Six-pack abs are arguably the most desired physical feature for fitness enthusiasts. And except for the rare case, six-pack abs are visual proof of dedicated exercise and sound nutrition. But there's one addition to the classic six-pack that takes your body to the next level: A V-cut stomach — the hallmark of a lean, athletic physique.
To build it, you'll need to dedicate your nutrition and stay in a caloric deficit. Then, you'll need to exercise with compound exercises, as well as specific ab work, to add the finishing touches. With consistent hard work, a V-cut stomach can be yours.
什么是v-cut胃？
The V-cut is the product of low body fat and dense ligaments that mark the barrier of your rectus abdominis, or your six-pack, muscles. To optimize your ab development and get a V-cut stomach, you need very low body fat, often between 4 and 7 percent, and well-developed, muscular abs.
How to Lower Your Body Fat
Lowering your body fat requires a dual attack with both your diet and exercise routine. Still, the cliche that "abs are made in the kitchen" rings true. Your best bet for fat loss is eating fewer calories than you're burning. Track your calories with an app such asrayapp.
Counting calories alone isn't enough if you don't focus on healthier food choices. A focus on high-quality foods, while decreasing consumption of lower-quality foods, is an important factor in helping you consume fewer calories.
Therefore, make it your focus to eat more unrefined and minimally processed foods. Lean protein, such as fish and chicken; fruits and vegetables; and healthy fats, like raw nuts, make up most meals. The, decrease the amount of processed food you eat, including sweetened drinks, fried foods and refined snacks.
脂肪损失锻炼
抗性训练应强调复合升降机，如死升，蹲下，上拉和肺部，作为培训的基础。具有大动作的实力培训促进了身体中最大的肌肉，以释放睾酮和生长激素等睾酮和生长激素，这辅助燃烧的体脂和刺激肌肉生长。
然后根据美国体育学院，每周每周150至250分钟，对体重减轻是必要的。这相当于三个电阻训练训练45分钟，三个30分钟的有氧锻炼，例如每周骑自行车。
Read more:有氧腹肌锻炼
直接AB培训
为了最大限度地提高V-Cut胃的定义和开发，重要的是训练ABS。更强，更肌肉的腹肌产生深度腹部肌肉两半之间的更深层次，即使您的体脂肪较高，帮助您的ABS仍然可见。
Perform one rollout variation and the hanging leg raise twice per week during your training to build dense, separated abdominal V-lines.
稳定性球卷口
HOW TO DO IT:Begin by kneeling with your elbows resting on a stability ball. Brace your abs as if you were doing a plank; then slowly extend your arms in front of your torso.
推出缓慢,直到你感觉的延伸abs, pause for one second and then roll the ball back in. Do two sets of 10 reps on the stability ball rollout. Once stability ball rollouts become easy, move on to the next exercise.
2. AB轮卷口
Ab wheel rollouts are an absolute killer for ab development. Plus, they force you to resist the arching of your lower back while also training your lats, shoulders and triceps.
HOW TO DO IT:跪下，用手臂握住轮子的手柄，锁在肩膀下面。支撑你的腹肌，尽可能地推出;然后回滚而不会使臀部移位或拱起你的下背部。
Start small on the ab wheel with two or three sets of six to eight reps. As you improve, add two or three reps per week up to 15 reps. Then add a third set.
悬挂腿抬起
The hanging leg raise is an excellent exercise for targeting the lower portion of your rectus abdominis. Unlike crunches, which focus on stimulating the upper abdominals, leg raises force the hips and lower portion of the abdominals to flex and tilt the pelvis.
HOW TO DO IT:With a double-overhand grip, hang from a pullup bar with your elbows slightly bent and shoulders retracted. Bring your legs up past 90 degrees, rolling your hips and forming an "L" shape with your body.
暂停在顶部一秒钟;然后缓慢降低你的腿部控制到完全悬挂位置。如果你用悬挂腿举重，请首先让膝盖弯曲所有代表，在你变得更强壮的时候慢慢矫正你的腿。执行三组10到15次悬挂腿抬起。
Read more:减肥力量训练