I am a typical food lover. But with the growth of age, I found that my abdominal obesity problem became more and more serious, which made me feel a little depressed and embarrassed. My girlfriend is also disgusted and has been urging me to exercise, so I decided to start exercising to make myself healthier.
I began to look for some knowledge about how to reduce abdominal fat, and learned that belly rolling is a very effective exercise, which can help strengthen abdominal muscles and reduce abdominal fat. However, when I started to roll my stomach, I felt very painful, because I was really tired, and I wanted to give up soon. Fortunately, my girlfriend has been encouraging me to practice with me. I kept doing belly rolls several times and gradually got used to this sport.
I began to do belly roll exercises every day, gradually increasing the number and weight. A month later, I began to notice that my abdominal muscles became stronger and my stomach became smaller. I feel that I have made great progress, which inspires me to work harder. On the basis of belly rolling, I began to explore other exercises to exercise abdominal muscles, such as sit-ups and plate support. These exercises are very useful and can help me develop my abdominal muscles faster. While exercising, I also began to eat healthy food, control my diet and cooperate with exercise, so that I developed my abdominal muscles in just three months.
I'd like to share with you the methods I've been training to reduce my abdomen, as well as the dietary precautions in the process of reducing my abdomen. Let's have a look.
First of all, the long arm is rolled up.
In daily training, it is recommended that you practice this movement with weight, choose medium intensity and high intensity, and control the number of times in each group at about 20 times. Just like training muscles in other parts of the body, abdominal muscles need to increase their load and strength step by step to get the most efficient stimulation and strengthening; Don't just self-respect training, just increase the number!
During the movement, always keep your arms outstretched, facing the ceiling and holding the weight plate. The abdominal muscles contract hard, lift the scapula, deviate from the ground one by one, and finally downward in a controlled way. After completing 10-20 actions with weight, and then without any pause, 1 this group completed 20 actions with self-weight! Just finished five groups!
Second, the abdominal chakra
For beginners, this action is still quite difficult. At the beginning of training, don't blindly pursue the range, so as not to cause the wrong posture of the lower back arch, which will not only weaken the stress on the abdominal muscles, but also damage the lumbar spine!
Before the action begins, make sure that the arm is fixed and stretched, and the abdominal wheel is under the chest. During the exercise, always keep the spine neutral and extrapolate to the maximum extent within your own ability. With the continuous improvement of strength, and then gradually increase the amplitude, the ultimate goal is, of course, to fully extrapolate the abdomen, and it is the turn of the body and the ground to be almost flush!
Third, straight legs roll belly.
You can also choose self-weight or weight-bearing exercises according to your own level. During the movement, always keep your legs vertically upward, and your hands can be crossed on your chest or fixed on both sides of your head. When carrying weight, you can also choose to lift dumbbells on your chest or behind your head.
Pay attention to the moderate rhythm and rich control of abdomen, and really emphasize and feel the contractility of abdominal muscles!
Dietary precautions
1, adhere to the four little fat reduction and shaping.
Less people, less absorption, less synthesis and less hoarding. For example, eat more soy milk and deep-sea fish in your diet. And use some white meat such as chicken and fish instead of red meat with high fat content. Eat more staple foods with high content of vitamins, minerals and dietary fiber, such as beans and potatoes.
2. Drink eight glasses of water every day.
Water accounts for 60%~70% of human body weight, and plays an important role in forming whole body tissues, regulating body temperature, promoting metabolism of various systems of the body, and assisting absorption, transportation and excretion of various substances. Drinking eight glasses of water every day and forming the habit of drinking regularly can promote defecation, satiety and metabolism.