Li Jicheng (Super Artist Fitness Machine, Senior Personal Trainer) 1 People with prominent upper abdomen usually eat fast, are prone to overeating and have irregular eating habits. So it is often indigestion and flatulence in the abdomen, which makes the upper abdomen look slightly convex. People in this category should reduce visceral fat instead of subcutaneous fat. It is suggested that reducing the intake of fat and carbohydrates and maintaining regular eating habits and exercise can effectively improve. ■ The recommended menu should focus on protein as much as possible, and increase the intake of fiber-rich vegetables and seaweed, while fruit is recommended to be eaten in the morning. ■ Dietary taboos avoid salty or spicy dishes, and it is also recommended to avoid greasy and high-carbohydrate foods and alcohol and tobacco. ■ Recommended exercise is suitable for aerobic exercise such as jogging and brisk walking, and muscle endurance exercise such as sit-ups is recommended to wait until physical strength is cultivated. In order to improve irregular eating habits and living habits, please exercise for 30 minutes every day, five times a week, for more than three months. People with prominent upper abdomen should especially remember to keep regular aerobic exercise. 2 Abdominal protrusion This is the type that most women face, which is usually caused by severe constipation and insufficient exercise. Such people are also prone to poor blood circulation, which leads to a higher possibility of fat cells developing into orange peel tissue. It is necessary to increase the basic metabolic ability of muscle strength training and aerobic exercise in order to effectively eliminate body fat and orange peel tissue. ■ The recommended menu should maintain a regular eating habit of three meals a day, and take three nutrients (carbohydrate, protein and fat) in a balanced manner. Vegetables rich in fiber and plant protein are suggested to be included in the menu of every meal, which can not only improve satiety, but also reduce calories. It is necessary to take fiber-rich barley carbohydrates to prevent constipation. ■ Dietary taboos Because of the low amount of exercise, it is better to adopt a regular, small and multi-meal diet than to eat too much food at one time. ■ It is recommended to use full-body muscle swimming or aerobic dance. It is more helpful to step on the flywheel or climb the stairs than to simply walk. In order to maintain basal metabolism and effectively reduce body fat, people with low exercise amount leading to abdominal protrusion must carry out muscle exercise. In addition, it is best to take enough protein to maintain muscle mass. Li Jicheng (Super Artist Fitness Machine, Senior Personal Trainer) 1 People with prominent upper abdomen usually eat fast, are prone to overeating and have irregular eating habits. So it is often indigestion and flatulence in the abdomen, which makes the upper abdomen look slightly convex. People in this category should reduce visceral fat instead of subcutaneous fat. It is suggested that reducing the intake of fat and carbohydrates and maintaining regular eating habits and exercise can effectively improve. ■ The recommended menu should focus on protein as much as possible, and increase the intake of fiber-rich vegetables and seaweed, while fruit is recommended to be eaten in the morning. ■ Dietary taboos avoid salty or spicy dishes, and it is also recommended to avoid greasy and high-carbohydrate foods and alcohol and tobacco. ■ Recommended exercise is suitable for aerobic exercise such as jogging and brisk walking, and muscle endurance exercise such as sit-ups is recommended to wait until physical strength is cultivated. In order to improve irregular eating habits and living habits, please exercise for 30 minutes every day, five times a week, for more than three months. People with prominent upper abdomen should especially remember to keep regular aerobic exercise. 2 Abdominal protrusion This is the type that most women face, which is usually caused by severe constipation and insufficient exercise. Such people are also prone to poor blood circulation, which leads to a higher possibility of fat cells developing into orange peel tissue. It is necessary to increase the basic metabolic ability of muscle strength training and aerobic exercise in order to effectively eliminate body fat and orange peel tissue. ■ The recommended menu should maintain a regular eating habit of three meals a day, and take three nutrients (carbohydrate, protein and fat) in a balanced manner. Vegetables rich in fiber and plant protein are suggested to be included in the menu of every meal, which can not only improve satiety, but also reduce calories. It is necessary to take fiber-rich barley carbohydrates to prevent constipation. ■ Dietary taboos Because of the low amount of exercise, it is better to adopt a regular, small and multi-meal diet than to eat too much food at one time. ■ It is recommended to use full-body muscle swimming or aerobic dance. It is more helpful to step on the flywheel or climb the stairs than to simply walk. In order to maintain basal metabolism and effectively reduce body fat, people with low exercise amount leading to abdominal protrusion must carry out muscle exercise. In addition, it is best to take enough protein to maintain muscle mass. Waist overflow is usually a type of postpartum, also known as postpartum obesity. Usually, due to the increase in food intake during pregnancy, the meat in the stomach and waist on both sides gradually accumulates and cannot disappear after childbirth, which has become a headache for mothers. Because the body lacks flexibility, the amount of exercise also decreases. It is suggested that warm-up and muscle strength training will have better effects. ■ Recommended menu This kind of people are obese due to the increase in appetite and dietary intake. It is recommended to eat vegetable salad before eating dinner to increase satiety. ■ Dietary taboos It is recommended to keep yourself in a very hungry state, otherwise it is easy to overeat. ■ It is recommended to do simple muscle strength training and abdominal muscle exercise for about 30 minutes before stepping on the flywheel. In order to effectively reduce waist fat, muscle strength training that can increase basal metabolism is necessary. As long as muscle strength training, abdominal muscle exercise and abdominal elasticity are carried out within a proper range, this part of fat can be effectively eliminated. Lying posture and leg lifting exercise time is 30 seconds. Repeat group 3, step 1. Inhale, put your hands under your hips, and keep your upper body and feet slightly raised. When POINT performs an action, remember to tighten the abdominal muscles to maximize the effect. Step 2 straighten your knees and exhale, lift your left and right feet in turn, and repeat this action.