Top 10 taboos for training abdominal muscles

Top 10 taboos for training abdominal muscles. When newbies first start working out, they don’t know that there are actually taboos in exercise, especially This is especially true when everyone is exercising abdominal muscles. Here are the top 10 taboos for abdominal muscle training. 10 taboos for abdominal muscle training 1

Not focusing on fat loss

In fact, for practicing vest line, the first thing to do is to reduce abdominal fat so that the muscles can appear , so everyone must pay attention to losing fat, stop eating some particularly high-calorie foods, and do more exercises such as skipping rope, cycling, and running.

Only do one action

Most people keep doing one action repeatedly when exercising the vest line. In fact, in this case, the exercise effect is not very good. Instead of doing one movement repeatedly, it is better to do a few more exercises to achieve the best effect on the vest line more comprehensively.

Not paying attention to the movement specifications

There are actually many ways to exercise the vest line, but the exercises must be done properly, otherwise, even if you do a lot, , and it’s not of much use.

Ignoring the exertion of abdominal muscles

In the process of exercise, the reason why it is said that we are very particular about whether the exercise movements are standardized is because we should try to choose the kind of comparison. Standard movements can only allow us to exercise the abdomen. If we exercise other parts, it is useless.

The exercise time is too short

When exercising the vest line, you must find a relatively free time. It does not mean that it will be effective in a few minutes or ten minutes. You need to choose a more reasonable time so that you can develop a good vest line, but the time should not be too long.

The movement difficulty and intensity are too high

Everyone should choose the exercise to exercise the vest line according to their own body. It does not mean that the greater the intensity and difficulty, the more conducive to exercising the vest line. Wire. In fact, these all depend on everyone's physical condition. If your body is in good shape, it doesn't hurt to exercise more.

Ignore the coordination of diet

If you want to have vest lines, you must exercise, but in fact, you also need to pay attention to your diet. If the diet is more suitable, then vest lines will appear. Faster, try to cooperate with exercise and make some adjustments, such as eating more light foods and avoiding high-fat and high-calorie foods, which will give better results.

Practicing the vest line every day

In fact, it is not necessary to practice the vest line every day. If we practice it every day, our abdominal muscles will not have time to recover. Muscles will tear during exercise and need to be repaired at this time. Everyone should cooperate with nutrition and allow more time for muscle repair.

Ignoring warm-up and finishing activities

When you first start exercising, you must also do some activities with your body to relax your body before starting exercise. Warm-up exercise is something that should be done before every exercise. Everyone should know this, so don’t start exercising without warming up.

Relax after you develop your vest line

Once you have developed your vest line, you cannot relax your vigilance in the future and continue to exercise. Otherwise, your vest line is likely to disappear. Basically After exercising the vest line, you can lighten the exercise a little, but you still need to exercise intermittently. 10 taboos for abdominal muscle training 2

Seven taboos for abdominal muscle training

1. Don’t train abdominal muscles as a single muscle

Many people In fact, most of the reasons for doing muscle-building and fat-loss exercises are that you are not satisfied with a certain part of your body.

So there are always people who ask during exercise: I have more fat on my belly (thighs). Can I only exercise this part and leave the other parts unchanged? The answer is of course obvious, and this is also the first point I want to tell you today: You can’t just do a single training for one part. You should do some comprehensive exercises as much as possible. At the same time, you can focus on the parts you want to improve. Do some targeted training.

2. Don’t be afraid to add weight

Compared with bodyweight abdominal muscle training, the benefits of weight-bearing abdominal muscle training are obvious. You don’t need to spend more time doing more crunches. You can get better results by adding weight, because training with heavy weight and medium repetitions is the ideal condition to stimulate the growth of fast-twitch muscles. Therefore, when you do some weight-bearing training in the gym, you can do it in an appropriate amount within the range you can bear. Add weight.

3. Don’t let yourself adapt to abdominal muscle training

Many people will say that no matter how they train their abdominal muscles, it has no effect. First of all, it does not rule out personal body fat. It's possible that it's high. Another question is, are you practicing too comfortably? After all, "comfort" and "progress" cannot go hand in hand.

In addition to loading weights, you can also choose to increase the number of reps per set, shorten the rest time between sets, or increase the total number of training sets. Muscle training also pays attention to gradual progress. Once you feel that abdominal muscle training begins to become easier, you should increase the intensity and difficulty appropriately to let the abdominal muscles feel new stimulation!

4. Keep your back straight?

Many people have this misunderstanding. When doing abdominal exercises, the back should be straight. In fact, this is a very dangerous abdominal training posture. It does not mean that barbell rowing, deadlifts, and squats require a straight back. This is also the case for abdominal training. The correct method is: only by bending the abdomen during abdominal training can it be fully curled. Abdomen, shorten the rectus abdominis, exercise effect, and at the same time, the muscle tissue of the lower back will also be lengthened.

5. No rest within the set

Whether it is bodyweight training or weight-bearing training, never completely relax and rest when a set of movements is completed. This will only cause the abdominal muscles to be damaged. The irritation is completely eliminated. For example, when doing a supine leg raise, the starting position for this action is to put the legs flat on the ground. However, some people put their legs back on the ground after each movement. The correct approach should be when the legs just touch the ground, or Lift it up when it almost touches the ground to ensure that the muscles are in a state of tension from beginning to end.

6. Don’t be too anxious

When fitness novices like to do abdominal exercises, the more the better in each group, or even the faster the better, but in fact the number of times should not become your abdominal muscles The goal of training and the quality of each movement should be what you need to pay attention to. Pursuing reps and speed will only make you unconsciously use a lot of inertia during training, which will greatly reduce the exercise your abdomen receives.

7. Exercising a lot and eating incorrectly

Don’t think that eating a lot and doing more crunches will make up for it. For example, a cake is 500 calories. If you If you want to completely burn these 500 calories, first of all, it is impossible to do abdominal crunches, because the calories consumed by this action are really very small. Even if you do aerobics, you still need to walk on the treadmill for at least 125 minutes (also It only takes 2 hours) to consume a piece of cake! Top 10 Taboos for Abdominal Muscle Training 3

What should not be eaten for abdominal muscle training

1. Avoid high-fat and high-calorie foods for abdominal training.

2. Eating too much high-fat, high-calorie food is harmful to your health. You must not eat it when training abdominal muscles, otherwise it will be detrimental to muscle growth and will accumulate fat.

3. Therefore, it is best to avoid foods such as chocolate, nuts, peanuts, avocados, fatty meats, fried foods, cakes, ice cream, drinks, etc. during abdominal muscle training.

4. You should eat more high-protein foods. Protein is an essential nutrient for muscle growth. During abdominal muscle training, you need to supplement enough protein.

5. It is best to eat high-quality protein. After protein enters the human body, it will be broken down into amino acids and then combined into the protein needed by the human body. High-quality protein is easily absorbed by the human body. Absorption and utilization have great benefits for muscle growth.

What not to eat to train abdominal muscles

There are two stages to training abdominal muscles and weight loss and shaping: the first is fat loss, and then the shaping. You cannot eat too much fat to lose fat. Eat less foods high in carbohydrates, such as fatty meat, barbecue, melon seeds, peanuts, etc., such as rice, noodles, etc. Eat more fruits and vegetables and other foods with high fiber content that will make you feel full, such as apples, celery, etc. After fat loss, you need to get into shape. The things you cannot eat are the same as during the fat loss period. In order not to regain your body shape, you need to eat more protein-rich foods, such as soybeans, pure lean meat, tofu, etc. to speed up muscle formation.