Run Your Best: AI-Optimized Training for Beginners [df6c]

I. Principles of Muscle Building Training

Maintain a gradual increase in training load

To increase local muscle endurance, gradually reduce the rest time between sets or increase the number of sets and repetitions. Everything should gradually increase. Overload is the basic concept of all training rules.

Repeat training multiple times

Repeated training maximizes muscle exercise, so it is best to follow the principle of 3-4 sets (sometimes up to 6-8 sets) to thoroughly exercise the muscle group and maximize the use of the exercised area.

Specific training

Perform specific training on a certain part of the muscle, repeatedly stimulating it sufficiently.

Mixed action mode

To keep muscles growing, you cannot always follow a fixed training routine, as this will not provide new stimulation to the muscles. Muscles need constant stimulation to grow. Therefore, mixed actions must be used to continuously stimulate the muscles, preventing the body from entering a comfort zone.

II. Common Abdominal Muscle Training Exercises

Training the abdominal muscles is a winding process. Although the process is painful, if done well, it not only gives you a defined waistline and clear abs but also greatly benefits our daily life. Next, let's talk about how to train the abs.

Crunches

Muscles exercised:Mainly the upper rectus abdominis, followed by the external oblique and internal oblique muscles.

Training points:(1) Lie on your back on the ground, with your hips and waist at a 90-degree angle, and your hands behind your head; (2) Lift your shoulders off the ground, curl your chest forward, keeping your lower back pressed against the ground; (3) Relax your shoulders and return to the starting position.

Russian Twist Crunches

Muscles exercised:Mainly the rectus abdominis, external oblique, and internal oblique muscles, followed by the serratus anterior.

Training points:(1) Lie on your back with your knees bent, feet hip-width apart, and hands placed beside your ears; (2) Curl your torso up towards your knees, twisting your body so that your right elbow moves towards your left knee; (3) Relax and lower your body back to the starting position, then repeat the movement in the opposite direction.

Hanging Leg Raises

Muscles exercised:Lower abdomen

Training points:(1) While hanging, lift your knees to the height of your abs; (2) Then lift your knees as high as possible towards your head, curling your back and contracting your abs at the top of the movement; (3) Lower your knees back to the starting position, keeping them lifted and not letting your legs drop below the starting height.

Lying Leg Raises

Muscles exercised:Lower abdomen

Training points:(1) Lie flat on a mat, with your hands by your sides, keeping your back pressed against the mat and your upper body stable; (2) Keep your legs straight and lift them as high as possible, pause for a moment, then lower them back down, and repeat the movement.

Hanging Leg Raises

Muscles exercised:Lower abdomen

Training points:(1) Grab the bar above your head, with your arms straight and your body hanging in the air; (2) Keep your legs straight and lift them as high as possible, pause at the top of the movement, then slowly lower them back to the starting position.

Side-Lying Leg Raises

Muscles exercised:Side abdomen, mainly the external oblique and intercostal muscles

Training points:(1) Lie on your side on the ground, supporting yourself with your elbow, with the lower leg bent as a support point; (2) Keep the upper leg straight and lift it as high as possible, then lower it back down, stopping just before it touches the ground; (3) After completing one side, switch to the other side, keeping your hips stable throughout the movement.