Why do you say that? Reducing fat is a systematic process. No matter where the fat is, the structure makes no difference. If you want to reduce it, it is to create a calorie gap, that is, to make a fuss about eating and moving.
About eating
Don't go on a diet, although it will make us lose weight quickly, but its consequence is to reduce basal metabolism, which is the main source of calorie consumption. Reducing basal metabolism means reducing calorie consumption, which will cause the phenomenon of eating less and not losing weight. Moreover, if we resume eating, the reduction of basal metabolism can no longer help us consume calories, resulting in calorie redundancy, which will eventually lead to rapid weight gain, that is, rebound.
So in terms of diet, diet control is right, but you must not go on a diet.
About moving.
On the premise of reasonable diet control, we can expand calorie consumption through exercise, thus forming a calorie gap and achieving the goal of losing weight. So what kind of exercise should I choose? Generally speaking, aerobic exercise has strong universality (such as running) and a wide range of applications, and it is an effective fat-reducing exercise. However, in order to achieve the best effect of aerobic exercise, we need to maintain moderate intensity during aerobic exercise for about 45 minutes.
However, for most office workers, this will be more difficult in time. However, there is another way of exercise that allows us to consume more calories in a short time. Not only that, but also let us continue to burn fat after exercise. This form of exercise is HIIT.
So, let's share a set of HIIT. If we are healthy, if we don't have much time, if we don't want to do unified aerobic exercise, if we want to challenge ourselves, we can try.
Action 1: Jump for 40 seconds and rest for 20 seconds.
Stand naturally, chest out and abdomen in, back straight, arms drooping naturally, legs jumping outward, arms raised above your head at the same time, then legs jumping back inward, arms down, pay attention to the need for cushioning when your feet land.
Action 2: Push-ups 10 times, rest 10 seconds.
The arms are directly below the shoulders, the legs are straight back and close together, the back is straight, and the body is in a straight line. Bend your elbows down until your chest almost touches the ground, then straighten your arms (don't lock your elbows) and get up and restore. Pay attention to actively control the speed in the process of elbow flexion, and don't let the body fall freely.
Action 3: Lift your legs high for 40 seconds.
Stand with your feet slightly apart, your back straight, your core tightened, and your legs alternately lifted to your knees. Every time you lift your legs until your thighs are parallel to or slightly higher than the ground, keep your movements coherent, and your arms naturally swing back and forth with your legs.
Action 4: Roll the abdomen 20 times and rest 10 second.
Lie on your back, put your knees together, put your feet on the ground, put your hands on your ears, keep your neck fixed, and roll up your abdominal strength until the action peak stops and then recover. Note that the arm does not participate in the stress during the action, but just follows the body.
Action 5: Bobby jumps 12 times and rests for 45 seconds.
Stand with your feet slightly apart, bend over and squat, with your arms slightly wider than your shoulders to support your body, then jump back and straighten your legs, bend your elbows and bend down until your chest almost touches the ground, then straighten your arms, jump back and jump your legs inward, and get up and jump up at the same time. When your feet land, bend over and squat again, and keep your movements coherent during the movement without any pause before each link.
Action 6: Squat 15 times and rest for 20 seconds.
Stand with your feet shoulder width apart, tighten your core, keep your back straight, your arms droop, your hips move back, kneel until your thighs are parallel to the ground, and then get up and restore. Pay attention to keep your back straight and your knees in the same direction as your toes.
Action 7: Climb for 30 seconds and rest for 20 seconds.
Bend over, with your arms directly under your shoulders, your back straight, your legs straight back, and then quickly lift your knees forward alternately. Try to keep your body stable during the movement, and don't shake from side to side.
Action 8: Hook your legs for 30 seconds and rest 10 seconds.
Keep your back straight, tighten your core, put your hands behind your hips, hook your legs quickly and jump back. Try to let your feet touch your hands every time you hook your legs, and keep the rhythm even and your body stable during the action.
Pay attention to your health during exercise. If you feel uncomfortable, you need to extend your rest time or stop exercising. Warm up fully before the action and do 2-3 groups at a time. After the action, stretch and relax, and don't lie still when you are tired.
When our body fat rate drops, if we are still dissatisfied with the abdomen, such as relaxing, for example, we want the abdominal muscles to be more obvious and clear, and we want a beautiful vest line with Sichuan characters, then we can carry out targeted abdominal muscle training.
