Do you need to eat protein powder to train your abs? Do you need to eat protein powder to build muscle?

Generally speaking, the purpose of fitness is to increase the muscle groups in various parts of the body through effective training methods, so that the body looks better, but in addition to training, diet is also a very important part of the.

Do you need to eat protein powder to train your abs?

It is recommended to eat. In order to ensure sufficient training volume, the protein intake is very important to successfully achieve the purpose of muscle building, and the protein powder for fitness has added certain carbohydrates and vitamins and minerals to fully meet the conditions required for muscle production, so it is very recommended to eat protein powder for friends who have requirements for the effect of abdominal muscles.

How to eat good results for abdominal muscle training

1. increase the intake of protein

If your abdomen to train to show muscle shape, you need to use a low-calorie diet, which in turn often leads to low efficiency of muscle growth, and the intake of sufficient protein can help ensure that the abdominal muscle does not shrink with the reduction of body fat, so it is particularly important to increase the amount of protein intake.

2. Carbohydrate intake after exercise

It is best to consume at least 25 grams of carbohydrates after a rigorous training session in order to replenish energy and repair muscles afterwards. Metabolism can be kept at a high level.

What movements are good for abdominal muscles

1. leg curl

This training movement is a variation of the curl, which is a single-joint exercise mainly for the upper part of the rectus abdominis. First, the yoga mat flat on the ground, the preparatory action, the body will lie flat on the yoga mat hands on either side of the head, thighs up and perpendicular to the ground calves and parallel to the ground, at the same time, shoulders and pelvis lift off the ground, then start to operate, using the strength of the abdominal muscles to lift the upper back, so that the head and pelvis close to each other so that the upper abdominal muscles to get contracted, at the point of contraction stay 1 ~ 2 seconds, then return to the starting position (note! (shoulders still remain off the ground).

2. Reverse curl

If you want to train for the lower part of the rectus abdominis, the reverse curl is a very good movement, also belonging to the single joint movement of the reverse curl. First, on the ground on a yoga mat body supine, hands on either side of the body or both sides of the head can be, legs bent and the ground into 90 degrees, then use the strength of the lower abdominal muscles to lift the hips and lower back, bending when the action will slow down and the upper back to leave the ground in front of the contraction point to stay 1-2 seconds, then return to the starting position. In the process of abdominal contraction, try to bring the lower abdominal muscles to the pectoral muscles can more effectively stimulate the contraction of the lower abdominal muscles.

3. V curl abdominal

This action belongs to a relatively difficult position, mainly the upper and lower abdominal muscle training action to do a combination, so if your abdominal muscle strength is not enough, it is recommended that the upper and lower abdominal muscle training first separate, in order to ensure the correct action and posture to avoid injury. The same will first lay the yoga mat on the ground, the body using a supine position hands to the head extension of the legs straight and together, from the side of the hands and feet and the body in a straight line, then use the strength of the rectus abdominis will be hands and feet at the same time to lift up until the body is V-shaped, this time after the contraction of the apex of the stay 1 to 2 seconds and then return to the starting position, here to pay attention to the shoulders and hips do not flat on the ground, so that the abdominal muscles to maintain tension.

How to make the abs more defined

To be able to have visible abs, body fat must be controlled at less than 10%. Because the abdomen is a place where our body is quite prone to accumulate fat, in addition to long-term sedentary, so the amount of fat accumulation in the abdomen more serious, so after forging the abdominal muscles but no improvement, mostly because of the fat covered by the abdomen.

Notes on abdominal muscle training

In the training of the abdominal muscles there are just three priorities: fat loss, exercise and rest. These last three priorities are also essential to achieving perfect abs! With proper aerobic exercise to reduce body fat, with the right weight and periodical training, and proper rest, it is not a dream to have good looking abs.