Lead: "Recently, my stomach is getting fat …" and "My waist seems to be getting thicker and thicker …" I believe many people have this experience, especially office workers. Want to know what is the most effective way to have thin belly? Then the Japanese Uesen abdominal reduction method to be introduced below is believed to be helpful to you.

Sitting in the office every day, the only exercise is commuting from home to work in the company, and then sitting in front of the computer to handle official business. There are few opportunities for real exercise. Besides lack of exercise, the diet is not balanced. Many people often don't have time to eat breakfast. They eat microwave food for lunch, salty and greasy food such as salty crispy chicken and stir-fried chicken for dinner, with a glass of beer or iced milk tea. ....

With this casual eating habit, once you are over 25 years old, one day you will suddenly find that "the belt holes at the back are more and more buttoned" and "jeans can't be buttoned", and then you will be surprised. The belly is really getting bigger and bigger! "

What should we do to lose weight? Actually, it's very simple, as long as you "tuck in". As long as you do abdominal contractions several times a day, you can make the tuna belly smaller and smaller.

"Japanese Uesen abdominal reduction method" takes effect when the waist circumference is reduced by 9.5 cm, 1 hour.

Now, please tuck in your abdomen, just like the preparatory action when buttoning jeans-"reducing your abdomen". The "vegetation-based abdomen reduction method" is to achieve the following effects by reducing abdomen:

1. Use the "natural memory effect of muscles" to reduce the waist circumference.

2. If you persist in doing it, you can start the mechanism of "burning belly fat".

3. Build a "easy to consume calories" physique, burn fat effectively, and lose weight successfully.

I have invited more than a dozen men to actually experience the "vegetation-based abdomen reduction method" before. After completing the course of about 1 hour, the waistline of all men decreased by an average of 3.3 cm! Up to 9.5 cm!

"Reducing abdomen" is the best method in thin belly, without doing sit-ups and painful dieting.

If you just want to thin belly, "reducing abdomen" is actually the simplest and most effective way. Sit-ups are not only painful but also inefficient; Controlling diet will only make people accumulate stress and have high health risks. Moreover, "only doing" aerobic exercise can't achieve the goal of losing weight.

My current height 163 cm, weight 46 kg, waist circumference 23 inches. I used to want to be thin when I was young, but I couldn't. Later, I became a fitness instructor. Since then, I have contacted more than 654.38 million office workers in the past 25 years. Although everyone knows that they lack exercise, they are too busy to even walk. Based on years of observation, I confidently recommend to you the absolutely effective "vegetation-like abdominal reduction method"

The strongest in history! Two keys to "only thin belly"!

Please imagine your ideal abdominal shape according to your current abdominal state. If your goal is just not to let the clothes loose, you don't need a "six-pack muscle", as long as you control it properly, you can achieve your goal; If you want to build attractive and strong six-pack muscles, you can do it by mastering skills. The "vegetation-based abdomen reduction method" is a thin abdomen method that can help you realize all your dreams.

Have you thought about your ideal abdomen? Then please think about which of the following things you need to do?

1 reduce fat.

2 change the abdominal shape, reduce the body shape and slim down.

Seeing this, many readers may say: "These two points are actually the same thing!"

That's right. In fact, these are two sides of the same coin. Not just to "feel thin", but to achieve the purpose of "slimming down", so we must do the above two points.

To reverse cognition, first change the shape of the stomach, and then reduce fat.

"Vegetation-based abdominal reduction method" is to improve muscle strength and change abdominal shape first, and then improve muscle endurance after successfully reducing waist circumference, so as to achieve the effect of reducing fat. Please note that the "Yusen-style abdominal reduction method" will reverse the general cognitive order. As long as you reduce the abdomen and change the shape of the abdomen first, you can easily create an ideal waist, and the effect is faster than any exercise.

3 steps, easily learn the "vegetation-style abdomen reduction method"

Abdominal contraction without purpose is far better than not doing it at all In order to achieve readers' ideal goals and prevent the formation of wrong habits, I will use the "trilogy" to explain the basic methods of reducing stomach. I hope you don't worry when you study, and you can experience the trick of abdominal contraction yourself.

When reading this article, whether you are sitting or lying down, you can follow the actions in the article, but before you really get the hang of it, I suggest you "stand up" and tuck in your stomach. The preparatory action is "open your feet and stride freely, you can feel comfortable". Male readers may want to start with shoulder-width strides.

Step 1: straighten your back-pull the "loose fat" in your stomach.

Step one, please straighten your back first. Not straight, but infinitely upward. Imagine someone pulling you to the limit and letting you see the feeling in the distance.

Be careful not to lift your chin forward when your back is straight. At this time, the stomach will also feel stretched. Pulling up the abdominal muscles will pull up the loose fat in the stomach. Straighten your back in front of the mirror and you will see the effect of tightening your stomach.