What training helps to reduce abdominal fat? That's a good question. How to reduce abdominal fat has always been the hottest topic. If you want to reduce abdominal fat, you have to start with the receptor of abdominal fat. Only by understanding the characteristics of abdominal fat can we know why traditional methods can't reduce it, and what methods are needed to solve this problem now.
First, abdominal fat is different from fat in other places.
The reason is that fat receptors are different. Just because the fat receptors are different, you use traditional aerobic training to reduce abdomen, and the effect is not very good. Abdominal fat is rich in bete receptor, and the blood flow rate is slow. This receptor is most affected by catecholamine hormones. Only when the body secretes the most adrenaline and norepinephrine, that is, catecholamine hormones, can abdominal fat be mobilized and decomposed to the greatest extent.
Second, lipolysis is not equal to final oxidation.
Abdominal fat is decomposed into fatty acids by catecholamine hormones, and then transported to the last mitochondria through peripheral blood for oxidation. Limited by the blood flow velocity, traditional aerobic exercise is relatively mild, the blood flow velocity is relatively slow, and the fatty acid transport effect is poor.
Third, training for abdominal fat.
In view of the above decomposition and transportation process, to stimulate catecholamine hormones to the greatest extent, it must be high-intensity exercise, and the high intensity here is not what is generally called HIIT. But it also includes HIIT. As long as the heart rate intensity is reached, it can be. When the heart rate reaches, breathing is accelerated and the blood flow rate is also increased. What is the correct heart rate? 85% of the maximum heart rate+or how you feel about running 400 meters at school. This is a standard of heart rate. Of course, only high-intensity training is not enough, but also traditional aerobic training, the effect will be better.
At least it doesn't matter what training form. Mastering the most basic principles will get twice the result with half the effort.
High-intensity training generally needs to be done step by step, and physical fitness assessment is needed before training, so we must not rush into it.
Above, for reference only, I hope I can help you.
There is a training method for shaping the abdomen, which is called "abdomen training" and is very effective for reducing abdomen.
Of course, abdominal tummy training is not to reduce abdominal fat, but to evenly disperse abdominal fat, so as to achieve the effect of thin abdomen.
Then abdominal pressure training is aimed at the training of transverse abdominis muscle, which wraps our abdominal cavity. The stronger the transverse abdominis, the tighter the abdomen and the thinner it looks.
Specifically, I can share four movements with you here, so that you can practice more at ordinary times. Thin belly works very well.
First, the cat stretches.
Cat stretching is my most recommended abdomen-thinning action, because by this action, my body fat 17% and my six-pack abdominal muscles are trained.
Then it is very important to do cat stretching and breathing coordination. Inhale when you sink and fill your stomach.
Exhale when hunched, spit out the air in your stomach, and then feel the feeling of abdominal muscles sticking to your back.
Second, twist the waist with a flat brace.
Plate support itself is already the core training action, and the form of waist twisting can stimulate transverse abdominis through rectus abdominis.
When practicing flat support and waist twisting, don't move too fast. If you move too fast, you haven't felt the transverse abdominis, but the lumbar muscles of the spine are exerting force.
Three-point or four-point support
Four-point support is a typical contraction of transverse abdominis muscle, which makes our waist and abdomen more wrapped and our stomach smaller.
Then when supporting at four o'clock, take short and fast breathing instead of abdominal breathing.
In addition, keep the stomach retracted and feel the feeling of the stomach sticking to the back.
Fourth, the real fasting practice.
Real fasting exercise is a kind of abdominal contraction training of transverse abdominis muscle that can be carried out anytime and anywhere.
For many people who have no exercise time and take time off from work to exercise, it is more practical to practice on an empty stomach.
Then practice on an empty stomach is actually a step of inhaling and bulging on an empty stomach.
I am Wangwang exorcist,
What training helps to reduce abdominal fat?
Traditional aerobic exercise and popular high-efficiency fat burning exercise HIIT exercise all help to reduce abdominal fat.
These exercises can well mobilize the burning of body fat, so as to achieve the effect of reducing body fat. Abdominal fat will also decrease.
However, if you want to exercise to lose weight, there is still a premise, that is, diet.
Because all the calories in our body are obtained from our diet. If we don't control our diet properly and our daily calorie intake, how much exercise we may do will be useless.
