The result is quite amazing! I didn't expect more than 3,000 people to like it, and more than 400 people left a message saying that they wanted to lose weight. With only over 20,000 fans in Yun Feng (plus not all fans can understand the proportion of PO), the demand for thin belly is really high ~ indeed, the fat belly not only looks old and bloated, but also has a great impact on health, which can be said to be a warning message sent by the body before getting sick. The coach also said before that there are many people with herniated intervertebral discs (suddenly the whole leg or half body is numb and can't move …). In fact, the root cause is the weakness of abdominal muscles, which makes the intra-abdominal pressure drop and leads to lumbar instability. Coupled with some fat and fat, the garbage that can't be discharged from the body is mixed together to become a big fat belly. Every day, the spine is constantly oppressed, which not only causes backache, but also causes serious problems such as disc herniation.
At this time, doctors or rehabilitation therapists often advise you to exercise more. Some people don't understand the meaning of "exercise", so they start running and cycling with their weak abdominal muscles ... After several years of lucky exercise, they still exercise with a big belly (I used to), and then their limbs get stronger and stronger. Unfortunately, the wrong way of exercising has done more harm to their bodies, and their spine has even been bent.
In fact, when doctors say more exercise, they actually mean the movement of core muscles, that is, shoulders, abdomen and buttocks. Once the core muscles become stronger and stronger-> I can use-> not only to protect the spine, but also to do sports such as running, cycling and golf. You can not only use these most powerful muscles to make exercise more efficient, but also avoid injury. At this time, when doing aerobic exercise, you can exercise some core muscles such as abdominal muscles, which can not only make the lower abdomen and buttocks more sexy, but also prevent the thighs and calves from becoming thick, because most of the exercises start from abdominal muscles, which is what China Tai Chi said.
Of course, everyone is worried that the fat belly will get tighter and tighter!
Whether you want to engage in any kind of sports, or people who don't exercise but want to have a better life (lower abdomen), please be sure to start exercising core muscles ~
You may want to ask this question: "I just want to lose weight, why don't I just exercise my abdominal muscles?" 』
I don't know if you have seen some * * * who practice six-pack abdominal muscles but hunch over? That's because the abdominal muscles are practiced a lot, but the back muscles are ignored, so they are pulled into hunchbacks by developed abdominal muscles, which is not good, because.
So how do you practice your core muscles?
My personal favorite is Olympic weightlifting plus horizontal bar pulling, but Olympic weightlifting is the basic training for some sports abroad, but I found that many coaches in Taiwan Province Province don't understand it. In addition, if you want to practice Olympic weightlifting, you need basic core strength, and it is a kind of training that is easy to get hurt if you don't do it well. Many people can't find a one-on-one personal trainer for financial reasons, so I suggest you do some core training with your own weight from the beginning.
The most basic thing is the stick style, three groups a day, each time 1 minute, three to seven times a week, which will soon have an effect.
What is the stick style? Just like the picture below ~
(This picture is online, thank you very much! The other day, I asked this question casually in the Facebook fan group: "Does anyone want to know how to lose weight? 』
The result is quite amazing! I didn't expect more than 3,000 people to like it, and more than 400 people left a message saying that they wanted to lose weight. With only over 20,000 fans in Yun Feng (plus not all fans can understand the proportion of PO), the demand for thin belly is really high ~ indeed, the fat belly not only looks old and bloated, but also has a great impact on health, which can be said to be a warning message sent by the body before getting sick. The coach also said before that there are many people with herniated intervertebral discs (suddenly the whole leg or half body is numb and can't move …). In fact, the root cause is the weakness of abdominal muscles, which makes the intra-abdominal pressure drop and leads to lumbar instability. Coupled with some fat and fat, the garbage that can't be discharged from the body is mixed together to become a big fat belly. Every day, the spine is constantly oppressed, which not only causes backache, but also causes serious problems such as disc herniation.
At this time, doctors or rehabilitation therapists often advise you to exercise more. Some people don't understand the meaning of "exercise", so they start running and cycling with their weak abdominal muscles ... After several years of lucky exercise, they still exercise with a big belly (I used to), and then their limbs get stronger and stronger. Unfortunately, the wrong way of exercising has done more harm to their bodies, and their spine has even been bent.
In fact, when doctors say more exercise, they actually mean the movement of core muscles, that is, shoulders, abdomen and buttocks. Once the core muscles become stronger and stronger-> I can use-> not only to protect the spine, but also to do sports such as running, cycling and golf. You can not only use these most powerful muscles to make exercise more efficient, but also avoid injury. At this time, when doing aerobic exercise, you can exercise some core muscles such as abdominal muscles, which can not only make the lower abdomen and buttocks more sexy, but also prevent the thighs and calves from becoming thick, because most of the exercises start from abdominal muscles, which is what China Tai Chi said.
Of course, everyone is worried that the fat belly will get tighter and tighter!
