All excess fat, whether it is fat accumulation in the waist and abdomen or thigh, should do more aerobic exercise. Aerobic exercise belongs to systemic exercise, such as brisk walking, jogging, aerobics, skipping rope, swimming, spinning bike, elliptical machine, opening and closing jump, etc. It is suggested to reduce fat effectively through aerobic exercise, three to five times a week, each time for half an hour to an hour, depending on your own tolerance.
? Subtract a small belly, followed by strength training. Because abdominal fat is mostly visceral fat, it is relatively more difficult to lose abdominal fat than to lose fat in other parts of the body. Supplemented by strength training, it is the strength training of the pointer to the waist and abdomen. These strength training include: belly rolling, flat support, supine leg lifting, leg lifting by hanging, starting from both ends, leaning over to climb the mountain, Russian turning and so on.
Abdominal strength training can be done after aerobic exercise or alone. It is recommended to do more than three exercises three or four times a week. Each exercise has four groups, and each group is exhausted or close to exhaustion.
Lose the belly, but also control the dietary calories. Controlling dietary calories is an indispensable part of reducing fat, especially waist and abdomen fat. To control dietary calories, we should stay away from high-calorie foods such as high fat and high sugar, and increase the intake ratio of high-protein foods and dietary fiber.
1. High-protein food, including beans, dried fruits, milk, eggs, fish and shrimp, poultry meat, lean meat of livestock, etc.
2. Dietary fiber foods, including cereals and products, beans, potatoes, fungi, nuts, vegetables, etc.
About the stomach Small belly, also known as small belly, refers to the fat accumulated above the abdomen and around the navel. A small belly affects the beauty of the body and also affects the health of the body. Let's take a look at how the small belly came from.
First, it is related to sedentary habits.
Second, it is related to diet. For example, eating too carefully, or having the habit of overeating.
Third, it is related to age. With the increase of age, the metabolic ability decreases, and it is more likely to have a small belly.