We want to reduce fat, that is, to create a calorie difference. The daily intake of calories is greater than the consumption of calories, so that the body will consume fat to provide energy. If we eat too many calories, and exercise can't offset the extra calories, then we will still get fat. It is only possible to slow down the pace of weight gain.
Therefore, if you want to lose fat, you should control your diet first and then exercise! !
Stay on a diet
Controlling diet is to control the daily calorie intake, and try to reduce the excess calorie intake on the premise of meeting the basic metabolic calories of the body.
This requires us to pay special attention to what we eat, know what we should eat and what we should not eat, and adjust our eating habits.
1 The diet is light, with less oil, less salt and less sugar.
Eat more whole grains and use coarse grains (corn, brown rice, oats, sweet potatoes, etc.) instead of flour and rice (rice, noodles and products). ), and eat more fruits and vegetables.
Protein chooses high-quality protein, such as eggs, beans and meat. We choose lean meat, chicken breast, beef and fish. Don't eat fat and processed products!
Change some bad eating habits, such as overeating, eating and drinking, taking snacks as the staple food and eating supper.
5. Shut up and refuse temptation, and give up all foods such as barbecue and frying, hot pot desserts, snacks and drinks, hamburgers and fried chicken. This is a stumbling block on the road to losing weight.
Follow the above dietary skills, arrange three meals a day reasonably, and follow the principle of eating well early, eating well at noon and eating less at night.
Losing weight and controlling diet are very painful. You can't eat this and that, but you must experience it in the process of losing weight. If you want to eat, then you should work hard until you lose weight and have a good cheating meal once in a while!
sports
On the basis of diet control, proper exercise is an effective way to lose weight.
Traditional aerobic exercise
Traditional aerobic exercise generally refers to low-intensity exercise, including jogging, brisk walking, cycling, swimming, skipping rope and playing ball games.
Traditional aerobic exercise, because of its low intensity, is easy for our bodies to adapt, especially for friends who have no exercise foundation and plenty of time.
We can choose the exercise that suits us, and arrange four or five times a week for about 40 to 60 minutes each time, which is very helpful for burning calories and fat.
HIIT
HIIT, also known as high-intensity interval training, is a popular sport now. It can not only burn fat well, but also take up more than half the time compared with traditional aerobic exercise.
Especially suitable for office workers, or friends who have no time to exercise.
However, due to the high intensity of this kind of exercise, it requires high physical fitness, and it is also difficult for friends who have no sports foundation, or have a high weight base, or have some cardiovascular diseases. Therefore, if you want to do this kind of exercise, you must make a physical assessment to see if you are suitable for this kind of exercise.
Now I recommend a few HIIT moves, just follow them!
1 The most tiring action, Bobby jumps.
2 mountaineering run
3 turn jumping on and off
4 high leg lifts
5 squat take-off
Suggestions for training plan:
Bobby jump 10 *3 group.
Climb for 30 seconds *3 groups
Opening and closing jumps for 40 seconds *3 groups
Leg lifts for 40 seconds *3 groups
Squat take-off 15 *3 groups
Suggestion:
Because every movement is particularly tiring, the above plan only provides an idea, and the specific arrangement depends on your actual situation.
abstract
In the process of losing weight, controlling diet is the foundation of our success. Training just plays a icing on the cake and can speed up our weight loss.
Therefore, to lose weight, we must first do our own diet, and then with the help of exercise, I believe you can lose belly fat soon!
I'm running! A family fitness enthusiast!
How does thin belly keep fit?
The ascetic practices to solve your doubts.
The fat on the belly is divided into subcutaneous fat and visceral fat. It is difficult to reduce the production of subcutaneous fat, but it is less harmful than visceral fat.
Thin belly's first step is to change his bad habits.
Thin belly, relying on long-term aerobic training, basically more than 30 minutes is the best effect. At this time, one more minute of persistence will give you one more minute of the best fat burning state.
Ps: Pay attention to stretching after running (-ω-`)
Recommend a few tricks:
Hands on the ground, keep balance and tighten the core, 20 times in each group.
Air circulation, alternating legs, back close to the yoga mat
Plate support, this action does not burn fat, but it is beneficial to plasticity.
Half-way belly roll, pay attention to protect the lumbar spine, and don't excessively hang the waist.
Relaxing with empty legs is also a good action.
Legs together, starting from both ends, slow down, stay for a while, grasp the sense of tearing, and gain more.
