How to get abs

According to experts, we need to ensure 2 conditions to have the desired toned abs.
The abs or groin has long been considered the target of many people. It becomes the driving force for us to try for hours in the gym and go on a strict diet. However, to make this goal a reality as soon as possible, we need to grasp certain conditions.

According to coach Giang Son (Hanoi), in order to have abs, the practitioner must ensure 2 basic conditions including: Percentage of fat and abdominal muscles. Abdominal exercises only help us develop abdominal muscles and do not contribute much to changing fat percentage. This is also the reason why doing abdominal exercises every day also does not help the muscles show. Condition 1: The percentage of body fat (% body fat) is low enough Giang Son explained: “To see the abdominal muscle layer, the fat layer under the skin in this part must be thin enough. Simply understand, when you pinch the fat layer in the abdomen that is only as thin as the skin of the neck, the abdomen will surely emerge. “. The fat percentage is low enough with the thin layer of subcutaneous fat exposing the abdominal muscles. Artwork: BW. However, the belly fat layer will not be reduced if you only do abdominal crunches or planks … The reason is that the fat will lose steadily throughout the body based on the difference between energy intake and consumption. Therefore, a reasonable diet will be the most suitable solution. In addition, we can track the fat percentage based on some popular measuring methods such as fat clamping, using inbody gauges … For men, the percentage of fat to reveal belly fat is in the range 7- 13%. Meanwhile, this figure for women is 16-20%. Condition 2: Developed abdominal muscles The abdominal groove commonly seen in thin people is the basic structure of the human abdominal muscles. These people have a very low fat percentage but not high aesthetics due to lack of muscle growth. Therefore, for toned abs, the training to develop muscle in this area is necessary. To achieve that goal, coach Giang Son suggests some exercises for specific muscle areas in round 2 according to increasing difficulty: – Upper abdomen (Upper part): Crunch (belly crunch), Plate Crunch (belly crunch with disc weights), Cable Crunch (belly crunch with cable) … Lower part: Reverse Crunch, Lying Leg Raise, Incline Leg Raise, Band Resisted Leg Raise, Band Resisted Leg Raise Hanging Knee Raise, Hanging Leg Raise, Hanging Leg Raise … – Internal / External Oblique (Internal / External Oblique): Cable Band Wood Chop (Pull the cable to turn around), Russian Twist (Swing the belly to rotate 2 sides), Hanging Knee Raise Twist (Hanging the legs lift 2 sides), Side Plank … – Whole abdomen (Core): Plank, Toes To Bar (Hanging people to touch feet on the beam), Hanging Leg Circles (Hanging people swinging hips) …