说到练出腹肌，相信很多人第一时间会想到做卷腹，那做卷腹真的有效吗?
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这不有四个相当有实践精神的小伙伴，就进行了一次测试,。每天做200个卷腹，坚持30天，看看腹肌会有多大变化？
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第一天的身体状态，小伙身材不错，能看到腹肌的轮廓。
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30天每天200次卷腹后，他的身材是这样的。
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再来一张第一天和最后一天的对比照
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感觉就像吃饱了和空腹的对比，似乎没有多大变化。
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妹子每天在家进行200次卷腹
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30天后她腹肌的对比照
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从图中可以看出有一点变化，但这个变化不还是不够明显。
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小伙身体已经很不错了，体脂很低，肌肉轮廓也很明显。
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挑战第10天身体状态
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挑战第20天身体状态
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挑战第30天身体状态
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第1天和第30天的自拍对比照
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或许是闪光灯阴影的效果，第30天的肌肉线条相对较明显，不仅腹肌线条好，连胸肌都变大了，而事实上效果也不够明显。
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妹子体脂不高，有小蛮腰，第一天的状态。
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挑战30天后同样的拍照姿势
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腹部几乎看不出有多大变化
从以上4位挑战者来看，每天做200次卷腹，连续做30天，腹肌没有太多变化，所以，对于想要练出性感腹肌的小伙伴来说，只做卷腹是不够的。
很多小伙伴都说，我几乎每天泡在健身房，也不单单做卷腹，可为什么腹肌还是出不来呢？这可能是你的方法不对。
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很多人练腹肌就像数数，什么意思呢？就是觉得次数到了，腹肌就练到了。其实，会练腹肌的人根本就不算次数，他们只练到腹肌发热，火辣辣的感觉。这就要求在练腹肌的过程中，全程用力，腹肌的控制力。
无论你用哪个动作练腹肌，一定要体会用腹肌发力，并且这个发力是从开始一直到结束，腹肌始终是处在紧张状态。如果你真的不会练腹肌。
那这里教你一个秘诀，请尽可能做的慢一点，你就会有感觉。
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腹肌出不来，必须要降低身体体脂率。降低体脂有氧运动绝对不能少，比如跑步。
建议每次至少30分钟以上，这样才能更多的消耗脂肪。一般男性体脂率控制在15%以下就可以看到腹肌轮廓。
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女性体脂率控制在23%以下，就可以看到马甲线或腹肌轮廓。
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饮食对于腹肌来说很重要，少吃高热量的食物，比如油炸食品、油腻食物等。多吃蔬菜和水果，以及纤维素、维生素高的食物，这样可以保持身体酸碱平衡。
大部分肥胖的人各项测试下来都是偏酸性的。其次，无论你是增肌还是减脂，都请少吃多餐，切勿暴饮暴食。
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练肌肉最忌讳的就是自始自终用一个重量，训练复合永远停留在初级阶段。我们都知道肌肉分为红肌和白肌两种。
红肌：耐力好，但没力量，不太会长大。
白肌：力量爆发力的肌肉，耐力差，会长大变粗。
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腹部肌群主要以红肌纤维比较多，如果每天只进行低重量、多次数的训练，充其量只会让腹部紧致结实。
如果想要让腹肌有明显变化，就必须要让腹肌变大，需要加强对腹部白肌纤维的训练。
如何加强腹部白肌纤维的训练呢？其实也很简单，方法就是负重增加阻力练习。这和增大身体其它各部位肌肉训练是一样的。
练腹肌也是同样，当你能做30个仰卧卷腹后，那么请双手拿个重物，比如水壶、哑铃之类的，给自己的腹部训练增加点强度，这样你的腹肌才能出来。
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NO.1
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NO.2
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NO.3
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NO.4
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NO.5
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NO.6
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NO.7
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NO.8
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如果你想要性感、漂亮的腹肌，请对自己狠一点，因为你的腹肌很强。你要是不狠狠的虐它，它是不会听话的。你狠狠的虐，它才会乖乖按照你的意愿出来。
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在对自己下狠手的同时，也要注意方式方法，方法不对可能效果会事倍功半。
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腹肌和身体其它部位的肌肉一样，不仅需要训练时的刺激，同样也需要训练后的休息。
肌肉的增长需要“超量恢复”——简单说就是：当给予肌肉超负荷训练后、并且给予肌肉足够的营养及恢复时间，肌肉会变得更强壮有力，肌肉的维度也随之增长。
所以不要再说腹肌是耐抗肌了，如果你每天都可以练腹肌，只能说明你的训练强度还不够，达不到肌肉超量恢复的条件。
一般在进行一个高强度的训练之后，身体需要大约48~72小时来重建肌肉组织。对于腹肌来说也不例外，同样应该在每48小时内仅进行一次最大训练。
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对于刚开健身的小伙伴们来说，腹部肌肉锻炼也有先后顺序。腹部包括上腹、侧腹和下腹，上腹力量最大，下腹最小，侧腹居中。
也就是说下腹最不好练，而下腹正是脂肪堆积最多的地方，也就是肚腩所在。因此，练习的顺序是下腹、侧腹，最后是上腹。
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接下来送上一组腹肌动作图解，什么动作练哪个部位一目了然！
上腹肌
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整块腹肌上半部
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腹肌中部
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腹肌下侧部
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腹肌上侧部
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下腹肌
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一个酷毙的男人怎么能没有腹肌呢？九九归一易，快快分离难，兄弟们一起燥起来吧！
你若喜欢给小鱼点个六角花的在看哦！
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