PT Volkan Dincer

The Best Adonis Muscle-Building Moves

Would you like your abdominal muscles to be prominent and segmented? Just like Tyler Durden's abs from Fight Club! If your answer is yes, continue reading this comprehensive adonis muscle guide prepared for you by Fitness Magazine. In the adonis muscle guide we have prepared for you; What is the adonis muscle, how to do it, what are the best adonis muscle development movements step by step and in detail.

what is adonis muscle
Fight Club – Adonis Muscle as Tyler Durden

What is Adonis Muscle? Where Is It Located?

It is the muscle structure that both men and women want the most and shows the abdominal muscles that are usually 'V' shaped. It is located in the lower abdomen, which consists of the rectus abdominis muscles and the oblique muscles. It separates your leg muscles and abdominal muscles and gives you a V-shaped appearance towards your groin.

Adonis Muscle Structure
Adonis Muscle Structure

How Is Adonis Muscle Made?

If you want to develop the Adonis muscle, you should concentrate on abdominal muscle exercises for the core area. Of course, it is very important that your body fat ratio is low at this point. First of all, let's list what you need to pay attention to before making adonis muscle:

  1. Body Fat Ratio: In order for your Adonis muscles to be visible, the total body fat ratio should be less than 15% for women and a maximum of 10-12% for men. As this ratio decreases, your adonis muscles become more prominent. Also, your body mass index result should be in the lean-to-normal weight range. (You can also use your own body mass index. you can calculate.)
  2. A Strict Diet: If you want your adonis muscles to be visible, you should meet a stable and healthy diet. You need to determine your daily protein, carbohydrate and fat macronutrient needs to reduce and maintain your fat ratio in the first item. (According to your age, height and weight) For this, you can use the daily macronutrient calculation tool. you can use. We also recommend that you stay away from sugary and packaged foods, cigarettes and alcohol during the diet period.
  3. Exercise and Cardio: You should not neglect your cardio with the right abdominal exercises and adonis movements. As Fitness Magazine, medium speed – steady heart rate runs in the morning on an empty stomach for fast fat burning, and also for short-term cardio after sports. HIIT cardioWe recommend you.
  4. Correct Use of Supplements: The use of supplements for bodybuilding can save you time. However, choosing the right supplements is very important. For this, we can recommend the best fat burning supplements that will increase muscle gain and burn fat. For other supplements supplement You can visit our category. However, consult your doctor before using the supplement.

Well, you have done these items to the letter and if your adonis muscle is still not visible, it's time to strengthen your core and abdominal muscles. Now we tell you what the best adonis muscle movements are in detail and supported by visuals.

Best Adonis Muscle Exercises

Adonis muscle movements, core regionIt not only strengthens your stomach, but also provides a more fit appearance by separating your abdominal and leg muscles. Now we share the best adonis muscle movements we have chosen for you below.

1. Side Crunch Move

It helps to define the adonis muscles by actively working the abdominal muscles. Push your body forward by squeezing your abs until your elbows come close to your kneecaps in the opposite position. Be careful not to bend your waist and back. Remember that your right elbow should touch your left knee.

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Side Crunch for Adonis Muscle

2. Leg Raise Movement

Keep your torso still while doing the leg raise, which is a leg raise. If you hold the end of an inclined sit-up bench, you will feel that your lower abdominal muscles work better.

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Leg Raise Move for Adonis

3. Dumbbell Wood Chop Move

This exercise with a cable or dumbbell works the oblique muscles very well. If you want to do it at home, you can try it with a resistance band.

youtube video
Dumbbell Wood Chop – Adonis Muscle Movement

4. Knee Tuck Move

The Knee Tuck is an exercise that targets the lower abs. We recommend that you do the movement on a flat surface. While doing the movement, you need to tighten your abdominal muscles by pulling your knees towards your chest.

youtube video
Knee Tuck Movement for Adonis muscles

We told you step by step the best moves for adonis muscles and what you need to do. Now it's time for the application. To muscular days full of health and sports! 🙂

photo of author
Volkan Dinçer, a graduate of Marmara University BESYO, was born in 1992. Volkan, who started sports at a young age, worked as a PT in various fitness centers after graduation and currently continues to work as a personal fitness trainer in a gym.

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