abdominal muscles
The abdominal muscles (or stomach) are regarded as part of the middle muscles, and they are crucial not only for providing a pleasing appearance but also for maintaining body balance and strength, as there is no physical effort required, whether it comes from exercises or regular activities. The muscles of the stomach, lower back, and flanks are all connected, and if any of these muscles are weak, the body will be injured, putting a lot of pressure on the bones and joints.
Most young men of both sexes want to tighten the abdominal muscles because this area provides strength to the body and increases the appearance of moderation. Of course, there are many factors that prevent the appearance of tight abdominal muscles in most people, but with a little effort and a short period of time, the abdominal muscles can be shown in a week to appear better over a long period of time.
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| How to tighten the abdominal muscles in a week |
Reasons for the disappearance of the abdominal muscles
- When we talk about the abdominal muscles going away, we don't imply they're gone; they're still there, and a person can't survive without them. Rather, it refers to the inability to see their details, and the following are the reasons for their absence:
- The endomorph body makes it difficult (but not impossible) to show the abdominal muscles, whereas the ectomorph body allows the details of the abdominal muscles to be seen on their own.
- Because the weak muscle is modest in size and does not display details, it is called abdominal muscular weakness.
- Excess body fat (particularly in men) is stored in the abdomen area in front of the muscles, and these muscles are hidden behind them, increasing the percentage of fat in the body.
- a build-up of fluids in the abdominal area; This is caused to a change in diet, in which high-salt foods, such as Al-Ayran milk, cause water to become trapped in various parts of the body, including the abdomen.
How to tighten the abdominal muscles quickly
At start, focus on the quality of daily habits, since irregular sleep, lack of movement, and the types of food consumed are the first and most important factors in the failure of exercises to produce the intended impact. meals high in salt assist the body store water, extending the required period. Foods containing saturated fats, such as fried or fast meals in general, are particularly hazardous to the body and a main reason for the development in the proportion of fat in the body, and are a key reason for the formation of the stomach muscles in a tight shape.
As a result, you must make a conscious effort to replace salty meals, sweets, and saturated fats with fruits, vegetables, unsaturated fats, and lean meats.
Burning fat and tightening the abdominal muscles with exercises are the two key simultaneous processes that must be completed in order to display the abdominal muscles. The features of the abdominal muscles will not develop without burning fat, no matter how powerful they are, and the abdominal muscle will not be detailed and tight if it is not trained, as the abdomen would be flat and smooth, so both steps are necessary and cannot be skipped.
Burn fat
Limiting high-calorie foods like chocolate and sweets, as well as foods high in saturated fats like fried potatoes, as well as carbs with a high glycemic index, helps to burn body fat. To burn more fat, calories must be burned through sports exercises such as jogging and swimming, and they must be done for longer periods of time. It is not enough to run or swim for ten minutes, but rather for at least half an hour. The exercises are adjusted to increase their difficulty so that the effort is sustained for long periods of time.
Tighten the abdominal muscles with exercises
There are numerous forms of abdominal muscle tightening exercises that must be practiced for at least a month to achieve the best results in the shortest amount of time.
It should be noted that abdominal exercises alone are insufficient and may cause muscle damage; because of its fatigue if practiced daily, the exercises should be a complete system to tighten the muscles of the body, while maintaining a lot of drinking water with at least two liters per day, in addition to what the body gets from water in foods and drinks; and keenness to avoid smoking and drinking soft or alcoholic drinks.
It is recommended to exercise the abdominal muscles every two days in order to give the muscles a day to recover, and when exercising, the abdominal muscles must be completely exhausted (to the point of feeling a burning sensation in the muscles) in order to reap the benefits, but not to overdo it in order to avoid a hernia. The following are some of the most popular abdominal exercises:
- Sit-ups are exercises in which a person lies on his back and raises his knees, then sits and then lies down, repeating until the abdominal muscles are exhausted.
- Weighted Sit-ups; This is a challenging workout that is similar to the sitting exercise except that the person doing it bears a free weight with his hands and keeps it hoisted upwards during the exercise. It can also be done on an inclined bench.
- The plank workout entails lying on the ground, as if doing a push-up, but stabilizing his body with his elbows and remaining in this posture for at least 30 seconds while keeping the back straight.
It is advisable to combine fat-burning workouts with stomach-muscle-building activities in the same training session to assure energy and not cold muscles, as well as to put the body through more effort owing to the huge number of exercises, which helps to burn calories faster.