Readers who can't straighten their backs may wish to cross their hands and keep their upper body stretched upward, and then put down their hands. At this time, the body must not relax.

It sounds simple, but many people will slowly relax their back muscles when they put down their hands. Breathe in and stretch at the same time, and you can easily straighten your back. Please practice often and learn how to straighten your upper body easily without special adjustment of breathing or hands.

Step 2: Relax your shoulders-you can feel "abdominal stretching"

Keep your back straight and gently pull your shoulders back. Be sure to look in the mirror and make sure your shoulders are really moving back. See if your shoulders really move backwards instead of hunching?

Remember, when you pull your shoulders back, you can't hold your chest forward or bend your back on purpose. Keep your back straight, and gently pull your shoulders back, as long as you can feel your abdomen stretching.

People who can't grasp the trick can put their hands behind their backs and clasp their fingers to form "wrinkles" on their backs. If you do this more, you can relax your shoulders and really pull back.

The third step: abdominal distension-natural breathing is more in place.

Keep your back straight, pull your shoulders back gently, and tighten your abdomen. When you shrink your abdomen hard, your shoulders are very easy to lift. Never shrug your shoulders at this time. Don't stop breathing or hunch over when you have an abdomen.

Once a day, once every 30 seconds is enough!

Personally, I suggest that it is best to do abdominal exercises when taking a bath. The bathroom is a closed space, and you are the only one. Don't care about other people's eyes at all, you can really check your abdomen. When taking a bath, warm water can relax the abdominal muscles, and the water pressure will also increase the burden on the abdominal cavity and make the stomach contract inward. Starting today, don't forget to take a bath every day or take a bath with abdominal contraction. The effect will definitely be seen soon.

Many people ask me, how many times a day do you have to be a vegetarian? How long does it last each time? The answer varies from person to person. Simply explain with sit-ups, people who can only do sit-ups below 1 can do 2? 3 times, it will cause a great burden on the abdominal muscles; However, if you can easily do 10, just doing 10 can only maintain the status quo. From this point of view, there is no standard for vegetated abdominal reduction.

Readers who want to have a reference standard may aim to "try their best to close their stomachs for 30 seconds, at least/kloc-0 times a day". After working continuously for a month, if you want to further improve the effect, you should aim at creating an ideal abdomen, increase the number of times and increase your strength.

For men and women who pursue quick results, it is not a dream to implement the "30-second abdomen reduction method" and reduce the waist circumference by 5cm!

Some people are not suitable for slow training. Step by step will only stifle the heat and be unsustainable. When I actually guide students' sports, it is especially easy for female students to pursue "fast". Readers who want to see the results immediately can try the methods introduced next.

As long as "two weeks" can make the stomach smaller.

If you want to improve your muscle strength, you should always do the action of forcibly contracting your abdomen. "30-second tummy tuck" is a method that can exert force on tummy tuck. Please move all the abdominal muscles immediately and challenge the goal of contracting at least 5 cm inward!

The method is quite simple: do your best to close your stomach and shrink to the limit. Keep breathing normally and continue to abdomen for 30 seconds. Once a day, every time for 30 seconds, for two weeks, you can change your abdominal shape. If you really do it, you will know that this action is not as hard as sit-ups, but it can activate abdominal strength.

If you do a 30-second stomach contraction every day for two weeks, please make sure that your stomach is "really" shrinking inward. Most people can do it well, but some people don't have time to take into account the contraction of the abdomen in order to maintain the basic posture, and their stomachs don't contract inward at all. In this case, of course, the waistline cannot be reduced. Before the "30-second abdominal reduction method", be sure to return to the basics and confirm whether the posture is correct.

When practicing abdomen, the "30-second abdomen method" can be regarded as a complete exercise. Because it only takes 30 seconds at a time, people who want thin belly can do it three times a day. However, before you really get the hang of it, I suggest you contract your abdomen and count silently for 30 seconds, while maintaining normal breathing to prevent blood pressure from rising.

Some people continue to shrink their stomachs, and they will feel that their abdominal muscles are getting worse and worse, but they can indeed shrink their internal organs, and the degree of inward contraction of their stomachs is becoming more and more solid. This phenomenon represents the abdominal muscle group that "tightens the waist like a vest and supports the internal organs", and the muscle strength has been enhanced. At this time, the transverse abdominis muscle has begun to remember the muscle shape and it is not easy to lose its muscle strength. You don't need to do it every day, even if you only have a short abdomen every day, you can feel the remarkable effect.

At any time, "shrinking your stomach" is as natural as breathing.

