How do novices train abdominal muscles?
Abdominal muscles are the goal pursued by many fitness enthusiasts, but for novices, how to train abdominal muscles scientifically and effectively is a common question. This article will combine the hot topics and hot content on the Internet in the past 10 days to provide a detailed abdominal muscle training guide for novices.
1. Basic knowledge of abdominal muscle training
Before starting training, it is important to understand the basic structure and training principles of abdominal muscles. The abdominal muscles mainly include the rectus abdominis, external obliques and internal obliques. If you want to develop obvious abdominal muscles, in addition to targeted training, you also need to control your body fat rate.
| Abdominal muscle area | Main functions | Common training movements |
|---|---|---|
| rectus abdominis | trunk flexion | Abdominal curls, supine leg raises |
| external oblique muscle | torso rotation | Russian twist, side crunch |
| internal oblique muscle | Trunk stability | Planks, bicycle crunches |
2. Abdominal muscle training plan for beginners
For novices, it is recommended to start with basic movements and gradually increase the difficulty. Here is an ab training plan for beginners:
| training movements | Number of groups | times | Things to note |
|---|---|---|---|
| Crunch | 3 groups | 15-20 times | Keep your neck relaxed and avoid straining |
| Supine leg raise | 3 groups | 12-15 times | Control the falling speed of the legs to avoid stress on the waist |
| Plank | 3 groups | 30-60 seconds | Keep your body in a straight line |
| Russian twist | 3 groups | 12-15 reps per side | Keep your core tight and avoid waist sway |
3. Diet and body fat control
The appearance of abdominal muscles not only depends on training, but is also closely related to body fat percentage. Here are the keys to controlling body fat:
| dietary advice | Specific methods |
|---|---|
| Control caloric intake | Daily caloric intake is slightly lower than caloric expenditure |
| high protein diet | Eat more high-quality protein such as chicken breast, eggs, and fish |
| Reduce refined carbohydrates | Use brown rice, oats, etc. instead of white rice |
| drink more water | Drink at least 2 liters of water every day to boost metabolism |
4. Common errors and corrections
Beginners tend to make some mistakes when practicing abdominal muscles. The following are common problems and solutions:
| Common mistakes | Correction method |
|---|---|
| Over-reliance on equipment | Prioritize bodyweight training, such as abdominal crunches and planks |
| Ignore core stability | Add stability training such as plank support and dead bug pose |
| Training frequency is too high | Do abdominal muscle training 3-4 times a week to give your muscles time to recover |
| Skip full body training | Combined with compound movements such as squats and push-ups |
5. Summary
Building abdominal muscles is a step-by-step process. Newbies need to master scientific training methods, combined with diet and body fat control. Start with basic movements, gradually increase the difficulty, and avoid common mistakes to achieve your goals efficiently. If you stick to it for 3-6 months, you will definitely see obvious results!
I hope this article can help newbies better start their abdominal muscle training journey. If you have any questions, please leave a message in the comment area to discuss!
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