Abdominal muscles are often seen as a basic indicator of fitness success! But if you want to successfully practice the 6 packs that everyone envy, you will actually involve a lot of key factors. If you look at this ranking, you will know why it is very tired and fortunate, but there is still no reason for abdominal muscles!
1st place: Gene
Three days are destined, seven points by hard work!
Training and diet can change the size and visibility of the abdominal muscles.
But the shape of the abdominal muscles is innate ,
No way to change.
You can see that each person's abdominal muscles are more or less different in shape.
The arrangement of muscle groups does not change due to acquired factors.
2nd place: body fat rate
In addition to genetic factors, the most important factor is your body fat percentage. Because fat is covered in the outer layer of the muscle, no matter what you call the most effective abdominal muscle training in the world, if your abdominal body fat is too high, you will not see any abdominal muscles.
Research statistics show that some men will begin to see the abdominal muscles when the body fat percentage is about 10-11% , and most men may need to reduce the body fat rate to 7-8%, only to see the deep and obvious six belly. Muscle, these differences are born, the only thing you can do is to work hard to lose body fat and wait for the abdominal muscles to appear.
But in any case, if men can reduce body fat to less than 6%, there will definitely be obvious abdominal muscles, but to do so, a complete fitness program is required. The training program must include a combination of weight and aerobic training. To enhance your overall muscle mass and metabolic capacity, this involves another important factor: nutrition!
3rd place: nutrition
You may have heard that "the abdominal muscles are eating more!"
This is actually not an exaggeration.
Your abdominal muscles are like other muscles.
Need nutrients to support development,
But it is necessary to avoid fat accumulation in the abdomen.
When training, you need good nutrition to provide your body's needs. Otherwise, not only can muscles not develop, but excess fat is easily accumulated in the abdomen. In the choice, it is best to eat very light, high protein, high fiber, low fat, low sodium is a fitness diet we all know, but knowing does not mean to do it, but you must refuse the temptation of junk food, Really implementing a light fitness diet is a necessary condition for building abdominal muscles.
Supplements such as fish oil have proven to be a significant aid in reducing body fat, especially in the abdominal area. This type of supplement with rich omega-3 oils allows your body to get good fat and replace bad fat sources with good fat sources.
Water is an important element, never let your body lack moisture. Although everyone knows that they must drink more water, they rarely recognize the association between water and fat and muscle.
You may want to ask: What is the relationship between water and abdominal muscles? In fact, there are many reasons to confirm the importance of water for fat loss. Moisture is an important element of metabolism, and drinking more water will make your metabolism faster and better . Although water seems to be only an indirect effect, these chain factors add to the muscles that are needed to increase muscle mass and reduce body fat.
4th place: training
You may be surprised that the training is only ranked 4th.
Training is of course a factor in the development of six packs.
But not the most important.
Many people have used the wrong training methods and concepts.
So you can't see the effect.
Systemic training also contributes to abdominal muscle development.
When it comes to training the abdominal muscles, you must think of abdominal muscle training like sit-ups. In fact, the real effective way is to do more muscle groups, multi-joint movements (such as chest muscles, back muscles, leg muscles).
In fact, the abdominal muscles are a relatively small muscle group.
Its main purpose is to assist the balance of the body,
Supports coordination of movements in various parts of the body.
When the body's large muscle groups begin to develop,
The abdominal muscles are more likely to be stimulated together at the same time,
At this time, I will assist in some abdominal training.
It will be easy to see the effect!
Therefore, if your chest muscles, back muscles and leg muscles do not have enough exercise stimulation, the priority should be given to the training and systemic exercise of these large muscle groups, which can promote the development of the abdominal muscles instead of focusing only on Training in the abdomen.
5th place: aerobics
Aerobic exercise is also a key factor in building a 6-piece muscle.
Running and intense sports are not necessarily required.
You can focus on weight training first.
Increase basal metabolic rate (BMR),
And do low-intensity aerobic training regularly.
Even if you just walk or walk, you can effectively control body fat.
The focus of aerobic training is on calculating the overall calorie expenditure.
Rather than just calculating exercise time.
6th place: abdominal training
Put abdominal training on the last item,
May be different from your current perception,
Because many people only associate abdominal muscles with sit-ups.
Training such as belly and sit-ups can of course train the abdominal muscles, obviously because these are the actions that make your body curl, which is the main function of the rectus abdominis.
But this should be after you have reached the first few important factors,
Going one step further,
Just remember these important factors and concepts,
Definitely show your perfect abs!
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