How do men practice 8-pack abs?

There are too many pits on the fitness road, and if you are not careful, you will go astray. There are many people who have many misunderstandings when they first started practicing abdominal muscles. Let's refute the rumors one by one.

Four major misunderstandings about abdominal muscles, do abdominal muscles necessarily equal to health?

Myth 1: Having clear abdominal muscles must be healthy

In fact, just because a person has clear abdominal muscles does not mean he is healthy, it only means that he has low subcutaneous fat. Especially for women, the body fat ratio of most healthy girls is between 20% and 30%. It is difficult to see clear and obvious abdominal muscles in this range. If you further reduce the body fat ratio for the sake of abdominal muscle contours, you will be prone to various endocrine problems such as menstrual disorders, and may also increase people's anxiety, which will bring many psychological problems, which is generally not conducive to health. So. Moderate is good, but deliberately pursuing abdominal muscles will easily lose your health.

Myth 2: If you want to see abdominal muscles, just practice your abdominal muscles

Many people think that by practicing sit-ups every day and persisting for a period of time, you can see your abdominal muscles. But few people finally realize this wish. It is not that they are not working hard enough, but because the appearance and maintenance of the abdominal contour does not only require special training for the abdomen, but more importantly, controlling their own subcutaneous fat content. A trainer with very high sebum, no matter how many times he practices training movements such as abdominal curling, hanging leg lifting, etc., he will still not see his abdominal muscles until the sebum is reduced. So if your goal is to develop clear and beautiful abs, then I suggest that you also change your eating habits while training, get rid of the habit of eating junk food (fried chicken, sweets, etc.), and reduce the intake of staple foods during your daily meals. At the same time, you must be self-disciplined in training and practice 3 to 4 times a week.

Myth 3: Training can correct the asymmetry of abdominal muscles, and 6-pack abdominal muscles can be trained into 8-pack abdominal muscles

This idea is incorrect. In fact, most people have eight-pack abs, but some people can only see six-pack abs. One situation is that your body fat is high and the position where the lowest tendon is cut is very low. As a result, the lower two abdominal muscles are covered by fat, giving people the illusion of 6-pack abdominal muscles. This type can be used to regain 8-pack abdominal muscles by reducing fat. The other is that the position of the first tendon is too high, resulting in the top two muscle masses being covered by the pectoralis major muscles. Both of the above situations are 8-pack abs, but they can only see 6.

Myth 4: The use of abdominal muscles is just to look good

In addition to good-looking abdominal muscles, they also have the following functions:

1. Protect the lumbar spine and abdominal organs and maintain the normal back curve of the human body. Low back pain has become the biggest health problem encountered by most office workers in their daily lives. On the surface, sedentary low back pain is caused by excessive tension and weakness of the waist muscles, but its essence is the result of weakness of the abdominal muscles. So practicing abdominal muscles can also protect the lumbar spine!

2. Help the body remain stable. Tightening the abdominal muscles during exercise and maintaining stability in the trunk can not only allow the limbs to exert full strength and improve exercise performance, but also reduce the risk of injury.

3. Transmit power. Strong abdominal muscles can help trainers transfer more powerful lower limb strength to upper limbs during exercise, resulting in better exercise performance. For example, shooting is a typical action representative.