The abs are best practiced once every few days

Want to develop beautiful abs? The abs are not only beautiful but also play a very important role in the movement and stability of the lumbar spine, as well as controlling the movement of the pelvis and spine. So how many days is the best time to train your abs?

How many days is the best time to practice abdominal muscle

The abs are best practiced once every 2 days. Normal muscle groups in the human body, after heavy training, usually need 2-3 days to recover, if high-intensity daily exercise the same muscle, not only will not grow, but also shrink back. Considering that the abdominal muscle is a dense muscle group, it must be frequently stimulated, so the interval of 2 days is best, so that the abdominal muscle can get sufficient rest, but also get the appropriate degree of stimulation. Warm tip: muscle recovery is the process of the body providing protein to compensate for the excess amount of damaged muscle, so you should eat more high-protein foods during the abdominal muscle training.

How long is the best for each abdominal exercise

A workout of 30 to 60 minutes is best. The key to exercising your abs is persistence, not the longer you work out, the better. Exercise time is too short to muscle stimulation is not obvious, exercise time is too long to cause muscle fatigue. Therefore a practice 30 ~ 60 minutes effect is the most thickening muscle fibers, the formation of abdominal muscle contour. Warm tip: before the abdominal exercises can be jogging 20 minutes to warm up, will be better to enter the state Oh.

When is the best time to exercise abdominal muscle

6:00 am to 8:00 am

Between 6am and 8am, the body wakes up from a state of sleep with the lowest metabolic rate, so proper abdominal training is good for raising the metabolic rate and improving blood circulation. At the same time can also develop the habit of early to bed and early to rise, a regular life will make you more and more healthy.

5:00 to 7:00 in the evening

Experts suggest that the evening 5:00 to 7:00, the body's exercise capacity to reach its peak, heart rate and blood pressure also rose, and this time period is particularly suitable for weight loss friends to exercise abs, it can help food faster digestion, will not make fat hoarded in the body. After the abdominal exercise and then a hot bath, can make the blood vessels dilate to promote blood circulation.

How long can abdominal muscle exercise take shape

It is determined by the individual abdominal fat. Abdominal muscle exercise depends on the amount of abdominal fat, abdominal fat is less than half an hour per exercise, you can see the outline of the abdominal muscle in about 7 weeks; if more fat, you need to lose fat through exercise and then consider abdominal muscle exercise.

Attachment: the best way to train the abdominal muscle

Curl abdominal exercise

Lie on your back on the floor, with your lower back close to the ground. Hands on the side of the ears, feet flat on the floor and bend the knees. Chin slightly tucked toward the chest, contract the abdominal muscles, exhale and lift the upper body, the lower back can not leave the ground, hold for 2 seconds, and then slowly return to the starting position. x

Air cycling

Lie on your back on the floor with your lower back firmly on the ground. Place your hands on the side of your head with your arms open. Lift your legs up and slowly perform the bicycle movement. Exhale, lift your upper body, touch your right elbow to your left knee, hold the position for 2 seconds, then return. Then touch your right knee with your left elbow, again for 2 seconds, then slowly return to the starting position.

Exercise ball curl

Lie flat on the exercise ball with your feet flat on the floor, hands on the side of your head and arms open. Exhale, contract your abdominal muscles and lift your upper body about 45 degrees, hold for 2 seconds, then slowly return to the starting position.

Leg curl

Lie on your back with your lower back pressed against the floor. Place your hands on the side of your head and open your arms. Raise your legs at 90 degrees to your upper body, interlocking your legs and slightly flexing your knees. Exhale, contract the abdominal muscles, lift the upper body, the lower back should not leave the ground, hold for 2 seconds, and then slowly return to the starting position. Be careful to keep the chin slightly tucked toward the chest.

Sit-ups

Body supine on the floor mat, knees bent to about 90 degrees, feet flat on the ground, feet apart and shoulder width, back close to the ground, hands can be placed on the chest or ear. Use abdominal muscle contraction to lift the upper body, repeat the action.

What are the consequences of excessive abdominal exercise

Makes a person mentally dependent

Abdominal exercise is a large amount of exercise, a large amount of exercise will cause the body to produce a "morphine like substance" increased, this substance is released into the bloodstream in large quantities, so that people feel excited, can suppress a variety of discomfort and pain. A long time will be addicted, once you stop exercising, it will produce frustration, depression, excitement, anxiety and other uncomfortable feelings.

Make the body's immune function is impaired

When people exercise vigorously, they can produce immunosuppressive proteins, which can also cause apoptosis of immune cells, reducing the number of immune cells and leading to a decrease in the body's immunity. Excessive amount of abdominal muscle exercise will cause the function of all organ systems to decline, which will increase the incidence of exercise anemia. Exercise anemia will cause lack of exercise capacity, decreased responsiveness of the body, reduced sense of balance, reduced muscle elasticity, and affect the normal performance of exercise capacity.

Abdominal muscle strain

Excessive abdominal exercise can cause severe pain around your abdominal muscles, which can be felt by hand as a hard, cord-like mass formed by muscle tension, obvious pain to touch, local swelling, restricted movement, and even pain. These symptoms are typical of abdominal muscle strains caused by excessive abdominal exercise.