With the improvement of living conditions, we have too many choices in diet, and one of the following problems is the increase of obesity. In addition, because of work, I often sit for a whole day, but in my spare time, having modern information tools such as mobile phones and computers brings too many temptations, which leads to even some time being replaced by time to brush the screen, not to mention regular exercise, and even the activities I can do are reduced. Over time, waist and abdomen fat was formed, and by the time I realized it, it had accumulated to a certain extent.
Therefore, if you are obese as a whole, you should first lose weight as a whole, and in the process of losing weight, you should cooperate with targeted waist and abdomen training. If you only use diet and aerobic exercise, even if you lose weight successfully, you will have the problem of loose waist and abdomen, especially if you lose weight too fast. If the weight is normal, then it is necessary to carry out targeted training on the waist and abdomen to make the waist and abdomen firm and tight.
Therefore, in either case, it is necessary to train the waist and abdomen in a targeted manner. You can refer to the following operations:
Action 1: 90-degree belly roll
Action 2: Support hip rotation
Action 3: V-shaped support rotates
Action 4: Turn your hips with your side support.
Action 5: Bend your knees and abdomen.
Action 6: Start at both ends.
Action 7: Scissors feet
If there is fat around the waist, first of all, it means that there is more fat in the body and it is necessary to reduce the fat content in the body. The simple and effective method is that energy intake is proportional to energy consumption, and energy intake is arranged reasonably. For example, the staple food should be corn, potatoes and sweet potatoes, rather than simple pasta and rice. You should not eat too much sweets such as cakes, sweets and instant noodles, and you should not drink too much. If you eat these foods regularly, it is very easy to cause waist fat accumulation.
Excess fat will not only affect appearance, but also affect health. Obesity usually damages the health of the heart and blood vessels, such as heart failure and heart disease. Fat will slowly accumulate on the blood vessel wall, thickening the blood vessel wall, affecting blood circulation and producing hypertension symptoms. After a long time, it will become atherosclerosis, which is extremely harmful to the body!
Sweet potato, corn and other complex carbohydrates are rich in dietary fiber, which not only can not cause fat accumulation when absorbed slowly, but also has a strong sense of fullness, which can clean the stomach and help metabolize excess fat. If you eat properly and cooperate with scientific exercise, you can get twice the result with half the effort. Step-by-step exercise can continuously improve basal metabolism, thus accelerating human metabolism and better helping to reduce waist fat!
Less oil, less salt and high protein, eat more fruits and vegetables!
You can choose aerobic exercise such as swimming, running, cycling and mountain climbing. If you like strength training, you can go to the gym or do self-weight strength training. Common squats, hard pulls, bench presses, etc. The advantage is that it can not only reduce sebum, but also make your body more concave and convex! It is best to do aerobic for more than 40 minutes, and the effect is the best.
I hope I can help you!
How is waist fat produced? What's the bad effect? Waist refers to the middle part of the body, which is the easiest part to accumulate fat and the easiest part to deceive others.
After all, fashion wear has a unique and immediate effect on covering up the small shortcomings of the body.
How is waist fat produced?
1, sedentary, improper diet
As a connecting link in the body, the waist bears the stability of the upper body, and sedentary is easy to cause poor blood circulation of the lower limbs, and the blood circulation as the key intermediate node of blood circulation of the lower limbs and upper limbs is bound to be poor.
Poor blood circulation leads to accumulation of toxins and garbage, and waist fat rubbing up.
2. Bad sitting posture
In daily life, work and rest, it is difficult to keep the waist upright, because Hui feels tired, so the muscles will naturally relax and start to bend over, transferring the pressure to the spine that makes the body feel relatively relaxed.
How to prevent waist fat in daily life? In view of the causes of waist fat, the following countermeasures can alleviate the production of waist fat to some extent:
1, control diet
Diet plays a vital role in controlling weight, shaping and softening.
Assuming the same amount of exercise and living habits:
People who often mix fried chicken with beer and barbecue can hardly have a perfect figure. After all, this kind of food is high in calories and low in nutritional value.
And people with good eating habits, relatively speaking, will have a much better figure.
Step 2 Exercise properly and relax
For sedentary people, there is only one way: set an alarm clock, stand up and walk every once in a while, which can be to go out to pour a glass of water, go out to the toilet, or even stand up for a while.
3. Good living habits
Remind yourself to keep your back straight in your daily life and consciously remind yourself. Over time, you will get used to having your stomach closed and your back straight.
