Hello, friends! ★ You can try the following methods ★★★★ Many office workers are prone to accumulate fat in their abdomen due to sitting in the office for a long time and lack of exercise. Abdominal fat belongs to deep fat and needs all kinds of cooperation to solve it effectively. ★ Change your eating habits. ★ Don't sit down or sleep on your stomach immediately after eating. It's best to stand all the time. You can choose to take a walk or organize something. In addition to reducing fat accumulation, it can also help digestion. Because within 30 minutes after a meal, if you are still, it is most likely to form abdominal fat. ★ Cooperate with sports. ★ Shake the hula hoop or do sit-ups and stretching exercises at any time, which can gradually eliminate abdominal fat, make abdominal muscles stronger and make it more difficult to accumulate fat. ★ 1, sit upright. Women who expect to work in the office for a long time on weekdays should definitely sit up straight. For example, don't stoop, and don't put your feet around handsomely, because the correct sitting posture not only makes your posture better, but also keeps your abdomen and buttocks tense, so that the hip lines are not easy to deform and the leg curves are corrected. ★2, don't bear it because it is easy to make your stomach flatulence, and getting used to it will make the rectal mucosa dull, and even form inertia constipation and poor defecation, then the lower abdomen will naturally grow sturdily! In addition, you can try to drink a cold drink or eat more fruits and vegetables when you get up in the morning, which can achieve gastrointestinal peristalsis and promote defecation. ★3. The method of using abdominal breathing is actually very simple; When we inhale, our abdomen will rise, and when we exhale, our abdomen will contract. Although I may not be used to it at first, getting used to it will help stimulate gastrointestinal peristalsis and promote the discharge of waste in the body. On the other hand, it will also make the air flow smoothly and increase the vital capacity. ★4. When walking and standing, remember to forcibly contract the abdomen and cooperate with abdominal breathing. You may feel very tired a day or two ago, but after a long time, you can see that your abdominal muscles are tight and easy to lose weight. ★5. Exercise regularly. In addition to reminding yourself to shrink your abdomen, do anal exercises and often take the stairs, so that fat can no longer sag under the action of gravity; In addition, women who often sit in the office can use the office chair to keep their upper body straight, their pelvis tilted backwards, sit on their hips, and then slowly pull their hips up until they are tight, and then return to their original state. If you are not used to it at first, it will help stimulate gastrointestinal peristalsis and promote the discharge of waste in the body. On the other hand, they can also make air flow smoothly and increase vital capacity. ★ Fight back against waist fat ★★★★ Myth 1: Sit-ups are the best way to exercise abdominal muscles. Reality: Shoulder pain and back pain, the stomach is still the same. Sit-ups, which have always been regarded as a magic weapon to obtain a flat and firm abdomen, have not been included in the "most effective abdominal fitness methods" of authoritative American fitness institutions. There is a simple reason. When we sit-ups, the movements are often not in place. Usually our backs and shoulders are full of strength, but our abdomen has not been really exercised. After comprehensive evaluation of the effect of 13 abdominal fitness method, experts found the first three most effective methods, namely: riding machine (bicycle fitness device) training; Captain's chair (a bench with a 30-degree angle to the ground, you can lie on it and lift your legs for a few seconds to strengthen your abdominal muscles) training; Fitness ball training. Improved version of sit-ups: Fitness instructors believe that in order to make sit-ups play a better role, we can try to make the following changes-only do 10 sit-ups per minute, and keep the upper body at a 45-degree angle with the ground for 5 seconds, which is much better than doing 60 times per minute. ★ Myth 2: Do abdominal exercises every day to develop strong abdominal muscles. Reality: You will always meet the fat man's counterattack. The formation process of abdominal muscles is exactly the same as other parts of the body, and it takes some time to shape. Because after a lot of training, the cellular morphology of muscle tissue has changed, but it has not been fully formed, and it usually takes 48 hours to complete the task of muscle "reconstruction". Daily abdominal exercise can certainly promote the burning of fat, but it does not leave time for the formation of abdominal muscles. Once the exercise is relaxed, the fat will immediately launch a "counterattack" and everything will be in vain. Correct practice frequency: 1 3 times a week. ★ Misunderstanding 3: High-density exercise will definitely double the