I believe many people know that if you don't exercise for a long time, the easiest place to accumulate fat is our waist and abdomen. For boys, after a long time, it will form a beer belly, which will cause a big belly. For girls, it will form a swimming ring, so that many beautiful clothes can't be put on. Therefore, many babies will want to reduce their stomachs, but in the process of reducing their stomachs, many people will make a mistake, that is, they just want to reduce their stomachs by partially reducing fat, and even many people will practice vest lines and abdominal muscles crazily, but this is actually a wrong way. In the process of fat reduction, we should actually determine the appropriate fat reduction plan according to our body fat rate.
In addition, we should know that local abdominal fat reduction actually reduces not abdominal fat, but our abdominal muscles. In order to reduce abdominal fat, we need to carry out body fat reduction exercise. In daily life, we need to ensure diet control and regular exercise, and ensure the negative calories we consume every day, so as to achieve the purpose of reducing abdominal fat. If you can't guarantee negative calories at ordinary times, even if you do a lot of abdominal exercises, you may not be able to achieve good results in the end.
So when we are doing abdominal muscle training, what we have to do is to lose fat. Then I won't talk much about diet here. I'll mainly talk about the choice of exercise. So, which sport is more suitable? This plan is not specific, but it depends on the constitution and physical condition of each of us.
For most office workers, it is better to pursue short-term and more efficient training programs, and it is best not to limit the venue, because office workers have too little time to control themselves. Here are a few more efficient fat burning exercise programs for everyone. Let's move together!
Action 1: Squat and jump in big characters.
Spread your feet shoulder-width apart. Our backs must be straight and the core of our abdomen should be tightened. Don't relax your abdomen just because you are tired, otherwise your waist will be sore after the final exercise, your arms will open to both sides, and your body will take on a big eight-character shape. Our hips will sit back, our knees will bend and squat, and our arms will bend and our elbows will shrink into our abdomen. When we squat down until our thighs are close to the ground, we will jump up with our feet. 15- 20 times in each group, 3 groups each time.
Action 2: Kneel, squat and jump.
Bend your knees, squat in a kneeling position, land on your knees, straighten your back and tighten your abdomen. Put your fists on your chest, get up with one leg and half squat, then squat down and change your legs and half squat, support your body with your hands touching the ground, and jump out of your back at the same time, then retract. After your feet touch the ground to keep your body stable, you will return to your original posture. Each group 10- 12 times, 3 groups each time.
Action 3: Squat and jump your knees.
Stand naturally, feet slightly apart, the distance is less than the width of our shoulders, toes are splayed outward, the back is straight, the abdominal core is tightened, elbows are bent, arms are placed on the chest, hips are seated backwards, and knees are bent into squats. When the thighs are gradually parallel to the ground, we are ready to get up, and at the same time lift one leg up and jump the other leg up. Keep your body stable after landing, then change your legs, lift your knees and jump up again. 15- 20 times in each group, 3 groups each time.
When we do every movement, we should try our best to make every movement as standard as possible, and we need to do enough warm-up exercises to protect our bodies and prevent our bodies from being injured in sports. After exercise, you should also do enough stretching exercises to relax your body and prevent muscle aches after exercise. In addition to exercise, if you want to achieve obvious results, I still suggest that you exercise on the basis of reasonable diet control, not to say that it is extremely strict diet control, but to appropriately reduce the intake of high-sugar and high-calorie foods. Finally, the most important thing is persistence.