How much body fat can you see abdominal muscles?
The abdominal muscles we see are on both sides of your abdomen, your outer and inner oblique abdominal muscles. The outer oblique abdominal muscles are located on the top layer of the body and you can feel them from under your arms, while the inner oblique abdominal muscles are located below the outer oblique abdominal muscles and help maintain your posture.
The transverse abdominis muscle is your deepest muscle and stretches horizontally across your upper abdomen. Strengthening this muscle forms a natural "belt" to keep the abdomen contracting and stabilize the pelvis. The strengthened rectus abdominis is called the so-called six-pack abdominal muscles. These muscles extend from your sternum to your pelvis, helping you adjust your spine when you walk.
Boy body fat is more than a mermaid line
Body fat above 40%
All you have is a big piece of fat,
Waist circumference is usually more than 101 centimeters.
Don't think about abdominal muscles, run first!
Body fat is around 35%
You're still a piece of fat, just less fat.
At this time, it was still early to think about the mermaid line,
You must stick to fitness!
Body fat is around 30%,
Your abdomen is still a swimming ring!
Much better than the above two!
Body fat is around 25%,
Waist circumference is usually 86 to 90 centimeters,
You still don't have abs!
Wearing clothes will make you look stronger,
Take off your clothes. You're still fat.
Body fat is around 20%
Fat in all parts of the body is relatively loose,
With a little exercise, you can see the mermaid line!
Body fat is 10-12%
Ideal figure,
Fat in all parts of the body does not relax,
The mermaid line and abdominal muscles are clearly divided!
Body fat is 6-7%
Muscle lines are clearly exposed,
The abdominal muscles and external oblique muscles are more obvious,
Achieve the competitive state of ordinary bodybuilders.
Body fat is 3-4%
Brushing horizontal stripes appear in the muscles of the whole body,
Subcutaneous blood vessels are clearly visible,
The ideal competitive state for bodybuilders.
Very rarely achievable!
How to develop perfect abs?
1. Touch the knee roll
Training area: Warm up and burn abdominal fat
Stand straight and stand up, select the heaviest dumbbell you can lift, hold it tightly with both hands, bend your arms upward about 60 to 90 degrees, and lift your left and right legs across, use your abdomen to push your upper body closer to your knees, and then slowly come back.
Number of exercises: Repeat many times until your body sweats heavily.
Tip: Press your arms inward and do not sway from side to side.
2. Sit-ups on the ball
Training site: upper abdomen
Lay your body flat on the ball, sit on your hips 1/3 of the ball, open your feet as wide as your shoulders, bend your knees slightly, place your hands behind your head, exhale, tighten your abdomen to lift your upper body, inhale, and slowly fall back.
Training plan: Do it 8 to 12 times in a group, do 3 groups in total, and rest for 60 seconds between each group.
Tip: For people with problems with the spine and lumbar spine, the angle of lifting should not be too large to avoid strain.
3. Sit-ups with tilt
Training site: upper abdomen
Sit on a swash plate with a downward slope of 45 degrees or a larger angle, make sure your feet are under the roller pad, gently place your hands behind your head, and slowly lie back without letting your shoulders make any contact with the lower swash plate. Then, contract the abdominal muscles and exert force to lift the upper body as much as possible. When reaching the highest point, contract and exert force and control them. Stop for a while, and then use the tension of the abdominal muscles to control and restore them.
Training plan: 5 times in a group, 3 groups in total, with a 60-second break between each group.
Tip: Don't use your feet to leverage, concentrate your strength on your upper abdominal muscles.
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