What are the abdominal muscle training plans?

Having perfect and charming abdominal muscles is every man's ideal. Many people will choose to go to the gym and find a coach for training and exercise. There are also many people in the community who use community equipment to exercise their abdominal muscles. So what are the abdominal muscle exercise plans? If you want to perform every movement well, you must exercise every day and maintain sufficient physical strength, so you must exercise in a planned manner. Let's take a look at the abdominal muscle exercise plan.

1. Controlled Movement

Controlled movements are a must when training to sculpt your abdominal muscles. Every time you practice, you should always concentrate all your energy on the contraction and stretching of the abdominal muscles, especially to experience the "burning" of the abdominal muscles in the last few exercises in each set of exercises through contraction. For example, when doing hanging leg raises, use the contraction of the abdominal muscles to drive the legs close to the body; when doing positive compression, focus on using the contraction of the abdominal muscles to lift the upper back, while the lower back is still close to the ground, so that the chest and ribs are pressed down. I complete each exercise by swinging my body back and forth, and my main concern is quality rather than quantity. Many people try to do an exercise hundreds of times at a time, or do it very slowly or very quickly, but this is actually a waste of time.

2. Healthy diet

No matter how hard and persistently you train your abdominal muscles, it will be in vain if there is a thick layer of fat covering them. A proper diet and aerobic exercise are necessary means to clear abdominal fat, and are also the basis for sculpting summer abdominal muscles.

Before engaging in four weeks of hard abdominal muscle training, it is very important to establish scientific and reasonable eating concepts and habits. For example, potatoes are a great low-calorie carbohydrate food in the low-calorie diet trend, but they are a bit extreme for some fitness enthusiasts who exercise a lot and at a high intensity. Fitness enthusiasts must learn to carefully calculate the appropriate amount of carbohydrate intake according to the guidance of their coaches or relevant knowledge, appropriately change the types of carbohydrates, add complex carbohydrates, such as foods based on white grains and vegetables, to the diet plan, and know how many grams of intake is ideal for you.

Three, four-week sculpting "summer abs" plan

This is an intensive abdominal training program that uses 2 exercises to form a superset and uses three circuit training to stimulate the abdominal muscles with shocking intensity.

Exercise 1: Hanging Leg Raise

Mainly targets the lower abdomen. Like other abdominal exercises, hanging leg raises stimulate the entire abdominal region from different angles. When practicing, first hang from the bar and fully experience the stretch of your torso. Bend your knees slightly, then slowly lift your legs up until they are parallel to the ground. Hold them at the highest point for about half a second before lowering your legs. Keep your knees slightly bent at all times. If your legs are straight, too much pressure will be transferred to your back. During the exercise, always feel the stretch of your abdominal muscles and avoid other external assistance. Exhale at the top of the movement and hold your breath as you descend. Do not swing or lift your legs violently, and do not drop your legs without control, as this will reduce the pressure on your abdomen and greatly reduce the effectiveness of the exercise. If you have difficulty doing 20 times/set using a controlled method, you can reduce it to 15 times/set. Never use cheating methods to get the required number of times. 15 times/set in which you can feel the burning of your abdominal muscles is better than 20 times/set in which you can't feel it.

Exercise 2: Positive Compression or Roman Chair Sit-Ups

Roman chair sit-ups primarily target the upper abdomen. These two movements seem simple, but to truly achieve the best training effect, you must use the contraction force of the abdominal muscles to compress the chest and ribs. The range of both exercises is small and the movements are relatively short. Make sure your upper body curls inward as you perform the movement, and never raise and lower your back with a rigid back. By curling the torso inward, compressing the abdomen with natural movements, bending the spine to bring the chest and ribs close to the pelvis, and gradually stretching and returning to the original position. While strengthening the rectus abdominis, in order to encourage the external oblique muscles and serratus anterior muscles to participate more in the exercise, you can alternately practice by crossing one elbow to touch the opposite knee. pass

Do 20 reps per set and your abdominal muscles will feel "burning".

Do four weeks of summer abs training as soon as possible! And train other parts of your body with the same intensity. Your abs will be guaranteed to have beautiful contours and obvious bumps. You will have a satisfied smile on your face, and people will look at you with envy when you stroll on the summer beach.

What is mentioned above is what are the abdominal muscle exercise plans. You must pay attention to a reasonable diet, eat less spicy food, don't drink alcohol, eat more vegetables and fruits, and fiber-rich foods to achieve the body's nutritional supplement. You must set a complete exercise time, insist on exercising every day, master the movements flexibly, maintain adequate sleep and good living habits, which are very helpful to abdominal muscle exercises.