Strong abdominal muscles, a man’s “business card”, how to “replace” abdominal fat into strong muscles? Strong abdominal muscles are a man’s “business card”, just as a slender figure is a girl’s “business card”. Having well-developed abdominal muscles can increase a man’s self-confidence. If you don’t see “handsome” and “beautiful” movie stars, such as Andy Lau and Aaron Kwok, they often show off those strong abdominal muscles intentionally or unintentionally. Because of this, bloated men are afraid of “running out”, and wearing swimming trunks on the beach is a nightmare for them – big belly, no abs on the stomach at all, it will attract sneering eyes from girls. Do it now, and may you regain that “muscle man” feeling in a few months. Abdominal fitness, fat loss first
Lose fat and eliminate fat restraint Some people think that male abdominal hypertrophy is because of underdeveloped abdominal muscles. In fact, in many cases, these big-bellied men are not necessarily because of underdeveloped abdominal muscles, but because of the accumulation of abdominal fat, which makes the abdominal muscles “hidden”. Whether abdominal fat is accumulated can be assessed by waist-to-hip ratio (waist circumference: the subject stands naturally, shoulders are relaxed, the measurement position is at the midpoint of the line connecting the anterior superior iliac crest and the lower border of the 12th rib: hip circumference: measurement posture The same waist circumference, along the most protruding part of the gluteus maximus, measure around a circle horizontally. The measurer measures the waist and hip circumferences on the front and side of the subject respectively, and uses a soft ruler to close to the skin during measurement, but do not pull it tightly). The waist-to-hip ratio of men is greater than or equal to 0.90, and the waist-to-hip ratio of women is greater than or equal to 0.85, indicating that there is more abdominal fat accumulation. These people first want to lose belly fat. Losing fat should focus on low-intensity, long-term aerobic exercise (brisk walking, jogging, swimming, etc.)
Practicing strength, developing abdominal muscle strength There are mainly the following methods to develop abdominal muscle strength: Isometric contraction method muscle contraction, but the muscle length remains unchanged. For example, sitting on a chair, straighten your legs and raise your torso at a certain angle (such as a 120-degree angle), hold for a few seconds, then rest for about 1 minute before doing it, and do it several times in a row. Isotonic muscle contraction, shortening the length of the muscle while maintaining the same tension. For example: bare-handed exercises, with legs together or apart to do forward bends, side bends, body rotations and stretches, with both hands touching the feet or the ground as much as possible; sit ups, straighten the hips or hold the head with both hands, extend or bend the knees , When the trunk rises, the hands or elbows touch the feet or knees on the same side and the opposite side. Supine leg raising, lying on the wheel, etc., are all isotonic contractions.
Isokinetic Contraction The muscle contracts, the length of the muscle is shortened, but the speed of contraction remains the same. For example, when doing sit-ups, the other person presses the feet with both hands to give a certain resistance to the lower limbs, so that the contraction speed of the lower limbs does not change. Proper exercise can get twice the result with half the effort. The content of exercise A scientific and reasonable abdominal muscle exercise should include the following parts: ① The preparation activity is about 10 minutes. supply. ② Aerobic exercise, especially for people with a big belly, to reduce belly fat, you can walk, run or other sports. ③For abdominal muscle strength exercises, use as many methods as possible, such as the isometric contraction method, isotonic contraction method and isokinetic contraction method mentioned above, each practice for 10 to 20 minutes. ④For other muscle strength exercises, you can Interleave with abs strength exercises. Exercises involving the upper body, trunk, hips, and lower body are all beneficial for the development of abdominal muscle strength. ⑤ Arrange activities for 5 to 10 minutes and exercise load. When exercising abdominal muscles, choose an appropriate exercise method according to your age, gender and physical condition. From easy to difficult, from bare-handed to weight-bearing. Advanced static exercises or freehand exercises, then choose weight-bearing exercises or machine exercises. For example, if you can do 10 sit-ups at full strength (1 set), do 70% to 80% of your full strength during exercise, that is, 7 to 8 times, do 3 to 5 sets, and rest for a few minutes between each set. The weak can do some movements such as forward flexion, lateral flexion, rotation, extension and supine pedaling according to the rhythm of broadcast gymnastics. When the strength of waist and abdomen increases, do more difficult or increase the number of times. Abdominal muscle exercises should be done 2 to 3 times a week. Before the exercise, the waist and corresponding joints should be prepared. Do not exercise for a long time and overload, so as to avoid injuries such as lumbar sprain, lumbar muscle strain and intervertebral disc herniation.
