1 Can thin people build abdominal muscles?
Yes
Usually, the standard for judging obesity is body fat, and the body fat rate affects the exercise effect of abdominal muscles, while thin people usually have a relatively low body fat rate. As long as they take the method of exercising abdominal muscles and reduce the body fat rate to a certain standard, they can exercise abdominal muscles, which may be faster than obese people.
2 How long can thin abdominal muscles be shaped?
3-6 months.
How long it takes for the abdominal muscles to take shape varies from person to person. Everyone's body fat ratio is different, and the level of body fat will affect the obvious degree of abdominal muscles. Therefore, if the thin man has less abdominal fat, the abdominal muscle exercise time will be less. Generally, abdominal muscle lines can be seen in about 3-6 months, and thin people have more abdominal fat, so it takes longer, even a year.
How many abdominal muscles can be formed by the decrease of lean body fat rate?
When the male body fat is lower than 15% and the female abdominal muscles are lower than 20%, it begins to take shape.
Generally speaking, whether thin or fat people want to develop abdominal muscles, the body fat of men should be at least less than 15% and that of women should be less than 20%, so as to show the abdominal muscles vaguely. In order to build a large abdominal muscle, men should reduce their body fat to below 12% and women to below 17%.
4 How to practice lean abdominal muscles
Exercise the abdomen.
1. Lie on your back on the floor with your lower back close to the ground.
2. Put your hands on your ears, put your feet flat on the ground and bend your knees.
3. Miniaturize the chin to the chest, contract the abdominal muscles, exhale and lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position.
sit-up
1. Lie flat on the ground, with your feet on the ground, your knees bent and your hands crossed on your chest. You can let others hold your feet steady, or put heavy objects on your feet.
2. When you are ready, start sit-ups and lift your lower back and shoulder blades off the ground. Keep your back straight (don't bend over) during this process.
3. Then you can restore your original lying posture. Repeat the above process to continue the practice.
Ride a bike in the air
1. Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms.
2. Lift your legs and step on the bike slowly.
3. Exhale, lift the upper body, touch the left knee with the right elbow, hold the posture for 2 seconds, and then recover.
4. Touch the right knee with the left elbow for 2 seconds, and then slowly return to the starting position.
Squat and stretch your legs.
Step 1: Prepare for the squat posture.
Feet are about shoulder width, gradually lower your body, bend your knees, and naturally move forward until you are half squatting. Put your hands on the ground in front of your feet.
Step 2: Stand up straight.
Support your body with your hands, and then use the strength of your hips to jump backwards to form a push-up posture.
Step 3: Push-ups down.
Just like normal push-ups, keep your body close to the ground. Then lift your body.
Step 4: Prepare for squatting.
When your feet bounce forward and return to the action like preparing to squat, you must make sure that your feet are flat with the ground, the weight falls on the arch of your feet, and the center of gravity is between your feet.
Step 5: Jump vertically.
Then, in the last step, get up and change to a squat position, and jump up vertically with your hips and hands.
Step 6: Landing buffer
After landing, take a squat posture as a buffer, then return to the first action and repeat the above actions.
The exercise time is 17- 19.
During this period, the physical fitness of the body is at its best, the exercise ability is at its peak, the heart rate and blood pressure are also rising, and the abdominal muscle exercise effect is relatively better.
Exercise 2-4 times a week.
It usually takes 2-3 days for human muscle groups to recover after strenuous exercise. Although abdominal muscles need to be stimulated by exercise, too frequent exercise will easily lead to abdominal muscles not only having no exercise effect, but also prone to retraction. Therefore, it is best to exercise 2-4 times a week for about 2 days each time. This can not only get proper stimulation, but also ensure adequate rest time.
Five points for attention of thin people practicing abdominal muscles
1, thin people gain muscle, because carbohydrate intake will cause fat increase. We can control body fat through proper aerobic exercise, but try to control the time within half an hour. This aerobic training method can effectively reduce muscle growth and control body fat without consuming too much protein. Then the abdomen will be improved step by step, the body fat will be reduced, and the abdominal muscles will be naturally exposed. Eating habits follow a principle: less oil, less salt, less sugar and less other additives. It is best for cattle people to be oil-free, salt-free, sugar-free and without any additives.
Aerobic exercise: running, all kinds of ball games, spinning, etc. On the premise of aerobic, only when the body fat is low enough, the abdominal muscles will see a large size, and the abdomen can take out 15 minutes to concentrate on training alone every day.
2, reducing body fat rate should not be a big problem for thin people, after all, their body fat rate is low. But if it is too low, you still need to supplement some fat in your diet. If your body fat is not low enough or too low, your abdominal muscles will not run out, so be sure to pay attention to your diet.
3. During the exercise, don't have weight unimportant. The most important thing in abdominal training is to pay attention to the contraction of abdominal muscles, rather than cooling the body to complete this action.