Whether you want to engage in any kind of sports, or people who don't exercise but want to have a better life (lower abdomen), please be sure to start exercising core muscles ~
You may want to ask this question: "I just want to lose weight, why don't I just exercise my abdominal muscles?" 』
I don't know if you have seen some * * * who practice six-pack abdominal muscles but hunch over? That's because the abdominal muscles are practiced a lot, but the back muscles are ignored, so they are pulled into hunchbacks by developed abdominal muscles, which is not good, because.
So how do you practice your core muscles?
My personal favorite is Olympic weightlifting plus horizontal bar pulling, but Olympic weightlifting is the basic training for some sports abroad, but I found that many coaches in Taiwan Province Province don't understand it. In addition, if you want to practice Olympic weightlifting, you need basic core strength, and it is a kind of training that is easy to get hurt if you don't do it well. Many people can't find a one-on-one personal trainer for financial reasons, so I suggest you do some core training with your own weight from the beginning.
The most basic thing is the stick style, three groups a day, each time 1 minute, three to seven times a week, which will soon have an effect.
What is the stick style? Just like the picture below ~
(This picture is online, thank you very much! It should be noted that it is written in red, and the waist cannot fall off. By the way, * * * don't lift it too high (I've seen some people * * * lift it too high and then use the wrong force)
Personally, I practice my core muscles from the stick movement, but I love to move. My intuition is that this "static" core muscle training is a bit boring ... so I almost do whatever I want. Later, I found that throwing kettle bells is a good choice. It is fun, energetic, requires a lot of concentration, and the best thing is that it is very efficient. At the same time, there are group courses that I can sign up for, as long as I spend two or three thousand yuan to buy a kettle bell that suits my weight. But the kettle bell movement also has the risk of hurting the waist. I suggest that everyone "must" attend classes first and make sure that they can do it before training at home.
I often do the basic swing of the kettle bell at home. I will squat with water kettle bell 10 times * three groups to warm up (by the way, I can practice my ass) before vomiting. Squatting and butting is also one of the best exercises to practice the core, which is not only good for abdominal muscles, gluteal muscles and back muscles, but also good for thighs. Many people are asking how to thin thighs, so this squat must be learned. In the picture, I am doing squat training with 18kg iron. Just think of it as holding the kettle bell in both hands, because the trick of squatting is the same ~
PS: The correct squat is actually not easy to learn. Just don't let your knees exceed your toes. I have studied for a long time. Everyone must be patient. Abdominal muscles and the muscles on the back of your hips and thighs will feel very much. If your knees feel it, you will do something wrong!
After the squat warm-up, you can do a 30-60 kettle bell swing within 10 minutes (it can be divided into three to five groups, depending on your physical condition). Shaking the kettle bell is a very good and useful weight training, which can reduce the weight of the whole body in a short time. Compared with time, it is super efficient. This action can not only burn fat, but also tighten abdominal muscles, and it will get twice the result with one stroke.
How to dump it?
This question is as difficult as asking: how to ride a bike? Every sport has its best and most effective way and its dangers. I suggest that the kettle bell still needs a "face-to-face" coach, and it is best to find a coach with a kettle bell license (I have attended the kettle bell coach's class twice myself).
This is a documentary I dumped. Friends who want to watch it can watch it. The film uses 12KG kettlebells, but please don't take my movements as a benchmark (not necessarily a standard), because I am not a coach, but I am just a girl who likes to dump kettlebells at home.
Will shaking the kettle bell hurt your knee or waist?
It's the same as all sports. If you do something wrong, you will get hurt. This action does not use the strength of arms, lower back and knees, but is driven by the tightening force of hips and abdomen.
How often do core exercises? According to my personal situation, because the core is a strong muscle group, I can train almost every day, but if there are other training schedules (such as triathlon), I have to adjust them. At present, because I eat the 226-kilometer super-iron training schedule, I will only do it two or four times a week, depending on my health.
Will my lower abdomen lose weight after I finish these core exercises? In Feng Yunkeng's magic book or an old article entitled "You will lose weight if you don't exercise", I shared a very basic but important concept with you: "Muscle is muscle, fat is fat, and the two will not rotate with each other at all. Muscle strength training is used to strengthen muscles. When muscles are strong, they do actively consume fat in our body (up to 18 times of calories consumed by fat), but strong muscles are by no means the main force of thin abdomen (but it is impossible without strong muscles). If we don't manage our diet properly and exercise harder and harder, fat will still stick to the strong muscles in our stomachs, which is why many people have run super iron man or marathon. Please look forward to Yun Feng's follow-up articles to share. No matter how you eat, you still have to practice the core muscles first, so start practicing the core first ~
Finally, give the office group an interesting work suggestion of "thin belly+strong core+sedentary", and you can stretch it.
Friends who want to see more life sharing, or friends who ask questions and leave messages, please go to the fan base in Yun Feng, and please share them with friends who love you. I hope everyone's abdomen will become more and more beautiful ~