's connective tissue composition, including the rectus abdominis muscle, external oblique muscle, internal oblique muscle, and transverse abdominis muscle. When they contract, they bend and rotate the torso and prevent the pelvis from tilting forward. The abdominal muscles also play an important role in the movement and stability of the lumbar spine, as well as controlling the movement of the pelvis and spine.

Weak abdominal muscles may lead to anterior pelvic tilt and increased physiological curvature of the lumbar spine, as well as an increased chance of low back pain.

Running can't build abdominal muscles, but you can reduce body fat with a lot of aerobics, and when it is low enough, you can show the contour of your abdominal muscles.

Ways to exercise your abs:

1. To refine the abdominal muscles, you need to make the abdominal muscles block and protrude, the most classic method is still sit-ups, but it is easy to have misunderstandings here, the past sit-up method, especially the kind of quick doing, is very wrong. A really effective sit-up is when the person lies flat on the ground, then the feet are close to the ground, the knees are bent or raised to 90 degrees with the abdomen, and then the abdomen is contracted as in the past, and the upper body is raised, and the key here is that the waist cannot be lifted off the ground during the whole process.

2. In order to make the shape look good, it is very important to stretch fully after exercise. Many people will have pain in their abdomen for a few days after exercising, but this is a build-up of lactic acid, which does not mean that the exercise is in place, and stretching will relieve the pain.

3. Abdominal muscles and psoas muscles are "two sides of the same coin", while exercising abdominal muscles, we should also pay attention to the exercise of psoas muscles. Otherwise, the strength of the abdominal muscles will continue to increase, the front and back will be unbalanced, and it is easy to strain the waist in the process of exercise.

4. As a small muscle group, abdominal muscles are actually easier to train, and there will be obvious changes after a few months, and the difficult thing is to consume abdominal fat. Many people train their abdominal muscles for a long time but can't get in shape, the problem is not to gain muscle but to lose fat, and they need to reduce fat intake and increase aerobic exercise.

5. Exercise the abdominal muscles, whether it is supine abdominal curls (upper abdomen) or hanging legs (lower abdomen), the action must be slow, from muscle elongation to peak contraction always maintain "confrontation", do not use inertia to make it violent, the lumbar spine is easy to be injured. Sit-ups are easy to injure the hip joint due to the large amplitude of Li Wei, and they are no longer recommended by the coach, but have been changed to a curl action with a smaller amplitude and a more isolated exercise part. Sit-ups with your head in your hands can easily hurt your cervical spine and are the wrong move.

7. Learn to use the abdominal tucking machine for exercise, the abdominal tucking exercise machine of Aerlikon** is a good tool for exercising abdominal muscles. Ergonomic and mechanical structure design, streamlined appearance design, beautiful and generous, simple to use; The product is designed according to the fat burning characteristics of the human body, and after more than 20 minutes of easy exercise, it can achieve the purpose of fat burning and easy recovery.