How to train the lower four abdominal muscles

Abdominal muscle training is not something that can be achieved overnight; it requires our persistent efforts. Generally speaking, it is easier to train two-pack abdominal muscles, but it is very difficult to train six-pack abdominal muscles or eight-pack abdominal muscles. The first step to building muscle is to lose fat, to get rid of excess fat in your body. Don't rush for success and pay more attention to nutritious intake. Eating more vegetables and fruits is very helpful to the human body.

Sit-ups are not an effective way to train abdominal muscles. Generally, you must persist in training to develop perfect abdominal muscles, which takes at least three months and at most half a year. There is no quick way to achieve success now, because the human body is like this. To build muscles, you must lose fat. Or lose fat and show muscle. Can you do sit-ups continuously for 30 minutes every day without any complications? There are about 1,000 of them. People who have not practiced for a few months cannot do it, so the fat on the belly will be less.

Sit-ups can only reduce fat. Only when the fat is reduced can muscles be seen. They don’t increase much muscle. It is endurance training. Less intensity, more time. Which marathon runner has the thickest legs?

All the fat was lost, and no muscle was gained. If you want to get abdominal muscles in 3 months, you can only build muscle. High intensity, less time.

The abdominal muscles are divided into three parts:

There are three types of exercise methods:

For the upper abdominal muscles, do sit-ups. Bend your legs and tilt your body up no more than 45 degrees. When you lower your body, don't let your shoulders touch the ground.

3 sets per day, 20 reps per set

For the middle abdominal muscles, use normal sit-ups, 3 sets a day, more than 25 reps per set

To strengthen the lower abdominal muscles, lie flat on your back and lift your legs. Keep your body still. Lift your legs together and lift them upwards. Lift your hips as high as possible. Do not let your legs touch the ground. Do 3 sets a day, 20 reps per set.

The abdomen is the part of the human body where fat is most easily accumulated, and it is also the most difficult part to exercise. Some people do hundreds or even thousands of sit-ups every day, but the effects are not obvious. The reason is that the abdominal muscles are covered with a thick layer of fat. If the exercise method is incorrect, only the muscles under the fat will be trained, but the fat will not be fully burned.

Frequency: The abdominal muscles are different from other muscle groups. They must be stimulated frequently. They should be trained at least 4 times a week, each time for about 15 minutes. Many people do hundreds of sit-ups at a time. I suggest you choose the three exercises that are most effective for you and do only 3 sets of 20-25 times in each set, all to exhaustion. The interval between each suite should be short and should not exceed 1 minute.

Weight: The heavier the weight you use for abdominal exercises, the greater the chance that you will perform irregular movements. The idea that adding weight will burn more fat is a mistake. It is recommended that you use tension and control instead of weight, and use your mind to tighten and stimulate your abdominal muscles. Continuous tension: When training the abdominal muscles, you should keep the abdominal muscles continuously tense throughout the entire set. Do not let them relax, whether at the beginning or the end of the movement, and always reach complete exhaustion. Each set should be performed to complete exhaustion without counting reps. Keep doing this until you can no longer contract. Do not arch your back, but slightly draw your chest in so that the tension is concentrated in your abdomen. The straighter your upper body is. The more you engage your hips, the less stress you put on your abdominal muscles.

Here are three exercises: Sit-ups: Lie flat on the ground, place your calves on a bench, and use your abdominal muscles to sit up. When doing the exercise, do not extend your head too far forward so that it touches your legs. This will lift your back off the ground and your hips will share the work that should be done by your abdominal muscles. When returning to the original position, slowly lower your shoulders back to the ground, keeping your abdominal muscles tight. Many people like to put their hands behind their heads when doing this exercise, but when doing sit-ups, their hands only serve to pull the head forward, which is not helpful for training the abdominal muscles. The situation is different if you put your fists in front of your chest. Cross-legged sit-ups: This is an advanced exercise that works both the upper and lower abdomen. Lie on your back with your right leg bent and raised so that your calf is parallel to the ground. Then put your left foot on your right knee, gently support your head with both hands, contract your abdominal muscles and lift your upper body. At the same time, lift your hips up and do sit-ups. When returning to the original position, the shoulders should not touch the ground, and the hips should be lowered slowly to keep the abdominal muscles tense and contracted at all times. When you are finished, switch to your left leg and do the same.

Sit-ups: Work on the external oblique muscles. Lie on your back with your knees bent and your legs together and side to side. Stretch out the arm on the side of your leg. Spread your fingers and support the ground. Bend your other arm at the elbow and lightly support your head with your hand. When sitting up, the torso should not be rotated, just lift straight up without moving the legs. Fully tighten your abdominal muscles and do not let your shoulders touch the ground when returning to the original position. Then do the same on the other side. Training abdominal muscles is very difficult and requires high mental concentration and the willpower to push the body's limits. When your body can't bear it, you have to grit your teeth and persevere, so that you can train your abdominal muscles well. The pectoralis major, one of the three major muscle groups that make up a bodybuilding body, is highly favored and pursued by bodybuilding enthusiasts.