That's because the organs in the waist and abdomen rank high in the order of fat accumulation. Long-term sedentary office workers have poor blood circulation in the waist and abdomen, so fat accumulation is more obvious.
Although the reduction of abdominal fat is slower than other parts of the body, we can still easily lose abdominal fat through a series of training and self-control diet. Let's look at some methods.
1, self-regulated diet
Dietary self-discipline will make the process of reducing fat more effective!
As we all know, there is a saying in the gym that three points are for practice and seven points for eating. The importance of self-regulating diet in fitness and weight loss training can not be ignored. However, losing weight is not urgent. Remember not to go on a diet to lose weight. Eat 7-8 minutes full every meal to achieve the goal of low carbohydrate intake, while rejecting high-calorie fried food and unhealthy food, such as rice, steamed bread, refined bread and so on. Therefore, it is very important to avoid eating too much sugar. If you are not used to low-carbon water diet in the early stage, it is suggested to eat more foods with high dietary fiber content to adjust the intestinal flora and balance the intestine, and gradually form good eating habits.
2. Aerobic exercise
For most people, the main goal of exercise is to reduce excess fat. Research shows that aerobic exercise is more effective. Common aerobic exercises include brisk walking, cycling, skipping rope, stepping on an elliptical machine and so on. Today, we will focus on jogging and talk about reducing fat. The most important thing to lose weight by aerobic exercise is to persist for more than 40 minutes. You can slow down when you are tired, but you can't stop.
Aerobic running can be divided into two periods: morning running and fun running:
Morning run:? It is recommended not to run on an empty stomach. People with hypoglycemia can eat a small amount of biscuits or milk to supplement energy before running.
Fun run:? The best choice is to jog for an hour after meals, so the fat consumed includes the calories consumed during the day.
Running for more than 20 minutes can achieve the purpose of burning fat.
Tip: Doing warm-up exercise before running can avoid ligament strain, protect joints and make you run more easily ~
3. Continuous activity of abdominal muscles
In human body, there is relatively little fat in many parts of muscle. Strengthening the training of abdominal muscles is very helpful to improve the quality and content of abdominal muscles. Although increasing abdominal muscles can help our body consume excess calories, the effect of reducing abdominal fat simply by practicing abdominal muscles is not perfect. In addition to training, you should also cooperate with the aerobic exercise mentioned above.
Common fat-reducing training actions include flat support, Russian twist, supine knee and hip lifting, supine ankle touching, flat support crawling, crossing knees, belly rolling and so on.
Pay attention to the methods when carrying out these trainings. In general, circular training is more common. Select several actions and repeat them about 3 to 4 times. Shorten the rest time as much as possible, so the activation efficiency will be higher.
If the training is carried out in a circular way, the rest time can be appropriately extended after all movements are circulated once, and it is usually appropriate to rest for 90 seconds-120 seconds.
Conclusion: In fact, the process of reducing abdominal fat is not as difficult as you think. All the points mentioned above have been achieved, and the perfect figure is not far away. Believe in yourself, perseverance is the mother of success. On the basis of diet control, aerobic training and abdominal muscle activation exercise, we can bid farewell to the small belly. Have you learned all these methods to reduce abdominal fat? Hurry up and act!