Exercise abdominal muscle notes

Have 8 abdominal muscle believe is the goal of many fitness people, exercise abs is a relatively long process, in this process need to pay attention to some details to make the abs exercise better. So what do you need to pay attention to when exercising your abs?

Reduce body fat levels

Abdominal muscles can only be seen in shape after the abdominal fat has been reduced. Therefore, people who have too much abdominal fat should do aerobic exercises to lose the excess abdominal fat before they start exercising their abs.

Pay attention to the warm-up exercise

Whether you do abdominal exercise with your bare hands or with the help of equipment for abdominal training, it is necessary to do sufficient warm-up exercises. Warm-up not only helps prevent muscle strains, but also makes the muscle activity open to faster into the exercise state, making the exercise better.

Don't just train one muscle

When doing abdominal exercise, don't just train a rectus abdominis or transverse abdominis, but rectus abdominis, external oblique abdominis, internal oblique abdominis and transverse abdominis and other upper and lower abdominal muscles should be exercised, so that the exercise out of the abdominal muscles will be more beautiful.

Increase the weight appropriately

When performing abdominal exercise, you can increase the weight, the number of sets, the number of times per set or shorten the rest time between sets to perform weighted abdominal exercise appropriately when the body adapts to this exercise state, to avoid the abdominal muscle adapting and then failing to allow its mass to achieve breakthrough progress.

No rest in the prescribed time

In the use of equipment or other methods to exercise the abdominal muscles, in the prescribed exercise time without rest, and after the number of sets reached, the rest time between the two groups to rest, so as to avoid the stimulation of the abdominal muscles in vain.

Pay attention to the quality of action

Abdominal exercise is not the more exercise per group the better, if you do not pay attention to the quality of exercise movements, then just the pursuit of the number and speed of exercise, even if you do more, the effect will be discounted. High-quality movements are required to tension in the abdominal muscles throughout.

Exercise intensity should be increased gradually

In the beginning of the exercise abs, whether the exercise group or the number of times, should be a cycle of gradual increase, rather than a one-time increase a lot, which is easy to make the body suffer damage.

Exercise every 2 days

Abdominal exercise is not necessary to exercise every day, as long as you can constantly give abdominal muscle stimulation, abdominal muscle training effect will be better, so you can carry out every 2 days, can also give the abdominal muscle rest time.

Pay attention to a reasonable diet

To work out the perfect abs, diet is also an important aspect. If you simply exercise and focus on diet, then the abdominal muscle exercise effect will be greatly discounted. During the exercise abs, eat less and more meals, avoid fried, greasy food, avoid drinking alcohol; do not overeat, eat more fruits and vegetables, rich in protein, fiber food, to ensure a balanced nutrition.

Grasp the exercise time

Generally speaking, each abdominal exercise time in 30-60 minutes is good, you can choose 6-8 am, 17-19 pm in the evening the two time to carry out abdominal muscle training, can achieve better abdominal exercise effect.