How to train abdominal and psoas muscles: Hot topics on the Internet and scientific training guide
Recently, abdominal and lumbar muscle training has become a hot topic in the fitness circle, especially on social media. The number of discussions on hashtags such as # vest线challenge# and #corestrength has surged by 35% in the past 10 days. This article will combine hotspot data from the entire Internet to provide you with a systematic abdominal and lumbar muscle training program.
1. Analysis of abdominal and lumbar muscle training popularity across the entire network (last 10 days)
| Platform | Related topics | amount of discussion | growth rate |
|---|---|---|---|
| Douyin | #30DayAbsChallenge | 120 million times | 18% |
| #waistabdominalshaping | 86 million | 25% | |
| Station B | Core Training Tutorial | 3.2 million | 42% |
2. Anatomical structure of abdominal and psoas muscles
| Muscle name | Function | Training focus |
|---|---|---|
| rectus abdominis | trunk flexion | Abdominal crunches |
| oblique muscles | torso rotation | Russian twist |
| transversus abdominis | core stable | Plank |
3. Scientific training plan (combined with popular training video data)
1. Elementary training plan (suitable for novices)
| action | Number of groups | times | heat index |
|---|---|---|---|
| Lying on your back | 3 groups | 15 times | ★★★★☆ |
| Plank | 3 groups | 30 seconds | ★★★★★ |
2. Advanced training program (most popular)
| action | Number of groups | times | Equipment requirements |
|---|---|---|---|
| hanging leg raise | 4 groups | 10 times | horizontal bar |
| Medicine Ball Russian Twist | 3 groups | 20 times/side | medicine ball |
4. Dietary suggestions (combined with hot search keywords)
Data shows that the search volume for "abs diet" increased by 40%. Key elements include:
| Nutrients | Recommended food | daily intake |
|---|---|---|
| protein | Chicken breast, protein powder | 1.6-2.2g/kg body weight |
| healthy fats | avocado, nuts | 20-30% of total calories |
5. Common misunderstandings (based on discussions among fitness bloggers)
1.Overtraining:Data shows that 63% of trainers have the wrong habit of training abdominal muscles every day, and the muscles need a 48-hour recovery period
2.Ignore compound actions:Movements such as deadlifts and squats activate the core 300% more than isolation movements
6. Intelligent training trends
The latest fitness APP data shows that the user retention rate of AI-guided abdominal muscle training programs is 65% higher than that of traditional programs. It is recommended to try:
| Technological means | Function | Usage increase |
|---|---|---|
| Electromyography | Muscle activation analysis | 180% |
| 3D motion capture | posture correction | 210% |
Through systematic training + scientific diet + reasonable recovery, combined with the latest training technology, everyone can create an ideal abdominal and waist line. It is recommended to train 3-4 times a week and you will see obvious results after 6-8 weeks.
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