06-the effect of abdominal muscle practice every day is very poor! These three factors lead to low abdominal training efficiency, which many people do not know

Owning abdominal muscles is almost the "dream" of all boys. After all, abdominal muscles can reflect whether a person's figure is good or bad. Of course, abdominal muscles can not be practiced casually, and need long-term persistence. The person who can practice abdominal muscles also shows that this person has strong self-discipline.
More and more people want to have a good figure, so more and more people want to practice abdominal muscles. However, some people will find a problem when practicing the abdomen. They obviously work hard to exercise, and practice the abdominal muscles to ache every day, but the abdominal muscles do not become obvious.

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Why do you try hard to practice abdominal muscles, but the effect is very poor? When encountering such a problem, most people will feel at the first time that they are not working hard enough? Therefore, high-intensity abdominal training was carried out again, but in the end, time was wasted and abdominal muscles were still not trained. In fact, it is not that you do not work hard enough, but that there are some factors that affect the efficiency of abdominal muscle training.
Let's talk about the three factors that affect the efficiency of abdominal training that many people don't know!
Factor 1. Practice abdominal muscles desperately every day
Some people think that abdominal muscles can be practiced every day, and some articles on the Internet also say that abdominal muscles can be exercised every day, so many people try their best to exercise abdominal muscles every day. Abdominal muscles belong to the core muscle group, and their endurance is relatively large, so some people say that abdominal muscles can exercise every day. But in fact, it is not recommended to exercise abdominal muscles every day. Why? This should start with the type of muscle.

Muscles are mainly divided into two types, one is called red muscle, which has high endurance but weak strength, and it is difficult to make it bigger through exercise; The other is called white muscle, the strength of this muscle erupts relatively strongly, but its endurance is very poor, so it is difficult to become thick. Each muscle has different proportions of red muscles and White muscles, and the proportion of abdominal muscles owning red muscles is higher, which also makes most people think that it is OK to practice abdominal muscles every day.
Theoretically, red muscle has a high endurance, so it is OK to practice every day. But in fact, the abdominal muscle is exercised every day, and the white muscle's endurance is relatively poor, which is not good for its growth for a long time, while the red muscle's endurance is good, so, practicing abdominal muscles every day will make the red muscle become stronger gradually. If the white muscle does not grow, the abdominal muscle will not grow up and block will not appear.
Any muscle will suffer from soreness. Although abdominal muscle endurance is relatively strong, it will also suffer from soreness. Therefore, we do not recommend that you practice abdominal muscles every day.

Factor 2, body fat rate did not drop to a certain level
People who know about fitness may know that everyone is born with abdominal muscles, otherwise they can't support the abdomen, but if they don't practice abdominal muscles for a long time, they won't grow and abdominal muscles won't appear. However, some people insist on practicing abdominal muscles, but they can't do anything. In fact, many people ignore the key point, that isBody fat rate.
The abdomen is a place where fat is easily hoarded. If the body fat rate is relatively high, then the fat will cover the abdominal muscles. If the body fat rate is not reduced, no matter how you exercise, you can't practice clear abdominal muscles. Therefore, it is the key to reduce the body fat rate if you want to practice good abdominal muscles.
What proportion will the body fat rate drop to before abdominal muscles appear? Only when the body fat rate of boys is reduced to about 15% and that of girls is reduced to about 18% can abdominal muscles become obvious. One thing worth noticing is that in the process of abdominal exercise, do not only focus on abdominal muscle exercise. If your body fat rate is relatively high, then you need to do aerobic exercise to reduce body fat rate, in order to improve abdominal exercise efficiency.

Factor 3, don't control diet, eat too little protein
In many people's eyes, increasing muscle is very simple. As long as you do strength training every day, the muscle will naturally increase. But in fact, increasing muscle is more difficult than reducing fat! High-efficiency muscle enhancement requires not only high-intensity strength training, but also strict diet control and protein intake, so as to increase muscles and maintain the body fat rate at a low level.
If you still don't pay attention to diet in the process of abdominal muscle training, then the body fat rate level cannot be controlled. Once the body fat rate rises, abdominal muscles are difficult to become obvious. Therefore, controlling diet and eating more protein are also the key to abdominal muscle training.

Here are 4 abdominal exercises for everyone, each lasting for 30-50 seconds, a total of 4 groups of circulation, doing more than 4 times a week, and strictly controlling diet, I believe you will soon be able to practice the enviable abdominal muscles!
Action 1: tummy

Action 2: Climbing

Action 3: pedal in the air

Action 4: Russian transbody