High body fat rate
Everyone has muscles. Without muscles, even the simple action of getting up can't be completed. Then why can't most people see their muscles? This is mainly because the body fat rate is too high and there is a thick layer of fat under the skin. Even if there is muscle, it is covered and you can't see it at all.
Second, less muscle mass.
How to judge your muscle mass? You can choose to measure your muscle mass in the gym or at home with a body fat scale. If this is still the case after exercise, it is necessary to consider whether the movements during training are not standard enough and the intensity is not strong enough, and whether you have always insisted!
Abdominal muscle training's Four Simple and Effective Tips
Abdominal rolling
Action essentials: lie flat on the ground, bend your knees at a 45-degree angle, keep your legs shoulder-width apart, and stand on the ground with your feet. Grab your ear. When you get up, pay attention to using the strength of your abdomen to drive your shoulders and back up. Stop at the limit position for one second and fall slowly.
Breathing: Exhale when you get up and inhale when you recover.
Note: get up by the strength of the abdomen, don't raise your head hard, and keep your chin in the direction of the clavicle.
90-degree belly roll
Action essentials: lie flat on the ground, lift your legs, keep your thighs and calves at a 90-degree angle with the ground. Put your hands next to your ears, keep your waist close to the ground when you tuck in, feel the abdominal muscles squeezed, pause for a second or two at the maximum position you can lift, and then recover.
Breathing: Inhale when descending, and exhale when ascending.
Note: during exercise, you don't have to tighten your legs deliberately, just relax. Feel the contraction of abdominal muscles.
Sitting abdomen
Action essentials: sit on the ground, bend your legs and lift them, lean back and keep your arms balanced. Make your legs close to your chest, get up and abdomen, and then restore.
Breathing: Exhale when you exert yourself, and inhale when you recover.
Note: the arm only borrows money, not supports the body by the arm. You can try to lift your arms and let your abdomen feel the force, and then practice.
Abdominal stretching
Stretching after training can relax muscles, provide more growth space for muscle fibers, and also test whether the training is really effective. If the movements are standard, there will be obvious pain when stretching, and it will be easier after stretching.
Action essentials: Lie on the ground, press your thighs on the ground, lift your upper body with your hands, straighten your arms, and feel the abdominal muscles stretch.
Breathing: Keep breathing evenly and don't hold your breath deliberately.
Note that if you can't feel abdominal stretching, try to strengthen the breathing range and take a deep breath.
However, it is necessary to avoid exercising the same group of muscles for two consecutive days, so that the muscles have sufficient recovery time.