What are the methods for training the Sichuan-shaped abdominal muscles?

The '川' shaped abdominal muscles are very beautiful and are mostly seen on women. Men's abdominal muscles are mostly hard and have various symptoms. Women rarely train their abdominal muscles, and when they have abdominal muscles, everyone will envy them. Therefore, some women pursue the '川' shaped abdominal muscles. In fact, the Sichuan-shaped abdominal muscles can be practiced by women, and men can also exercise them. Regardless of gender, you can achieve the desired result after exercising in the right way. So what are the methods for training the 川字腹肌?

Firm and beautiful abdominal muscles are the dream of every young woman. The formation depends on three factors: a reasonable diet, aerobic training and regular abdominal muscle training. Combine the three harmoniously and you will achieve your goal.

Diet: If flexible and firm abdominal muscles are covered with fat, the muscles will not grow without proper nutrition, but too much food and an unreasonable diet structure will form fat. If you've been working hard and consistently on your abs for over a year and you still can't see them, it's time to adjust your diet.

Frequency: Abdominal muscle training must be persistent and cannot be stopped and practiced intermittently. If you can practice once a day or every other day, you will achieve the desired effect.

Quantity: It is good to do sit-ups every day. If you don't have time, you can also choose 2 to 4 exercises that are most effective for you, and do only three sets, 30 to 50 times each set. Each set should reach complete exhaustion. The training time should be 15 to 20 minutes.

Weight: The heavier the weight used in abdominal muscle training, the greater the possibility of irregular movements, and it will also make the waist thicker. Therefore, it is recommended that you use tension and control instead of weight, and use your mind rather than external weight to tighten and stimulate the abdominal muscles.

Continuous tension: When training the abdominal muscles, you should keep them tense throughout the entire set. Don't let them relax, whether at the beginning or the end of the movement. Each set should be done to complete exhaustion. Don't count the number of times. Do it continuously until you can no longer contract your abdominal muscles.

Exercises: Generally use only three exercises, and avoid monotony by changing their order frequently.

Sit-ups: Lie flat on your back with your calves resting on a bench, then contract your shoulders and create an arc in your upper abdomen, as if you were about to roll forward. Don't lift your head too far forward during the movement, as this means your back will lift off the ground and your hips will begin to take on the work that should be done by your abdomen. As you descend, slowly lower your shoulders back to the ground without relaxing your abs. Many people like to hold their hands behind their head when doing this exercise, but the result of doing this is just pulling the head forward instead of flexing the whole body.

Hanging with legs together: When doing this exercise, you should first avoid swaying, keep your body tense, and control the speed of the movement. To stimulate the intercostal muscles, rotate your knees from side to side, which also works the oblique abdominal muscles. The key to correctly raising your legs is to extend your hips slightly forward. If you simply raise your legs, it will certainly be comfortable, but that will only stimulate your hips instead of your abdominal muscles. The speed of the movement varies from person to person, but make sure you lower your legs slowly to prevent swaying. Remember, your goal is to work your abs, not to lift your legs any way you can. If you find it difficult to do this exercise with your legs fully straight, do it with your knees bent. When your abdominal muscles become strong, gradually straighten your legs.

Seated leg raise: This exercise can better stimulate the lower abdominal muscles. Sit on the edge of a bench with your legs extended forward and downward, your body leaning back about 10 degrees, and holding onto the edge of the bench for balance. Without bending your knees, lift your legs up until your toes are parallel to your eyes. As your abdominal muscles become more and more tired, gradually bend your knees until you are completely exhausted.

There are many ways to train the Sichuan-shaped abdominal muscles. It may be difficult for women to exercise, which is related to women's perseverance. At the same time, women have small amounts of exercise, so it is normal that they cannot persist after exercising for a period of time. In fact, the most important thing in training the Sichuan-shaped abdominal muscles is persistence. It will take at least a month to see some results. Patients can also cooperate with other exercise methods during practice. There are many ways to exercise abdominal muscles now, as long as they conform to the principles of exercise, they can be combined to exercise.