4, moderate exercise
For people who already have fat around their waist and keep fit, with the above measures, they can keep their physical condition in a more perfect state than their peers, but it is far from enough to have a small waist, and they need to keep proper exercise.
What good yoga poses can reduce waist fat? 1, flat plate (flat plate, side plate, elbow plate, elbow side plate)
2. Cat type (cat type, mobile cat type, tiger type)
When I practiced by myself, five or six groups practiced dynamically, and I felt particularly tired in my abdomen and my body was hot.
3. Wild style
4. cobra pose
5, roll abdomen (roll abdomen, supine scissors legs, etc. )
6. Matt Sinde lassana
There are many other exercises about the waist, so I won't explain them one by one. I wish everyone an A4 waist.
The fat on both sides of the waist and abdomen is caused by eating more and moving less, or sitting in a sitting position for a long time, hunching over and so on. A person who exercises for a long time will not accumulate a lot of fat in his waist and abdomen. If you want to reduce the fat around your waist and abdomen, the healthiest and most effective way is a healthy diet and effective exercise.
First of all, walk and sit in the right posture, don't hunch over, keep your body tight, hold your head up and hold your chest, and swing your arms, which can drive your hips to move; Also be careful not to sit or lie down immediately after eating every day. It is best to stand or walk slowly for half an hour before sitting or lying down.
Secondly, in order to lose the fat on both sides of the waist, it is necessary to reduce the body fat content and improve the quality of the waist and abdomen muscles. Jogging, skipping and swimming are very effective in aerobic exercise to reduce body fat content. However, when simple aerobic exercise cannot reduce the fat on both sides of the waist, it is necessary to increase the anaerobic training of the waist and abdomen muscles. The following exercises are aimed at the waist, abdomen and fat on both sides. Each group does 15 to 20 exercises, four groups at a time, and insists on anaerobic training for 40 to 60 minutes every day.
In addition, the waist and abdomen are easy to accumulate fat, because the waist and abdomen are the digestive place of the stomach and the location of the internal organs. When eating too much calories and visceral fat, it will be reflected in the waist and abdomen. Therefore, although many thin people are not fat in limbs, they also have small stomachs.
So how to control it? 1, reduce oil intake and choose high fiber food. High fat intake is easy to get fat. Food absorbs a lot of fat during frying. It is best not to eat these foods. Choosing foods with high fiber content, such as broccoli, radish, tomatoes, oranges, sweet potatoes, oats, etc., will help to reduce fat. 2, eat less sugar, mainly high-carbon water food. Sweets make you fat. Don't eat high-carbon milk tea and chocolate whirlwind, which will raise blood sugar. Usually, you can refuse all kinds of sweets, staple food, rice, steamed bread and noodles in moderation. You can only eat small bowls for dinner and coarse grains or potatoes for lunch. We must scientifically match the diet, keep the daily or meat balance, combine rapid weight loss with long-term maintenance, and develop healthy living habits. 3. Chew slowly when you are bored. Eating too fast will cause flatulence. When eating, be quiet and slow for at least 20 minutes. Don't talk when chewing, which can reduce gas entering the body and effectively reduce abdominal fat.
Therefore, if you want to quickly reduce waist and abdomen fat, you may wish to try these methods. Please stick to it, and you will see the effect in about three months.
Ran Ran teaches you sports rehabilitation, and you must do the following:
(A) reduce the body fat content
When your body fat content decreases, the fat on your waist naturally decreases. You can choose aerobic exercise such as jogging or skipping rope to reduce the body fat content. Exercise at least 3-4 times a week for more than 35 minutes each time, and the effect of insisting on exercise is more obvious.
(B) improve the quality of waist and abdominal muscles
You can do more exercises in the waist and abdomen, so that you can exercise the muscles here and increase the muscle content. It is recommended to do it at least 4-5 times a week.
1. Sit on your knees and roll your abdomen about 20 times each time.
2. Sit back and turn left and right about 20 times each time.
3. Bend your knees alternately and roll your abdomen for about 20 times each time.
4. Back support alternately lifts legs straight, about 20 times each time.
It's a little difficult, but think about it. There is no fat on both sides of the waist, and you can wear any kind of clothes that close your waist. Rather, everything looks fine. Do you think it is worth it?
Ran Ran sports rehabilitation, let 10000000 people exercise healthily!
The increase of fat is systemic, and there is not only one place to hoard fat alone. If you feel more meat on your stomach, there will be more fat accumulation in other places, such as limbs, internal organs, face and chest. To put it bluntly, we eat more than we consume. If you want to change, you should eat it medium rare and medium rare. You should control your diet and measure your body fat rate. You should do 4 to 5 hours of aerobic or strength exercise every week. Your belly is a place that is easy to show when your body fat is high. You should be scientific and balanced in reducing fat.