Pay attention to keep your hands balanced, experience slowly, and pause at the top position for a second or two.
After the action, do some relaxation exercises with the foam shaft, which will be more plastic.
I really know your helplessness on 2 17.
When I was in college ... Cough seems to be beside the point.
Haha, 2 17 just want to say that I started fitness from college. However, after entering the society, I was pressured to have no time to go to the gym to release hormones and sweat. So we must find a new way.
So I have a deep understanding, but nothing can stop us fitness enthusiasts (as if this word is wrong again)
I have an exercise, I can do abdominal fitness at work or at home, which is very useful to learn.
The abdominal muscles are always tight, and slowly rotating the pelvis drives the legs to rotate.
Feet are hip width apart, toes are slightly outward, shoulders are always hanging, and fingertips can touch ankles.
5. The initial posture of the side plate support, then lift the thigh close to the vertical ground, and then kick the leg forward to its vertical torso after recovery, and so on.
First of all, it is impossible to lose fat in partial weight loss. We do a lot of aerobic exercise or lift iron to do strength, and also achieve the overall slimming effect by burning fat.
However, the benefits of training to various muscles are also obvious. It can make my muscle lines more obvious. Maybe the same weight is just because our abdominal muscles are bigger, so it is easier to see them.
Anyway, let's talk about measures to lose weight in the abdomen.
1. Combine exercise with diet, eat more protein food, and pay attention to abdominal exercise and aerobic exercise.
2. Drink less, walk more and take less cars. Very simple, hehe.
3. Practice abdominal breathing and walk with abdominal breathing.
Sports recommendation
1. Abdominal roll 2. Lie on your back and lift your legs. Skipping rope 10 minutes 4. Jogging burns fat for more than 40 minutes. 5. Swim for more than 30 minutes.
Moderate and low-intensity brisk walking helps to reduce abdominal fat, and the heart rate is maintained between 60% and 75% of the maximum heart rate (simple algorithm: 220 years old). After 1 month brisk walking, I lost a lot of abdominal fat.
1 How is fat broken down?
The rate at which fat cells release fat (triglycerides) is quite slow even during exercise. In the process of dissociation, exercise or the lack of energy in the body will stimulate the secretion of a lipolytic enzyme, which will react with hormones to decompose fat and produce three fatty acid molecules and one glycerol. This process is called lipolysis. Glycerol produced is water-soluble and will dissolve in blood.
How do you consume fat?
We use two kinds of muscles (skeletal muscles) in sports:
Slow muscle: Also known as red muscle, it is characterized by relatively slender, slow contraction, small strength, good endurance and strong oxygen transport ability (key point), and can transport waste more effectively.
Fast muscle: also known as white muscle, it is characterized by being relatively thick, contracting quickly and having great strength, but it is easy to get tired and has weak aerobic capacity.
Exercise can increase the concentration of fatty acids in the blood. During long-term moderate-intensity exercise, the blood flow rate can even reach the usual 10 times, and the oxygen carrying capacity also increases year-on-year, which improves the fatty acid oxidation speed and slows down the fat synthesis speed.
3 How to consume abdominal fat when walking fast?
Among abdominal muscles, slow muscles account for a relatively high proportion. Let's go, and mobilize the rectus abdominis, transverse abdominis, oblique abdominis and oblique abdominis, so that the slow muscles can be fully exercised. At the same time, the concentration of lactic acid in blood is very low, which has little effect on free fatty acids. In this way, the oxidation of fat will become the most important source of exercise energy, and the proportion of carbohydrates as energy sources will be greatly reduced.
This is how abdominal fat is reduced.
Tip: There is no local saying about burning fat, so there is no simple aerobic exercise.
As for the simple training method you said, it should refer to the bare-handed training of abdominal muscles.
These movements are enough for abdominal muscle weight training.
You want to lose weight, especially the abdominal fat accumulation, so you want to know if there is any way to reduce it to the abdomen.
In fact, no exercise can achieve partial weight loss without reducing local fat. The reduction of fat is systemic. When you lose body fat, your stomach will naturally become smaller.
Reducing fat is systemic, but the accumulation of fat can be localized. Some people are not fat in limbs, but have a big belly, because fat is easy to accumulate in the abdomen.
One way to prevent local accumulation of fat is to speed up local blood flow, so that fat will not accumulate there. The feasible way is to do more aerobic exercise or local strength exercises, which will help prevent local fat accumulation.