One: How to reduce abdominal fat: Many office workers are prone to accumulate fat in the abdomen due to sitting in the office for a long time and lack of exercise, and abdominal fat belongs to deep fat, which needs various cooperation to be effectively solved; 1. Change your eating habits. Don't sit down or sleep on your stomach immediately after eating. It's best to stand all the time. You can choose to take a walk or pack some things. In addition to reducing fat accumulation, it can also help digestion. Because within 30 minutes after a meal, if you are still, it is most likely to form abdominal fat. 2. Walking posture and sitting posture should be correct; When you walk, you should hold your head high and swing your arms. Always hold your arms on your chest. Abdominal muscles are weak and easy to protrude. Moreover, walking with swinging arms not only consumes a lot of energy, but also looks particularly energetic. When you sit down, you should also straighten your back, don't bend over, and don't straighten your abdomen, so that you can exercise your abdominal muscles and make them strong and not easy to collapse. 3. Cooperate with sports; Shake the hula hoop or do sit-ups and stretching exercises at any time, which can gradually eliminate abdominal fat and make abdominal muscles stronger and harder. Second, how to reduce abdominal fat: Many office workers are prone to accumulate fat in the abdomen because they sit in the office for a long time and lack exercise, while abdominal fat belongs to deep fat. To solve it effectively, we need cooperation from many sides. First, we should change our eating habits. Don't sit down or sleep on your stomach immediately after eating. It's best to stand all the time. You can choose to take a walk or organize something. This can not only reduce the accumulation of fat, but also help digestion, because within 30 minutes after eating, if you don't move, it is most likely to form abdominal fat. Then it is necessary to walk and sit correctly. When you walk, you should hold your head high, swing your arms, and always put your arms around your chest. Abdominal muscles do not contribute, so it is easy to stand out. Moreover, walking with swinging arms not only consumes a lot of energy, but also looks particularly energetic. When you sit down, you should also straighten your back, don't bend over, and don't straighten your abdomen, so that you can exercise your abdominal muscles and make them strong and not easy to collapse. Finally, with exercise, shaking hula hoop or doing sit-ups and stretching exercises at any time can gradually eliminate abdominal fat, make abdominal muscles stronger and make it more difficult to accumulate fat. Generally speaking, many slimming creams on the market can only help the body eliminate water after use, but can't really eliminate fat. There are even many slimming creams, in which aminophylline is added. It is said that it can decompose fat cells and make users get immediate results. In fact, up to now, there is no relevant clinical research to prove that aminophylline can decompose fat, so if you want to reduce excess fat, you must improve your diet and lifestyle, which is the way to get rid of it. Third, the secret of flat abdomen: sitting at a desk from nine to five every day makes many working girls' abdomen a bit "pregnant in October." People who lack exercise and sit and work after lunch are most likely to have a "belly" in their abdomen. In addition, urbanites are generally prone to small gastrointestinal problems, and indigestion can also lead to poor abdominal shape. In the details of daily life, if we pay a little attention to some basic rules, then a flat abdomen will still grow around. Relieve the nervousness during eating Many people have sensitive stomachs, especially women. It may be the problem of hormone receptors in digestive tract mucosa, which leads to repeated intestinal dysfunction, which is mistakenly called colitis. The daily preventive measures are to have the correct posture when eating, chew slowly, the environment should be quiet (if the TV is turned off) and chew fully. Food should be cooked. Nowadays, popular cooking is semi-cooked, which makes the starch unable to be destroyed. Starch sugar in most vegetables and grains accumulates in the large intestine, producing carbon dioxide, which leads to abdominal bulge. Eating healthy food yogurt and fermented milk can activate the substances necessary for digestion, help improve the intestinal microbial system, and thus prevent abdominal bulge. Drink less carbonated drinks and chew less gum. When drinking aerated drinks or chewing gum, you will swallow a lot of air, especially the polyols contained in chewing gum, which will not be digested by the small intestine. Exercise a strong abdomen and a strong abdominal wall can reduce bloating. Walking, drinking water, massage walking and drinking water are beneficial to flat abdomen. At the same time, you can do circular massage on your abdomen every day. Increase minerals to avoid