1. Exercise to reduce fat
Body fat percentage is the proportion of body fat weight in the whole weight of human body, also called body fat percentage, which reflects the amount of body fat. The lower the body fat rate, the more obvious the muscle lines will be. 8%~ 10% is the competitive state reached by very few female athletes; When it reaches 1 1%~ 13%, the dorsal muscle is exposed and the division of the external abdominal oblique muscle is more obvious. 14%~ 16% dorsal muscles are exposed and abdominal muscles are more divided.
Pay attention to breathing
For sedentary office workers and young mothers, abdominal fat is the killer of perfect figure. So how to take away excess fat by sitting and breathing? First, adjust the sitting posture. When inhaling, the abdomen expands, and when exhaling, the abdomen tightens. Can help stimulate gastrointestinal peristalsis, promote the excretion of waste in the body, and smooth airflow. Remember to use abdominal breathing when walking and standing. As long as you persist for a period of time, not only will your abdomen become flat, but even the posture of walking with your head held high will become charming.
Step 3 run for half an hour every day
Spend 30-50 minutes jogging every day. Jogging is an aerobic exercise. After jogging for 30 minutes, the fat in our body will start to burn. By sweating, we can know that fat is burning by fire. Sweating can also discharge waste from our bodies, which is beneficial to physical and mental health.
Strengthen the trunk
Stand up straight, put your hands up to your face, bend back, and stop at the limit position of your body. 10 second; Slowly recover your body, lean forward and abdomen, straighten your hands, look at your fingers and stretch your back as much as possible; (Note: Inhale pull-ups, exhale forward, series connection can stretch abdominal muscles and strengthen back muscles. )
Sit down and twist.
Find a suitable chair to sit up straight, keep your back straight, start with your bare hands (you can carry loads later), and turn around quickly in a controlled way. Keep your abdominal muscles and back muscles strong for one minute, pay attention to the balance between left and right, and don't turn loose for the sake of speed.
pay attention to the diet
Don't overeat, eat less and exercise more, and eat something high in protein. Or you can eat protein powder directly. Ming Xi, the supermodel in Victoria's Secret, usually has a simple diet. She drinks milk and eats high-protein foods such as eggs and chicken white meat. For the beautiful vest line, we should also pay more attention to diet!
7. The correct way to walk
A famous personal trainer told students in Tsinghua University that as long as you walk correctly, you can walk out of the vest line! He said that many people walk on their legs, which is wrong. If you resume walking on your abdomen, you can get out of the vest line!