Models with good figure will also have the problem of "protruding abdomen"

After understanding the theoretical basis of "Uesen-style abdomen reduction", we should practice abdomen reduction in "daily life", which is an important key for thin belly. The best way is to take the stairs instead of the elevator. However, when taking the elevator or escalator, don't forget to reduce your abdomen.

Although reducing abdomen can only last for tens of seconds at a time, the effect of thin belly can be improved as long as it is done continuously every day. Using spare time to contract the abdomen can really exercise muscles. You don't have to force yourself or deliberately set aside time to implement it, you can easily integrate into life.

I once helped a model instruct a class of physical education class. She runs two or three times a week, each time 1 hour, and pays great attention to her diet. In addition, I am also diligent in exercising my lower abdominal muscles. She has a good figure, looks outstanding and pays so much attention to her figure. It's a pity that she still has the problem of "protruding abdomen".

Calorie control, aerobic exercise, muscle training-despite all kinds of slimming methods, she still can't solve the problem of protruding abdomen, which makes her quite upset. In fact, the problem is that she doesn't use her back muscles at all, so she can't exercise her lower abdominal muscles.

Incorporating "abdomen contraction" into life, the waist circumference has decreased by 7cm in just two weeks!

After seeing her problem, I suggested that when she walked, she should pull her shoulders back and her abdomen really inward. She told me that the purpose of running is not to strengthen physical strength, but to keep beautiful, so I shortened her running time from one hour to 30 minutes. Continuous abdominal contraction 1 hour is a bit too much for her. In addition, I also asked her to stop training her lower abdominal muscles so hard before. After improving her posture according to my suggestion, she successfully lost 7 cm in just two weeks!

Because she has the habit of exercising and is familiar with the basic abdominal movements, in other words, she has learned the skills of controlling muscles for a long time before she can show the effect so quickly. Her lower abdomen, which she could not lose no matter how she ran, actually lost 7 cm after correcting her running posture, and she was very surprised at the result herself.

Learn the technique of stomach contraction and use it to be "thin" for a lifetime.

However, the example of the former mode is not to let readers learn from her and develop the habit of running. The point is to tell you how important it is to skillfully use back and abdominal muscles. You don't need perseverance, and you don't need to go to great lengths. Thin belly is as simple as that.

Abdominal reduction is a kind of "operation". When washing your face and taking a bath, you should always pay attention to the movements and postures of your abdomen, and try to narrow your abdomen when walking. Although I am a fitness instructor, not only do I not have the habit of jogging, but I can't even insist on walking and aerobic exercise. Only by reducing my abdomen can I have the confidence to do it for a lifetime.

Abdomen+aerobic exercise, calorie burning "increased by 40%"

The reason why I constantly emphasize the habit of "abdomen" in my daily life is because the combination of "vegetation-like abdomen" and aerobic exercise has the best effect.

Shrinking your stomach can help you burn 40% more calories.

Readers who have no exercise habits in the past can strengthen their muscle strength and make their lower abdomen flatter by frequently reducing their stomachs in their daily lives. The inward contraction of the stomach can not only enhance muscle strength, but also increase calorie consumption by exercising muscles.

Next, I want to introduce a quite interesting experimental data. Thanks to Mr. Tanimoto Daozai, a famous muscle physiologist in Feng Jingen University, for his great help in measuring the exercise effect by analyzing breath.

This experimental report points out that walking at the same speed for the same time consumes 43. 1% more calories than relaxing the abdomen. Besides me, another friend also participated in the experiment, and he also improved by 36.9%. By the way, walking can increase the calorie consumption by 20%.

Active abdomen reduction is equivalent to jogging 1.3 hours!

When walking at the same speed, it is necessary to constantly exercise abdominal muscles to maintain the abdomen, which can improve the calorie consumption rate. Accurately speaking, even if you want to have an abdomen, you can consume the energy equivalent to jogging for 30 minutes every day; If you do active abdominal tummy exercises all day, you can actually consume the equivalent of jogging 1 hour for 20 minutes! This result will certainly make people slim down!

You can lose weight by "walking with your stomach down" without deliberate exercise.

Don't deliberately set aside time for a walk. Walking in daily life is the best aerobic exercise. Although the consumption of calories will vary according to everyone's physique, walking with abdomen can really increase the consumption of calories. People who are worried about bulging stomachs will walk more effectively with their stomachs closed than striding.

According to my previous experience as a coach, even if there is abdominal reduction, hunchback walking posture will reduce the weight loss effect. Regardless of the weight loss effect, the posture of holding your head high can make people look young and attractive, so be sure to pay attention!

A small move, change the body and life.

The "vegetation-based thin abdomen method" can improve the abdomen shape, so that you no longer have to face the pressure of "getting fatter and looser clothes". It may sound a little exaggerated, but someone really said excitedly to me after losing weight because of the Uesen-style thin belly method: "My stomach has become smaller and my life has changed!" "