How to effectively reduce abdominal fat, people's stomachs are easy to accumulate fat, and the big "swimming ring" looks ugly, which makes many beauty lovers have a headache and will cause fat metabolism disorder. Let's share how to effectively reduce abdominal fat.
How to effectively reduce abdominal fat 1 1, plate support
The first movement, we introduce you to a more classic abdominal training movement, which is our flat support. When doing flat support, try to keep it for a long time, but a long time is not enough. You should make this action a standard. When you do this, you need to keep your body in a straight line and ensure that your abdominal muscles are tightened. This is the most standard action.
2. Lift half your stomach on your back.
In the second training action, we do a supine posture. In the supine posture, we will complete the next training action. After lying on your back, we put our hands behind your head, bend our legs and lift our shoulders off the ground, and then you can complete this semi-abdominal roll as shown in the figure.
Step 3 scissor legs
Let's stay on our backs. Let's do the scissor leg action again. In this action, we also need to lift our shoulders off the ground, and then straighten our legs to keep our abdomen in a state of high tension. After completing these actions, you can alternate your legs as demonstrated in the legend to complete this scissor leg action.
4.v-shaped sitting posture
If you don't know how to do this action, you can look at the illustration above and try to imitate it yourself. First, lay our bodies on our backs, then bend our legs and lift them. When lifting, make sure our calves are parallel to the ground. Then lift our upper body off the ground, which will keep our bodies V-shaped.
Keeping this sitting posture unchanged will make our abdomen feel more nervous. If you feel that your body will shake at will, you can put your hands on your sides as shown in the picture to stabilize our body.
5. Russian distortion
The last training action introduced to you is our Russian twist. When doing this training action, we also need to keep a sitting position, but this sitting position is not as difficult as our V-shaped sitting position. Just keep one foot off the ground a little.
But it's not enough to keep our feet off the ground. Our upper back should also be lifted off the ground and our bodies should remain in a V-shaped sitting position. Then you can use your abdomen to drive your body to rotate.
How to effectively reduce abdominal fat 2 sit-ups?
This exercise posture is the most common. In order to eliminate the fat on the stomach, the traditional sit-ups can be slightly improved. Lie flat on the ground, put your hands behind your head, focus on your abdomen and slowly lift your upper body. Stay for a few seconds when the angle is about 30 degrees.
At the beginning of training, you can try to do 10 times first, and then gradually increase it, and it is appropriate to insist on doing it 30 times each time. It is normal to feel sore. You can gently massage your waist and abdomen after you finish. Slowly, you will find that abdominal fat tends to decrease.
Plate support moves.
When doing flat support, the abdominal muscles will be greatly strengthened and the big belly will gradually flatten. Doing this kind of training needs to master the correct action essentials to be effective.
The body is in a prone position, supporting the ground with the strength of toes and arms, bending the arms and keeping a line from the back of the head to the heel. Pay attention to the hips can not tilt, abdominal muscles force. After 30 seconds, relax as much as possible, and continue to repeat the plate support action, repeating 10 times.
Transverse abdominal movement.
It is called belly roll because the upper body of the exerciser needs to be bent and upturned, especially the abdomen position is obviously bent. Lying on your back, stretching your legs and rolling your abdomen have a good effect on eliminating the fat on your stomach, and your abdominal muscles can also be well exercised.
The specific method is: first, prepare a yoga mat, touch your ear with one hand and put the other hand on the ground, then bend your knees to your abdomen, try to keep your legs close to your chest and make your stomach feel tight. If one posture is tired, you can change your hands in the opposite direction and continue to do abdominal rolling exercises, with 20 ~ 30 groups on each side.
Sit up straight
When sitting, hunching will make the already big belly even more unsightly. If you really don't have the energy to exercise, you can maintain a good sitting posture and reduce fat appropriately.
Stretch your abdomen and chest, put your shoulders back, put your chin away and sit up straight. Sticking to it for more than half an hour is equivalent to doing a lot of exercise. This daily practice is simple and convenient, and you can remind yourself to do it at any time, which helps to lose the fat accumulated on your stomach.
Abdominal liposuction.
The method of reducing fat by exercise is really effective in reducing abdominal fat, but it may take some time to be effective. The most effective way to reduce abdominal fat should be liposuction, which is a real and quick way to solve abdominal fat accumulation.
Abdominal liposuction uses high-frequency electric field, ultrasonic wave, small incision and negative pressure suction to crush and remove fat. Surgical treatment can directly carry out fat shaping, eliminate excess fat and make the outline look better.
Of course, this kind of operation can only be carried out under the condition of its own conditions, and it needs to go to a regular hospital for a series of health checks and disease elimination. Some patients with morbid obesity or abnormal coagulation mechanism are not suitable for abdominal liposuction.