effect. Reality: breathless and out of position. Do an action 100 times, can you get the effect of 1 times more than doing it 50 times? Fitness is not a simple accumulation of quantity, but should pay attention to qualitative changes. Take the "captain's chair" equipment training as an example. Many people will do dozens of them in a row until they are sweating and panting. According to the senior fitness coach, abdominal muscle training's key is to get his movements in place and need a proper pause. It is best to use 15 as 1 group, and do 2 ~ 3 groups at a time. Ways to strengthen the effect: Make more changes during exercise, such as tying a small sandbag on your leg, and the effect will be different. ★ Misunderstanding 4: Strong abdomen = shrinking waist Reality: thin waist, fat abdomen. Many people confuse abdominal exercises with waist-reducing exercises, thinking that an action can both slim the waist and beautify the abdomen, but it is often thin the waist and fat the abdomen. This is because it is much easier to lose the fat accumulated in the waist than to shape the muscles in the abdomen. Only by cooperating with diet, reducing the intake of high-calorie food, and insisting on corresponding training, can the "small waist" be seen again. The waist is thin, and the abdomen without special training is more "prominent". Don't expect a certain exercise to complete the dual task of strengthening the abdomen and waist at the same time. There is no shortcut on the road to losing weight. ★ I hope I can help my friends! I wish my friend success in losing weight immediately! ★ The most effective way to slim your waist and abdomen is to have a good friend! If you want to lose fat around your waist and abdomen, doing aerobic exercise can't completely achieve your goal. You need a low-fat diet to fully achieve your goal! ★ The most effective way to thin waist and abdomen is to practice waist movements. This action is a bit difficult. Lie on your side on the floor with one arm bent, your elbow supporting your body, and your forearm moving forward. Keep your body straight, then bend down hard, let the whole lower body touch the ground, and then pull up. Repeat this action for 2 groups, 20 times in each group. Action 2: Stand with your feet wider than your shoulders and your arms open horizontally. Then twist your waist down, touch your left foot with your right hand, stand up straight, and change your left hand movements. This action is repeated in 3 groups, each group 10 times. Action 3: Stand with your feet apart. Hold a fitness stick in both hands and put it on your shoulders (if there is no fitness stick, you can cross your hands flat on your chest) to keep your back straight. Then stretch the waist to both sides, slowly, pay attention to the range, and don't pull it. Repeat this action for 3 groups, 20 times in each group. The exercise method of upper abdomen is to lie flat on the ground and put your hands on your hips. Lift your legs up and make a 90-degree angle with your upper body. Move your hips up with the strength of your abdomen, and then fall back. This action is repeated in 2 groups, each group 10- 15 times. The preparation posture of Action 2 is the same as Action 1. The legs make a 90-degree angle with the upper body. Then lift the upper body with the strength of the abdomen, touch the ankle as much as possible, stay for 1-3 seconds, and the upper body falls. Repeat this action for 2 groups, each group 10- 15 times. Action 3 This is a static action, but it is quite difficult. Land on all fours, face the ground, support your body with elbows and toes, and keep your body straight. Hold this position for 20 seconds or as long as possible. The exercise of the lower abdomen is mainly aimed at the so-called "lower abdomen", usually the part where the belt is tied. This is very important. Action 1 is not an ordinary sit-up. Why do you say "unusual"? In physical education class's sit-ups, his arm usually touches his knee. But this kind of exercise is not effective. In the next action, we just focus on the abdomen, lift the upper body with the strength of the abdomen, make an angle of 30-60 degrees with the ground, stay at this angle for 5 seconds, and then fall. Repeat this action for 3 groups, each group 15 times. Action 2: Sit-ups at an upward angle. Lie flat on the floor and lift your legs at an angle of about 60 degrees. Put your hands behind your head, lift your upper body, touch your right knee with your left elbow, and then change your right hand. Repeat the two groups, 25-30 times each. Action 3 In order to make your waist more stylish, let's add an action. _ Stand with your feet slightly apart, put your right hand on your waist, and lift the dumbbell (2-3kg) with your left hand, naturally drooping. Then bend your body to the left, droop your left hand as much as possible, and then straighten your body. Repeat this action for 2 groups, 20 times in each group. Do it on both sides in turn. ★ I hope I can help my friends! I wish my friends success in reducing fat immediately! ★