The abdominal muscles (or stomach) run a part of the middle
muscles and they are important not only to give an attractive view but to the balance of the body and its strength, as it is not without any physical exertion whether its source of exercises or daily activities from using the middle muscles, and you It consists of the stomach muscles, the lower back, and the muscles of the flanks, and if there is weakness in any of these muscles, this will lead to injuries in the body،Great pressure on the bones and joints.Tightening the abdominal muscles is one of the things that most young people of both sexes want, because that area gives it strength to the body and an increase in the appearance of moderation, and of course there are many factors that prevent the appearance of tight abs in most people. But with a little effort and in a short period of time these muscles can be trained to appear better and over a long period.
The reasons for the disappearance of the abdominal muscles
When talking about the disappearance of the abdominal muscles, this does not mean its disappearance because it exists and a person cannot live without it, but rather the inability to see its details, and the reasons for its failure to appear:
•the nature of the structure of the body; As the body is endomorphic (Endomorph) it is difficult to show the abdominal muscles in it (but it is possible), unlike the ectomorph, which can be the details of the abdominal muscles appear on its own.
• Weakness of the abdominal muscles; Whereas, the weak muscle is small in size and does not show any details.
• Increased fat in the body; As excess fat in the body (especially for men) is stored in the abdominal area in front of the muscles, these muscles are hidden behind them.
• Water retention in the abdominal area; This is due to the diet, as salts and some foods that contain it in high proportions, such as ayran milk, cause water in various parts of the body, including the abdomen, and this is not permanent, but it disappears after a few weeks have passed by reducing the salt levels in the diet.
How to tighten the abdominal muscles quickly
at first, you should pay attention to the quality of daily habits followed, as irregular sleep and lack of movement and types of food intake are considered the first and most important factor in the lack of exercise success and giving the required effect,Thus, it increases the period required for stomach muscles to appear tight, as well as foods that contain saturated fats such as fried or fast meals in general, which are extremely harmful to the body, and a major reason for increasing the percentage of fat in the body. Therefore, commitment must be made to reduce foods Salty, sugars, and saturated fats, and replace that with fruits, vegetables, unsaturated fats, and lean meats.
There are two main concurrent stages that must be done in order to show the abdominal muscles: burning fat, and tightening the abdominal muscles with exercises. Without fat burning, the details of the abdominal muscles will not appear, no matter how strong, and the abdominal muscle will not be stretched and tight in the event that it is not exercised, as the abdomen will be flat and smooth, so the two stages are important and none of them can be dispensed with.
-Fat burning
body fat is burned by limiting high-calorie foods such as chocolate and sweets, and foods containing saturated fat such as french fries, in addition to carbohydrates that contain a high glycemic index. Swimming should be prolonged when practicing, so to burn large amounts of fat, it is not enough to run or swim for ten minutes only, but the period must reach at least half an hour, and the exercises should be set to increase its difficulty by making the effort continue for long periods.
-Tightening the abdominal muscles
with exercises As for the exercises to tighten the abdominal muscles, there are several types of exercises that must be practiced for a period of at least a month to obtain the best result in a record time, and it should be noted that abdominal exercises alone are not enough, and may cause muscle damage; Because of her fatigue if it is practiced daily, so exercises should be a complete system to tighten the muscles of the body, while maintaining a lot of drinking water with no less than two liters of water per day, in addition to what the body gets of water in foods and drinks The other one,And to avoid smoking and drinking soft or alcoholic beverages, it is preferable to eat more protein-rich foods such as chicken, eggs and fish, as protein is the food component responsible for building muscle in the body.
It is advised to exercise the abdominal muscles every two days, in order to allow a day for the muscles to rebuild themselves, and when exercising, the abdominal muscles must be overburdened in order to benefit (to the point of feeling a burning in the muscles), but without doing so to avoid hernia. of The most famous exercises to build the abdominal muscles.
•Sit-up exercise ; Where the person lies on his back, raises his knees, begins to sit and then lie down, with repetition of this until the stomach muscles are tired. •Weighted Sit-Up This exercise is considered difficult, and it is similar to the principle of the sitting exercise, except that the person carries free weight with his hands while keeping it raised up throughout the exercise, and it can be performed on a slanted seat.
• Plank exercise; A person lies on the ground, as if he wanted to do a push-up exercise, but he fixed his body with his elbows, and he remained in this position for at least 30 seconds,While keeping the back straight.
It is preferable to mix fat burning exercises and stomach muscle exercises in the same training session, to ensure energy and not to cool muscles, in addition to exerting more effort by the body due to the large number of exercises, this helps burn calories more.
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