Wang Jialiang developed tortoise shell muscles! Jian Wenren: 2 conditions determine victory

According to media reports, artist Wang Jialiang once showed off his eight-pack abs and had a very pleasing body. Recently, he showed off his fitness results again. Li Jiayu "inspected" his abdominal muscles on behalf of his senior brother Hu Yuwei, and even took a ruler to measure to check whether Wang Jialiang met three conditions: first, the abdominal muscles need to be clearly defined; second, they cannot be less than six packs; third, the depth of the abdominal muscles must be at least 1 cm. As a result, Wang Jialiang successfully met the standard with a "turtle shell muscle" with a depth of 2 cm!

Wang Jialiang's figure is the envy of his fans. Can ordinary people also get a 2 cm deep cleavage? Physical therapists say that to train to this level, both "muscle hypertrophy and low body fat percentage" must be met at the same time, which is not easy for ordinary people!

Wang Jialiang's "turtle shell muscle" figure is the envy of everyone. (Photo taken from Wang Jialiang’s Facebook)

The standard body fat percentage is not the lower the better

Cathay Hospital physiotherapist Jian Wenren pointed out that the ideal body fat percentage for boys should be maintained at 20% plus or minus 3%, that is, between 17% and 23%; for girls, it should be 23% plus or minus 3%, that is, between 20% and 26%. If you want a tighter body, your body fat percentage can be slightly lower than the standard value, but it is not recommended to be lower than 15% for both men and women.

Jian Wenren said that the lower the body fat percentage, the better. The human body still needs fat to protect internal organs, fix the general position of organs, maintain normal endocrine function, etc. For example, if a girl has too little body fat, it may cause menstrual disorders and affect physiological functions.

Big muscles are pleasing to the eye, but don't forget to take into account muscle endurance

On the other hand, if you want to develop "turtle shell muscles", you also need a certain amount of muscle to achieve it. However, Jian Wenren reminded that large muscles or deep grooves between muscles do not necessarily mean strong muscle endurance. Moderate abdominal muscle training can train our core muscles and promote health, but it is also recommended that people do not blindly pursue muscle hypertrophy while ignoring muscle endurance.

Wang Jialiang works out diligently every day to have a fit body. (Photo taken from Wang Jialiang’s Facebook)

Jian Wenren compared it to a bodybuilder who has huge muscles but not necessarily greater strength and endurance than a weightlifter. If you want to have toned bodies and superhuman muscle strength, your usual training should follow the principle of "low intensity and high repetitions". For example, the resistance is only 2 or 3 kilograms, but you do 100 times at a time. This is muscle endurance training.

Only when you don't have a hernia can you train your abdominal muscles. Professional guidance, do it according to your ability.

As fitness becomes more and more popular, Jian Wenren reminds people that before exercising their abdominal muscles, they must first make sure that they do not have hernia problems. In addition, it is recommended to train under the guidance of a professional coach, and to do it within one's ability and proceed step by step to avoid excessive negative pressure in the abdomen, which may harm one's health before muscles are built.