Common problems and essential training for abdominal muscles

Problem 1: Abs are innate and don't need special training

Some people will say that abs are there from birth and that they are used in big movements like squats and deadlifts anyway, so there's no need to train them specifically. I must say that I have seen people with very defined and beautiful abs without having trained them, but 90% of people, myself included, have to train their abs separately to get defined and nicely separated abs.

Problem 2: You need to have a body fat percentage of less than 12% for your abs to show

This is true because your body fat needs to be low enough for your abs to show through. However, this depends on genetics. Some people have a body fat percentage of more than 12% but still have visible abs, either because their abs are particularly large or because their fat is stored elsewhere. Some people still don't have abs even when their body fat is 10%, maybe because their abs are particularly small or their fat is just piled up on their abdomen. For me, I can't find six-pack abs until my body fat reaches 8%, and the top two are very small, so to be serious, there are only four.

Problem 3: Asymmetrical abs can be improved with training

We can't train our abs from six to eight pieces, and we can't train crooked abs to be symmetrical. How long they are mainly depends on how long your natural tendons are, but no matter how many pieces there are or how crooked they are, I think showing off your abs is just one word: cool!

So, having understood the above three most common problems, it is very simple to have visible and good-looking abs.

How do you get nice abs?

1. Diet control

Everyone has heard the saying that abs are made in the kitchen.

This is because the lower the body fat, the more easily the abs will become visible.

2. Training

The key to growing abs is similar to that of other muscles, which is to gradually increase the weight.

Whether it is the key to muscle growth in terms of training volume, intensity, or sensitivity, it is the same for growing abs.

3. Avoid factors that are likely to cause abdominal fat to accumulate

such as insulin resistance, excessive stress that causes high cortisol levels, poor sleep that disrupts the secretion of growth hormone, and excessive alcohol consumption.

Abdominal muscle training methods

Next, let's move on to training. Of course, you don't want to train him to exhaustion every day, but you still need to divide your training into different purposes.

• The first is the external abdominal oblique, which is the oblique part, and it will look better with a defined shape.

• Then there is the lower abdomen. Although many people say that the rectus abdominis is one muscle and cannot be divided into the upper and lower abdomen, the stimulation of the upper and lower abdomen can be adjusted from different angles.

• The thickness of the rectus abdominis makes the abs look fuller.

You can follow the training schedule below

• Day 1 Oblique abdominis Internal oblique sensitivity

• Day 2 Lower abdomen sensitivity

• Day 3: The thickness of the rectus abdominis

Then, just cycle through the above three days.

Oblique sensitivity training

1. First, arrange congestion training to make you feel the correct way to exert force.

Sit on the chair with your buttocks at about 45 degrees, then lift your lower body while concaving your upper body, imagining shortening the distance from your pelvis to your armpits.

• Do 12 reps on each side

• Do a total of 3 to 4 sets

2. Main training

I can do hanging side-leg lifts myself. First, grab the horizontal bar with your hands slightly concave your stomach so that you can feel the entire abdominal muscles already exerting force. Turn your hips 45 degrees, then use your hands to grip the horizontal bar tightly so that you feel the armpits clenching. Then, lift your hips with force, imagining the feeling of using your buttocks to touch your elbows. At first, you can lift them without lifting them particularly high. The main thing is to get the right feeling of exertion.

• Do eight reps in one set

• 3–4 sets in total

Most people will feel that their hands are tingling when they first start doing this exercise. I would suggest continuing to practice, and you will get used to it, and then you will feel it in your abdomen. If your hands really can't hold on, try doing it lying down. It will be easier to exert yourself if you hold onto something, whether it's the Smith machine, someone's foot, or anything. The idea is the same: imagine shortening the distance from your buttocks to your armpits.

Training the sensitivity of the lower abdominal muscles

1. Training for engorgement

After sitting on a chair, use your hands to hold the chair as usual, then curl up your lower body. When doing this movement, try not to use too much force in the upper body so that you can feel more active stimulation of the lower abdomen.

2. Hanging leg

Many people can do this movement, but I never felt anything doing it before, so it wasn't very effective. After that, I grasped a few tricks. First, you can let go of the breath to make the stomach exert force and then roll up the whole butt, not just lift the legs. When you centrifuge, don't let go of the whole thing, or it will wobble.

• Do 8 to 10 reps in one set

• Do four sets in total

Abdominal muscle thickness improvement training

Again, this is a seated exercise. This time, the dumbbells are held between the legs to increase the weight. In addition to curling up the lower body, the upper body is also curled so that the whole person shrinks together. We do four sets of 10 to 12 reps. I think this movement is great, and you can do it anywhere, as long as you have a chair and something you can hold between your legs to use as weight! It will be very effective for gradual improvement of the overall abdominal muscles.

Bonus: Skyrocket

hangs from the top of the horizontal bar. The hands exert force first to grab the handle, the abdomen is slightly rolled up and tightened first, then the buttocks are lifted with the feet, allowing the buttocks to roll up with him, and finally, the entire foot rushes to the ceiling so that the abdomen can be tightened the most. In the end, it is usually done in 4 sets of 8 reps. It feels very good, and I highly recommend that everyone give it a try. If you also have grip strength issues, you can use a grip strength band. If you still find it too strenuous, start by doing it while lying down and still rush your legs to the ceiling.

Conclusion

After you have grasped the sensitivity of each part, the next stage is to start increasing the intensity and training volume to make the abs look thicker.

After that, if there are any new great training techniques, I will share them with you. Finally, I hope this article is helpful to everyone.