Summer is a great time to go to the beach. Sun, sand, waves, how fascinating! People sunbathe on the beach, showing off their body and muscles. Abs, pecs, biceps, what a feast for the eyes! What, you don't have abs? Even with a beer belly? Then you need to read this article well! ! !
How To Get Abs
If you want to have a scientific method, you must first understand the composition of abdominal muscles.
The abdominal muscles are divided into four parts: Rectus abdominis, Internal abdominal oblique, External abdominal oblique, and transverse abdominis.
These four muscles form a solid wall that protects the internal organs. Help maintain an upright posture. Contraction of these muscles aids in exhalation and increases intra-abdominal pressure.
Each part has different training actions. Generally, the so-called six-pack or eight-pack abs refers to the rectus abdominis. Most of the training methods in the article are aimed at exercising the rectus abdominis.
1. Eat healthy
About your body fat rate:
If the body fat rate is above 15%, even if you have very perfect and strong abdominal muscles, you will not be able to see it, because as shown in the figure below, reducing body fat is the way to see the abdominal muscles.
To reduce your body fat, diet is very important for you. To reduce body fat, make sure that the total number of calories you consume per day is lower than the total number of calories you consume! This is called calories decifit!
Although you need a calorie deficit, maintaining a healthy diet is important. Here are some tips for maintaining a healthy diet while you work towards achieving a six-pack:
1. Choose lean protein:Such as pork, lamb, chicken, fish, dairy, nuts, seeds and beans. This will promote satiety and help your body repair and rebuild muscle tissue after a workout.
2. Choose whole grain:They have more fiber, vitamins and minerals than refined carbohydrates.
3. Eat more fruit and vegetables:They are rich in fiber and nutrition.
4. Stay hydrated:Drink three to four liters of water a day.
5. Portion control:Body fat will only drop if the total daily calorie intake is lower than the total you burn!
2. Cardio
In addition to controlling diet, another effective way to reduce body fat rate is aerobic exercise.
Certain types of cardio are better for building your abs than others. High-intensity interval training (HIIT), which combines short bursts of vigorous exercise, is better than long runs at a steady pace.
That's because HIIT can raise your heart rate, boost fat burning, and boost your metabolism. People who exercised HIIT lost 28.5% more fat than those who exercised moderately.
Exercise bikes are great aids for high-intensity interval exercise.
3. Build your core
Although many people say that abdominal muscles are made by thinning, this does not mean that we only need to lose fat, we still need to exercise our core.
Mountain Climber
"Climber's Pose" is a variant of the plank. In addition to the core training of plank, the movement of the feet is added. The upper body must be stabilized first, and then the knees are lifted to the chest. At the beginning, one foot can be used first. Slowly lift one knee forward with one foot, and the speed can be gradually accelerated after being proficient, reaching the state of running.
The correct climber pose, you can start with a high plank, keep the core strong, the body, back and feet are in a straight line, the left foot is drawn in, close to the left elbow, or try to lean against the chest, and then return to the high plank position , then switch sides.
V-UP
Lie on your back and extend your arms behind your head. Keep your feet together and toes pointed.
Keep your legs straight and lift them up as you simultaneously raise your upper body off the floor. Keep your core tight as you reach for your toes with your hands. Slowly lower yourself back down to the starting position.
Dead bug
Lie on the mat with your arms extended straight over your chest so they form a perpendicular angle with your torso. Bend your hips and knees 90-degrees, lifting your feet from the ground. Your torso and thighs should form a right angle, as should your thighs and shins. This is the starting position
Engage your core, maintaining contact between your lower back and the mat. You want to make sure your spine maintains this steady and neutral position throughout the exercise.
Keep your right arm and left leg exactly where they are, then slowly reach your left arm backward, over your head and toward the floor as you simultaneously extend your right knee and hip, reaching your right heel toward the floor. Move slowly and steadily, breathing in as you perform the extensions, avoiding any twisting or movement of your hips and abs. Stop the movement just before your arm and leg touch the ground.
Reverse the movement and return your left arm and right leg to their starting positions. Move slowly and steadily, exhaling as you go.
Perform the same movements to the opposite sides, this time keeping your left arm and right leg steady as you extend your right arm and left leg.
Do the same number of repetitions on each side. When you complete a full set, simply return your feet to the ground and sit up.