PMS. If your waistline is bigger than usual before menstruation, you can try to eat iron (fruits, dried fruits), calcium (dairy products and mineral water) and zinc (red meat, fish, shells, seafood ...), which can help you balance hormones and avoid PMS. Controlling breathing and breathing correctly can help to eliminate toxins and tension in the body, make people feel happy and maintain a beautiful posture. Two: After giving birth or breastfeeding, new mothers begin to worry about their figure: sagging breasts, fat waist and abdomen, and thick thighs. Many pregnant women are eager to get back in shape, but they don't know how to choose safe and effective exercise methods. The reporter interviewed Zhou Jingjing, the physical fitness coach of Jade Bird Fitness Center, about how the parturient should keep fit. Six months after delivery is the golden period of weight control. Zhou Jingjing said that whether to lose weight in time after delivery is closely related to weight gain in the future. Six months after delivery is the golden period of weight control. If the pre-pregnancy weight can be recovered within half a year after delivery, the average weight will increase by 2.4 kg after 8 to 10 years. If the postpartum weight cannot be reduced, the average weight will increase by 8.3 kg after 8 to 10 years. After giving birth, due to the physical condition and recovery, it is best for women to enter the fitness center for training or follow the doctor's advice two to three months after giving birth. Maternal fitness should be based on the principle of combining aerobic exercise with strength training. The purpose of aerobic exercise is to restore physical fitness and reduce fat. The forms of exercise can be selected, such as swimming, water aerobics, aerobic dance, brisk walking and so on. Scientific strength training can restore the whole body muscle strength and slim figure as soon as possible. Exercise at home can also shape many new mothers who don't have time to go to the gym often can choose to exercise at home. Zhou Jingjing introduced several methods to exercise the key parts of the chest, waist and legs of pregnant women at home. Breastfeeding and holding a baby are important "jobs" that new mothers have to engage in every day. Of course, pectoralis major and arm muscles need extra practice. In the gym, you usually use bench-press dumbbells to exercise. If there are no dumbbells at home, you can use mineral water and coke bottles instead. The method is to lie on your back on the ground or bed with your arms flat on your sides. Take a water bottle in one hand, hold it straight to your chest, and then restore it. Raise your arms to your chest repeatedly, then straighten your arms and lay flat. Repeat 10- 12 times. Leg exercise is also important. Exercise in the gym, you can practice sitting and cheating or hooking your legs. If you are at home, you can also hold the wall with both hands, or a chair, table, etc. Sit down slowly until your thighs are in a straight line with the ground. Try to use leg strength and then lift it. 12-15 times for each training. When you start exercising, you can reduce the number of times. In addition, you can also use rubber balls to exercise your leg strength. Put your legs in, hold the rubber ball and let go. If there is no rubber ball, you can use a quilt instead. The problem of waist and abdomen is the most prominent. When exercising the waist, lie on your back on the ground or bed. Stretch your hands horizontally, put them on your sides, bend your calves 90 degrees, and slowly lift them to your waist and abdomen until your knees, thighs and lower abdomen are on the same plane. Then slowly put it down. Do it 10 times at first, and then you can gradually increase the amount according to your physical condition. Breastfeeding before exercise should be carried out according to the physical condition of the new mother when she begins to resume exercise. Don't rush for success. Once you feel unwell, stop immediately. In addition, the maternal joints are still unstable. When doing stretching exercises, you should avoid stretching too much. Before exercise, pregnant women are required to do 5- 10 minutes of warm-up training, just like normal fitness. Such as jogging, aerobic cycling or multifunctional fitness equipment. As for strength training, it requires 20 minutes per week, and according to physical condition, it can be increased by 5 minutes every 2 weeks. Before exercise, it is best for pregnant women to go to the bathroom to avoid abdominal discomfort. You should properly replenish water during exercise. Generally, 15-20 minutes can be supplemented with 100 ml of water. If you sweat a lot, you can appropriately supplement some drinks containing electrolytes. In addition, it is best for pregnant women to breast-feed their children before exercise. This is because after exercise, the body will produce a lot of lactic acid, which will affect the quality of milk. If you breast-feed your child after exercise, it's best to spend 3-4 hours.