Generally, it is caused by sedentary inactivity. It is best to sit for 20 minutes, then get up and move to the bathroom or drink water. Sticking to waist exercise every day can help you lose weight.
Formation: sedentary, no exercise, accumulated over a long period.
Method: Exercise.
Personal situation: sedentary, no exercise, then inspirational weight loss, then sedentary, no exercise. Cycle after cycle, the heart is moving, but the body is not moving. Haha (? ω? )hiahiahia
How is the fat on both sides of the waist formed? Of course, they are all lazy! On the one hand, due to excessive intake of calories, it cannot be metabolized into fat in time. A large amount of fat accumulates in the waist and abdomen, which will make the waist and abdomen fat grow and thicken day by day in the long run;
On the other hand, due to long-term sedentary and lack of exercise, the transverse abdominis muscle lacks the strength to support the fat in the waist and abdomen, and the fat around the waist will appear slack and pile up layer by layer.
There is fat on both sides of the waist, which is more common in girls. This is because compared with men, the body structure of girls is to keep the uterus warm, and it is easier to accumulate fat in the waist and abdomen. The more fat you accumulate around your waist, even if you don't look fat, the flabby transverse abdominis muscles will make your waistline bigger and bigger!
So how to lose the fat on both sides of the waist? Many people will think that belly rolling is for thin belly, but few people will notice insufficient waist exercise and fat accumulation. Once there is too much fat on both sides of the waist, the blood circulation in the abdomen will be hindered, which is prone to symptoms of palace cold.
Transverse abdominis is the deepest muscle in the abdomen. It is like a girdle, which passes through both sides of the waist to the navel and tightly wraps around the deepest part of our waist and abdomen, helping us to tighten and slim the waist and make it retract. Therefore, if you want to lose fat on both sides of the waist, you must do more exercise, especially to strengthen the exercise of transverse abdominal muscles.
Let's share a set of waist and abdomen training movements of transverse abdominis muscle, from activation to core training, to eliminate waist fat, which also helps to eliminate fat accumulated in thighs, shut up, spread your legs and get rid of fat together.
(1) Activating transverse abdominal muscles: Cats and cows breathe.
Enter the cat-and-cow pose, hold your head up and chest out when inhaling, and let your pelvis lean forward;
When exhaling, bow your head and bow your back, turn your pelvis back and tuck in your abdomen;
Similarly, extend the expiration time as much as possible and repeat the exercise 10-20 times.
Feel the abdominal fever and contraction, and the transverse abdominis muscle is activated.
(2) Dynamic training
Action 1:
Lie on your back, put your hands behind your head, lift your legs off the ground and bend your knees;
Pull the left knee forward, close to the chest; Push the right leg backward; Twist your shoulders so that your right arm touches your left knee;
Then move your left leg and bend your knees with your right leg close to your chest. The left arm touches the right knee;
Repeat 15 times on each side, and pause repeating 15 times.
Action 2:
Lie flat, lift your legs, bend your knees, keep your thighs at 90 degrees to the ground, and keep your calves parallel to the ground;
Raise your hand, lift your upper body to the ground, keep your right leg still, and point your left foot to the ground;
Repeat 15 times, pause, and repeat 15 times on the other side.
Action 3:
Lie on your back with your arms above your head;
Lift the leg until the calf is parallel to the ground;
Push the right leg straight, and at the same time straighten the right arm forward and down;
The left leg is bent back and the left arm is straight back down;
Repeat on the other side;
Repeat 2-3 groups, each group 15 times.
Action 4:
Kneel down to shoulder width, with the calf and instep as close to the ground as possible, and the thigh and calf are at right angles;
Bend forward, with palms on the ground, fingertips forward, arms perpendicular to the ground, and spine parallel to the ground;
Inhale and sink the spine; Lift your legs and stretch your back; Look up, look obliquely above, lift your chin and stretch your neck;
Exhale, retract your legs, keep your knees close to your head, and lift your spine to arch it; At the same time, lower your head, retract your jaw, and keep your knees as close to the jaw as possible;
Complete 5- 10 group with breathing.
Action 5:
Lie on your back with your knees slightly bent, hold the medicine ball with both hands and sit up with the help of your abdomen;
Think of it as a person's sit-up, repeat 15 times, pause, repeat 15 times.