How do men practice abdominal muscles? Senior fitness coach teaches you how to exercise your abdominal muscles healthily

Li Genghui is a national first-level nutritionist, intermediate masseur, senior coach, external fitness teacher at the High School of China Normal University, and one of the top ten athletes in the country. After more than ten years of fitness coaching career, he has trained a large number of famous students and published many fitness articles. He is now the chief coach of Ellis Fitness Center.

What are the benefits of muscles on the human body?

Muscle-looking men are popular nowadays, and many men are practicing abdominal muscles. In fact, there is a profound truth behind the popularity of muscle-looking men. Because muscles have the following three effects on the human body.

1. Muscles are one of the criteria for a good figure

Simply put, it is good-looking. Muscles make men look stronger, more powerful and strong, which is in line with people's traditional expectations for strong men. At the same time, with the promotion of popular culture, muscles have become a symbol of male beauty, especially abdominal muscles.

2. improve immunity

Muscles are the largest immune system in the human body. People with less muscle mass have relatively lower immunity than people with strong muscles. For example, for people of the same weight, the biggest difference between a weaker person and a stronger person is the difference in muscle mass.

3. delay aging

Exercise makes people more energetic, forget their troubles, maintain a peaceful mood, and also make people more confident and healthier. Muscles delay aging and extend life in all aspects.

Warm reminder:

Muscles have many benefits to the human body, but it is not recommended to grow muscles by eating or injecting hormones. Universal use of hormones will only be harmful to health.

Why do some people tend to grow muscles?

Muscle growth is mainly determined by four factors:

1. Genes: such as the difference between European and American races and Asian races. Europeans and Americans tend to gain muscle growth, especially Africans. Relatively speaking, Asians grow muscle at a much slower rate.

2. Gender: Muscles mainly function through androgens. Men have more androgens, which makes it relatively easy to exercise muscles. Women also have male hormones, but women's male hormones are much less than men. Women's male hormones are only one-third of that of men, which means that women need to work three times as hard to develop the same muscles as men.

3. Age: Adult is the most suitable age group for muscle training and is not easy to get injured. The main reason for children to practice muscles is not to carry heavy loads, but to increase height and enhance physical fitness. Adults mainly focus on full-body training, and the elderly mainly focus on delaying aging. Exercise goals are different for each age group.

4. Nutrition: Because muscles are made up of protein, supplement more protein. For example, ordinary people need about 1-1.5g of protein per kilogram of body weight, but if they want to build muscles, they need 1.5-2g of protein per kilogram of body weight. Therefore, a certain quantity requirement needs to be met in terms of recipes or supplements.

Can protein powder grow muscle?

It is not shoddy, it is produced by regular manufacturers, certified by relevant national agencies, and has a certain brand of protein powder. It still has a certain effect on muscle growth, such as sports nutrition, protein powder, muscle strengthening powder, creatine, glutamine, branched chain amino acids, these can be appropriately supplemented under the guidance of the coach, but cannot be over-supplemented, but exercise combined with diet is the best way to build muscle.

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