How can I grow abdominal muscles?

As people's material lives become more abundant and diversified in today's society, many friends have developed the habit of eating midnight snacks at night. Many friends cannot digest the food better after eating midnight snacks, so a lot of fat will accumulate in their abdomen. Therefore, it is very necessary to exercise the abdominal muscles. So how can you grow abdominal muscles? Regarding this question, please share with me in the next period of time.

The key to training your abdominal muscles lies in the intensity of the movements, not the more times the better. For example, if you can do 200 sit-ups at a time, it is not as good as if you can only do 10 sit-ups at both ends. Because being able to do more than 200 reps is a way to train your endurance, it does not significantly increase the thickness of your muscle fibers.

Four exercises to train the abdominal muscles: sit-ups, supine leg raises, sit-ups, and hanging leg raises (increasing intensity in sequence). If you can do more than 30 sit-ups, then do leg raises; if you can do more than 15 leg raises, then do sit-ups; if you can do more than 15 leg raises, then do hanging leg raises. Practice three times a week, do 3 sets of one exercise each time, and do about 10 repetitions in each set. In addition, if the body fat percentage is higher than 10%, the fat will cover the abdominal muscles you have trained. This is why sumo wrestling has no muscles. If you have a small belly, you need to jog for about 40 minutes to lose fat. About 3 to 5 times a week. If you can't run for 40 minutes at a time, you can walk briskly for a while in between.

To shape a good body, you don’t rely solely on muscles. It is best to have a healthy body, sufficient physical strength and an optimistic mood. This process is best done through some aerobic exercises, such as: jogging, brisk walking, cycling, etc.

If you want to train these muscles, here are some suggestions for you.

For chest muscles, you can exercise through push-ups, but the hands should be at different distances, far, medium and near. Different parts of the chest are trained, 3 sets of each exercise, 8-12 times per set. In this way, you have basically trained your chest at least 70 times. In this process, you have also trained your triceps, so you don't have to deliberately train your arms later.

For abdominal muscles, do sit-ups and lie flat with your legs raised. Needless to say, you can do sit-ups in order from left to middle and right, 30 times in each set. This way, you have done 10 times on the left, middle and right. Do 3-4 sets to train your upper abdomen. Lie flat on your back and lift your legs up, which means lying flat on the bed with your legs straight and lifted up, but not vertically. Make an obtuse angle with your body. Try to maintain this position or do it 12 times. Do 3 sets. This is for your lower abdomen.

I believe that with the above sharing by all of us, most of our friends have already had their own unique insights and more standard answers on how to grow abdominal muscles. Of course, I would also like to remind everyone that as we age, our metabolism will become slower, so if we don’t pay attention to our diet, a lot of fat will easily accumulate in our bodies, so people need to pay attention to it.