How to train abdominal muscles for skinny people? It only takes three steps to train abdominal muscles for skinny people

Abdominal muscles are a very popular type of muscle. Many people work out just to train their abdominal muscles. Training abdominal muscles is something that requires long-term persistence. If you are already very thin, training abdominal muscles will be relatively easy.

Crunches

1. Lie on your back with your lower back pressed against the ground.

2. Place your hands on your ears, place your feet flat on the ground and bend your knees.

3. Slightly pull your chin toward your chest, contract your abdominal muscles, exhale and lift your upper body. Your lower back should not leave the ground. Hold for 2 seconds, then slowly return to the starting position.

Sit-ups

1. Lie flat on the ground with your feet on the ground, bend your knees, and cross your hands in front of your chest. You can ask someone to hold your feet steady, or place heavy objects on your feet.

2. When you are ready, start doing sit-ups, lifting your lower back and shoulder blades off the ground. Keep your back straight (don't bend over) during this process.

3. Then you can return to the original lying position and repeat the above process to continue practicing.

Cycling in the air

1. Lie on your back with your lower back pressed against the ground. Place your hands on the sides of your head with your arms open.

2. Lift your legs and slowly pedal.

3. Exhale, lift your upper body, touch your left knee with your right elbow, hold the position for 2 seconds, and then return to the original position.

4. Touch your right knee with your left elbow, hold for 2 seconds, and then slowly return to the starting position.

Burpee exercise

Step 1: Prepare to squat

Place your feet about shoulder-width apart, gradually lower your body, bend your knees, and lean your waist forward naturally until you are in a half-squat position, with your hands on the ground in front of the sides of your feet.

Step 2: Push-up posture

Support your body with your hands, and then use the strength of your hips to jump your feet back into a push-up position.

Step 3: Push-up Down

Just like a normal push-up, lower your body to the ground and then lift it up.

Step 4: Prepare for the squat

Bounce your feet forward and return to a squat-like position, making sure your feet are flat on the ground, with your weight on the arch of your foot and your center of gravity between your feet.

Step 5: Vertical Jump

Continuing from the previous step, stand up and move into a squat position, using your hips and torso and your hands to jump vertically upward.

Step 6: Landing cushion

After landing, use the squat preparation position to cushion the fall, then return to action one and repeat the above actions.

Exercise time

17:00-19:00.

During this period of time, the human body's physical fitness reaches its best, athletic ability also reaches its peak, heart rate and blood pressure also rise, and the effect of abdominal muscle training is relatively better.

Number of workouts

Exercise 2-4 times a week.

After a relatively intense exercise, the human body's muscles generally need 2-3 days to recover. Although the abdominal muscles need to be stimulated, too frequent exercise can easily lead to no exercise effect on the abdominal muscles and also cause them to shrink. Therefore, it is best to exercise 2-4 times a week with an interval of about 2 days. This way, you can get proper stimulation and ensure sufficient rest time.

① Reduce body fat percentage

Thin people can skip this step, but it is also beneficial for thin people to do it. Our goal is not to have eight-pack abs. In fact, eight-pack abs have always existed in our stomachs, and the lines are clear. Our goal is to make them more obvious and better looking. First of all, we must get rid of all the fat in the abdomen. The abdomen, as the base camp of fat tissue, is the most difficult to lose. Only through aerobic exercise and diet control can you lose belly fat. Therefore, it is recommended to do aerobic exercise (usually running) at least five days a week, and each aerobic exercise should last at least 20 minutes. At the same time, reduce the intake of carbohydrates and snacks, and keep adequate nutrition and not hungry.

②Crunch

The second stage can actually be carried out simultaneously with the first stage. If you start training your abdominal muscles from scratch, I only recommend doing crunches. Because too complicated movements increase the difficulty of your persistence. That is to say, you can start doing crunches from now on. It is recommended to do 20 crunches as a set, and gradually increase the number of sets in a single training to increase the difficulty and effect.

More crunches

When your abdominal muscles are exposed, the lines of the abdominal muscles will become more and more obvious. After the first six abdominal muscles are exposed and the abdominal muscles are getting stronger, you can start the third step. The third step is to increase the difficulty and posture of the abdominal muscle training, and sculpt the muscle lines of the whole abdomen to get better results. The oblique abdominal muscles, lower abdomen, and back all need to be trained through different movements.

3-6 months.

How long it takes for abdominal muscles to form varies from person to person. Everyone has a different body fat percentage, and the level of body fat will affect the visibility of the abdominal muscles. So if a thin person has less abdominal fat, the abdominal muscle training time will be less, and generally the abdominal muscle lines can be seen in about 3-6 months. Thin people also have more abdominal fat, so it takes longer to form abdominal muscles, a year or even longer. Abdominal muscles begin to form when male body fat is less than 15% and female body fat is less than 20%. Generally speaking, whether it is a thin or obese person who wants to train abdominal muscles, the male body fat must be at least less than 15%, and the female body fat must be less than 20%, so that the abdominal muscles can be vaguely visible. To train clearly divided abdominal muscles, men must reduce their body fat to below 12% and women to below 17%.

1. When thin people gain muscle, they will gain fat due to the intake of more carbohydrates. We can control body fat through proper aerobic exercise, but try to control the time within half an hour. This aerobic training method effectively reduces muscle gain without consuming too much protein, and effectively controls body fat. Then the abdomen will be improved, step by step, body fat will be reduced, and abdominal muscles will naturally appear. In terms of eating habits, follow a principle: less oil, less salt, less sugar, and less other additives. It is best for a good person to be oil-free, salt-free, sugar-free, and without any additives.

Aerobic exercise: running, various ball games, spinning, etc. Under the premise of aerobic exercise, only when the body fat is low enough, the abdominal muscles will be visible. The abdomen can be trained separately for 15 minutes every day.

2. Reducing body fat percentage should not be a big problem for thin people, after all, their body fat percentage is low. But if it is too low, you still need to add some fat to your diet. If your body fat is not low enough or too low, your abdominal muscles will not show, so you must pay attention to your diet.

3. During the exercise, do not focus on quantity rather than quality. The most important thing in abdominal training is to pay attention to the contraction and relaxation of the abdominal muscles, rather than posing coolly to complete the movement.