1, do more aerobic exercise
Reduce fat and reduce the whole body. The reduction of fat is systemic. However, abdominal muscle training stimulates the abdominal muscles. In the case of high body fat rate, doing so often will only make the stomach bigger and bigger. Proper aerobic exercise can effectively burn fat, which has a good effect on apple-shaped body. After the abdominal fat is reduced, in the later stage of appropriate abdominal exercise, you can reduce the abdominal volume through exercises such as flat support and sit-ups.
2, pay attention to diet
Low gastrointestinal digestive function and constipation are the main causes of apple obesity, so we should pay attention to improving digestive function when losing weight. Eating fresh fruits and vegetables can promote digestion. Fresh fruits and vegetables are rich in dietary fiber, which can promote gastrointestinal peristalsis and clean up intestinal toxins, and have obvious effects on abdominal obesity. In addition, fried food should be avoided.
Step 3 avoid sitting for a long time
Sedentary and improper sitting posture are one of the main reasons leading to apple-shaped figure. Sitting for a long time will lead to the accumulation of abdominal fat, which will also put pressure on abdominal organs. Therefore, avoiding sedentary can reduce the accumulation of abdominal fat.
4, liposuction surgery
If you can't achieve a good weight loss effect through exercise or diet control, you can also choose liposuction surgery, which can extract excess fat from the body and achieve the goal of losing weight quickly.
How to keep an apple-shaped figure?
1, jogging
Jogging is no stranger to us. This is a very popular sport. We generally regard jogging as a golden exercise to reduce fat. In fact, jogging is very helpful to improve your figure, especially for people with high body fat rate. Warm up before jogging, and then control the running time within 30 minutes to 50 minutes, so as to burn fat better and make your body slimmer. Fat loss is a comprehensive training, and it can't be reduced only for a certain part of the body. It is healthier and more efficient for us to lose fat all over the body.
Step 2 swim
If you are tired of jogging, you can also go swimming. Diversified forms of exercise are very beneficial for us to lose fat. During swimming, our limbs will be more coordinated and we can burn fat quickly.
Step 3 climb the mountain
Mountain climbing is also a good way to exercise. We can use our holidays to climb mountains. Don't underestimate the sport of mountaineering. In the process of mountain climbing, you can not only cultivate your own sentiment and make yourself more cheerful, but also burn fat unconsciously and make yourself slim down. Therefore, if you have such conditions near your home, you might as well go hiking often.
4. Turn jumps on and off
First of all, let our legs be shoulder-width apart naturally, and if possible, they can be wider than shoulders. Then, open your arms, jump and raise your hands. Then when you land, close your feet and high-five. Pay attention to the coordination of limbs when doing this action. Palm and foot open and close at the same time. In addition, find the center of gravity. If the center of gravity is unstable, it is likely to fall. You need to adjust your breathing. Inhale when you jump and exhale when you fall.
5. Yoga
Yoga is a static exercise. Yoga is a very gentle sport. If you can't run or are afraid that running will cause muscular calf, you can try yoga. Yoga originated in India, which is a kind of fitness exercise that can adjust the flexibility of the body and regulate the sub-health of the body. While doing yoga, it can not only make the body soft, but also achieve the effect of reducing fat and shaping.