How can men increase their abdominal muscles?

There are many ways for men to enlarge their abdominal muscles. Every man wants to have a good figure, especially having well-developed abdominal muscles is very good for health. How can men enlarge their abdominal muscles? What method is better to enlarge abdominal muscles? Let me tell you about the abdominal muscle training methods. I hope men can take more time to train their abdominal muscles. I will briefly introduce the training methods.

As exercise time continues to accumulate, the performance of muscles continues to improve. At this time, we can increase muscle training to improve athletic ability. At this time, muscle training is to further improve the level of muscle movement adaptation and enhance the body's athletic performance on the basis of ensuring health, such as improving the speed/height and strength of walking, running, and jumping. In general strength training and bodybuilding training, the performance of muscles can be continuously improved, but athletic ability cannot be improved comprehensively and significantly. In training for the purpose of improving health, the means, load, time, intensity, frequency, etc. of training are relatively low, and the evaluation of training effect is only based on the health of the body rather than athletic ability.

It is important to understand that strength is not a property of the muscle, but a property of a power system. So like a pump, working a muscle to total fatigue or total muscle loss is not the essence of the problem. A) Gaining more muscle fibers in a particular muscle group increases the strength of the body and B) Increases the frequency of force firing of your motor neurons (neurons and muscle fibers).

Use these tips to increase your strength, not your size.

male

1. Heavy weight, low repetitions:

In bodybuilding theory, rm is used to represent the maximum number of repetitions that can be done continuously with a certain load. For example, if a practitioner can only lift a weight 5 times continuously, then the weight is 5rm. Studies have shown that: 1-5rm load training can make muscles thicker and develop strength and speed; 6-10rm load training can make muscles thicker, increase strength and speed, but endurance does not increase significantly; 10-15rm load training does not significantly thicken muscle fibers, but strength, speed, and endurance all improve; 30rm load training increases the number of capillaries in the muscles and improves endurance, but strength and speed do not increase significantly. It can be seen that 5-10rm load weight is suitable for bodybuilding training to increase muscle volume.

2. Multiple groups:

Whenever you remember to exercise, you do 2-3 sets. This is actually a waste of time and will not help you grow muscles. You must take 60-90 minutes to focus on training a certain part of your body, and do 8-10 sets of each movement to fully stimulate your muscles. At the same time, the longer the muscle recovery time is, the longer it takes. Keep working until your muscles are full. You have to feel the "saturation" yourself. The appropriate standards are: soreness, bloating, numbness, firmness, fullness, expansion, and obvious thickening of the muscle appearance.

3. Long displacement: Whether it is rowing, lying press, push-ups, or curls, you must first lower the dumbbells as low as possible to fully stretch the muscles, and then lift them as high as possible. This is sometimes contradictory to "continuous tension", and the solution is to quickly pass through the "lock" state. However, I do not deny the role of heavy half-range movements.

4. Slow speed: Lift up slowly and then put it down slowly, which can stimulate the muscles more deeply. In particular, when putting down the dumbbell, you should control the speed and do concession exercises to fully stimulate the muscles. Many people ignore concession exercises, and think that they have completed the task by lifting the dumbbell and put it down quickly, wasting a great opportunity to increase muscle size.

5. High density: "Density" refers to the rest time between two sets. Resting for only 1 minute or less is called high density. To make muscle mass grow quickly, you need to rest less and stimulate the muscles frequently. "Multiple sets" are also based on "high density". When exercising, you should concentrate on training as if you were fighting a war and not think about other things.

How can men increase their abdominal muscles? In fact, there are many ways to train abdominal muscles in life. I hope that the simple exercises above can make men's abdominal muscles more developed. Moreover, abdominal muscle training cannot be completed overnight. It requires persistence and perseverance. Men should stick to some exercises and know the effective methods of training. Only in this way can they train abdominal muscles.