Ten minutes of ab training every day, you deserve eight-pack abs! No matter how you look at it, it's like an advertising word, and you can practice it in a few months?
Friends who have fitness experience, or who know more about fitness knowledge, may laugh maliciously when they see this title. But if you look back on your past experiences, you often think of the kind of craving you had for abs back then. I think that as long as I insist on abdominal muscle exercise for a period of time, the eight-pack or six-pack abdominal muscles will be neatly arranged in the abdomen, and I can't wait to walk on the street with my abdominal muscles exposed every day in the summer (of course, this is purely a cranky idea in my head)! This isn't actually a question I made up, but a nickname called [gg Tianyou]. The answer I gave was that it would probably not be available for a year. It may be a bit of a blow to friends who want to train their abdominal muscles for ten minutes a day, but we must let everyone face up to abdominal muscle training and abdominal muscles.
Since you want to answer this question, let's first look at the composition of abdominal muscles. The entire abdominal cavity wall is divided into two separate structures, which, of course, play different roles. The anterior abdominal wall contains a muscle that is located on the surface of our body, which is what we commonly call the "abdominal muscles", which are actually called the rectus abdominis muscle. The other part is the lateral ventrolateral wall (the upper lumbar part of the body), which actually contains three layers of muscles. The outermost layer is the external oblique muscle, the middle layer is the internal oblique muscle, and the innermost layer is the transverse abdominis muscle. In fact, most people's abs are not like abs models, or even uneven, completely asymmetrical.
With respect to the rectus abdominis muscle, the rectus abdominis muscle originates at the superior border of the pubis and ends anterior to the costochondral and the xiphoid process of the sternum. The two rectus abdominis muscles (one on each side) are located on either side of the midline of the anterior abdominal wall called the linea alba and are encased anteriorly by the rectus abdominis sheath. The muscle fibers are divided by a transverse fascia and divided into six (or even eight, depending on the person).
The external oblique muscle is located on the surface of the body, and the muscle fibers run obliquely from the outside to the inside, between the thoracic costal cavity and the pelvis. The direction of the muscle fibers is a bit difficult to understand, just pay attention to the direction of the muscle fiber stripes of the external oblique muscle on the diagram. The internal oblique muscle is located in the middle layer, and the muscle fibers run obliquely from the inside to the outside, between the thoracic costal cavity and the pelvis. The internal oblique muscle is located in the deep layers of the external oblique muscle, and the two muscle fibers are perpendicular to each other. The innermost layer is the transverse abdominis muscle, and the muscle fibers are horizontally distributed.
After learning about the abdominis, we are talking about asymmetry in detail, but we actually see the indentation on the rectus abdominis muscle, and the indentation on the rectus abdominis muscle is determined by the scientific name tendon stroke, which is the connective tissue on the rectus abdominis muscle, which divides the rectus abdominis muscle into several muscles. They are tightly bound to the superficial layer of the rectus abdominis sheath that wraps around the rectus abdominis muscle, and also have the effect of preventing displacement of the rectus abdominis muscle when contracting.
Tendon strokes are traces of sarcomere healing, and from the anatomical results, the process is not a delicate procedure, and the tendon strokes appear to be somewhat uneven. The number of tendon strokes is not fixed, but is usually 3 to 4 on each side. Can you have 8-pack perfect abs? Although 3 to 4 tendon strokes per side are the mainstream, this is only statistical probability. The statistical sample is also small and does not significantly represent the actual data. Moreover, there is no certain alignment of the tendon strokes on both sides of the abdominal muscles. The number of tendons varies from person to person. For people with a single tendon stroke and a two-tendon stroke, they will never be able to develop an eight-pack ab in their lifetime. Is it possible for someone with three or more tendon strokes to develop a perfect eight-pack ab? Apparently this is not the case. Because the position of the tendon stroke and the physiological characteristics of the white line are also important influencing factors. For some people, their first tendon stroke will be too close to the xiphoid process, so that the top pair of "abs" may be obscured by the pectoralis major muscle, making it difficult to see, and even though they have eight abdominal muscles, they cannot be seen by others. In addition, the white line will become very narrow below the umbilicus, and the two rectus abdominis muscles below the umbilicus will not be clearly divided, and it will be more like a muscle, so even if you have a fourth tendon stroke, it will be difficult to have eight-pack abs.
Explain the abs clearly, how long can you train them, in fact, very thin people can see the abs themselves, but they are not full enough, so as long as the body fat is low enough, the abs can be revealed. If you want to train abdominal muscles, it seems that one of the necessary conditions is to have low body fat, and the other requires abdominal muscles to be full enough. Usually if you want to train the lumpy abdominal muscles, it is easier to train above the navel, and it is more difficult to train the belly button below because of the shallow tendon strokes. If you want to train your abdominal muscles like a muscle pictorial model, it depends on whether your parents give us this abdominal muscle gene, and if you practice it with good separation, it is usually more than three years of training age.
Finally, let's talk about how to practice, mainly combining the above two points to improve. So to reduce body fat, you need strength and aerobic training, such as 45-minute aerobic jogging three times a week. If you want to have full abdominal muscles, then abdominal curls and leg press training are indispensable, and you can train your abdominal muscles every other day to ensure that you have enough training volume for your abdominal muscles.
This is very clear, ten minutes of abs training a day, first of all, the intensity of each abs training is not enough, and the abs involve rectus abdominis, oblique abdominis and transverse abdominis training. In addition, if you only do abdominal muscle training, even if the abdominal muscles are strong, they are covered by abdominal sebum, and you will not be able to see a clear outline. If you want to train your abs, you must have fat loss training! Then it's normal to not be able to come out for a year, and it is possible that you can't practice all the time!