How to reduce abdominal fat, sedentary office workers and student parties need to get exercise. Exercise can improve the body's resistance, and a full state is more conducive to us to actively meet life. This sport requires high physical fitness. Now share some tips on how to reduce belly fat.
How to reduce abdominal fat 1 waist and abdomen training: You can also show off the vest line this summer.
Losing weight is not an end, and losing weight is not necessarily good-looking; Fitness is an investment, and only with a strong body can you be confident!
This summer, let's get your favorite vest line in a simple way! Remember that persistence will save effort!
1. Sit on the yoga mat, put your hands behind your back, bend your knees and lift your legs, and move your upper body and legs to the middle at the same time. Note that only your hands and hips touch the ground.
2. Lie flat on the yoga mat, put your hands on your sides naturally, raise your head, bend your knees slightly, and lift your legs alternately.
3. Stand on the yoga mat, with your knees bent backwards, your forearms and one knee supporting the ground, and your hips lifted upward.
4. Sit on the yoga mat, bend your knees naturally, lean back, put your arms on your chest and swing your waist left and right.
5, lying on the yoga mat, legs straight up, arms straight up, do belly roll.
6. Lying on the yoga mat, knees bent, abdomen rolled sideways, arms diagonally straight.
7. Push-ups, arms straight and side kicks.
8. Support your arms on the yoga mat and do an upward kick.
Four things you need to know about abdominal training
"The lower abdomen is always backache", so I can't stick to it. This is a problem that most people have and there is no way to solve it. So it is necessary to talk about it in detail, so that everyone can know about it.
Do not rule out other reasons, such as waist injury. I'll just say some action details for your reference.
Most of the abdominal exercises are leg lifts, but many people follow the trend and ignore some action details.
In leg-lifting exercises, the waist is not close to the ground (there is no lower arch back), and the iliopsoas muscle (mainly psoas major) with hip flexion may increase the protrusion of the spine, causing discomfort and pain in the waist.
When doing leg lifting exercises, the waist must be close to the support surface, and there must be an active pelvic reclining process ("bow back"). So you may not understand. Let me give you an example: you lie on your back on a hard bed. Is there a gap between your waist and the bed board? At this time, you take the initiative to stick your waist on the bed surface without leaving a gap. This is the process of "pelvic reclining". This can also better feel the lower part of rectus abdominis.
Popular science of abdominal training
If you want to be a good abdominal muscle training, exercise a perfect abdomen and have a vest line, then you must know abdominal muscle training's knowledge. Abdominal training is somewhat different from other resistance strength exercises. Other resistance strength exercises will require the trainer to straighten his back to prevent waist injury, but the training involving the abdomen is basically "hunchback" (flexion and extension of the spine). The rectus abdominis connects the sternum and pubis like a thick rope, while the oblique abdominal muscle and transverse abdominal muscle do. Therefore, abdominal movements will almost certainly involve hunchback (bending and stretching the spine) (imagine that your upper body will curl up as soon as the string of rectus abdominis contracts).
Let's talk about sit-ups first. Many people will choose sit-ups when practicing abdomen. In fact, from the effect of isolated stimulation of rectus abdominis, sit-ups are not a good action, and the effect of isolated stimulation of rectus abdominis is better.
Abdominal rolling
Abdominal tummy tuck is also a very good exercise for the abdomen. You can understand that the function of rectus abdominis is to bend and stretch the spine and pull the sternum towards the pubic bone. Let's analyze, in the start-up stage of sit-ups, the rectus abdominis contracts and exerts force, but then the action enters the "hip flexion process", and the rectus abdominis only plays a role in stabilizing muscles and exerts force through isometric contraction.
After reading the previous explanation, many people may have the impression that "belly rolling is just 1/2, 1/3 sit-ups", which can be understood in this way, but in fact, these are two movements, belly rolling is bending and stretching the spine, while sit-ups are more of a "hip flexion action".
Secondly, sit-ups have been controversial. If you don't pay attention to the action standard, you will always be in a "hunchback" state during the whole sit-up, which is "very risky" and may bring harm to your spine (many people have backache after doing sit-ups). Comparatively speaking, abdomen reduction is safer. If you do sit-ups, I personally suggest that you must straighten your back. This is a little different from other abdominal exercises. Personal views are for reference only.
After doing any abdominal exercises, don't jerk your hands around your neck, which will cause unnecessary pressure on the cervical spine. Just cross it on your chest or put it next to your ear.
Male waist and abdomen training program
Abdominal muscles usually exercise less. If you don't pay attention to exercise, abdominal fat will gradually increase and muscles will become slack, especially those who often sit and work. Excess fat is deposited in the waist and abdomen, which is not only ugly, but also easy to cause various diseases. Therefore, it is necessary to strengthen exercise and accelerate blood circulation at the waist. Proper exercise can also accelerate the secretion of various glands related to the body, thus making the waist softer and more elastic. At the same time, most waist and abdomen training does not require special equipment.
Lie flat and tuck in.
Lying flat and rolling abdomen is a single rectus abdominis exercise, which makes abdominal muscles get comprehensive exercise and consumes excess abdominal fat.
1, lie on your back, bend your knees naturally, shrink your jaw, and slowly tighten your rectus abdominis.
2. Lift your shoulders with abdominal strength. This action only requires the scapula to leave and return to the ground, and the lower waist never leaves the ground. Exhale when rolling up and inhale when restoring.
Pay attention to the lumbar spine not to leave the plane, just leave the middle of the back and step up. Too much retraction of chin and excessive flexion and extension of neck will damage neck. Fixing your head at an appropriate angle for exercise will make your muscles ache, but it won't hurt your neck.
Oblique belly roll
Diagonal belly rolling can practice abdominal psoas and oblique muscles.
1, lie on your back on a flat surface, bend your knees 90 degrees, bend your legs and put your hands on your ears. Put your left hand on your abdomen, and lift and bend your right leg slightly, or straighten it.
2, keep the waist fixed, do abdominal roll, one elbow and the other knee are relatively close.
This action should keep the balance of the body, and be careful not to move the pelvis. The frequency and range of exercise vary from person to person.
Abdominal rolling
Belly rolling is used to exercise the muscles of the waist and abdomen, which is particularly effective in shaping the abdomen.
1, put your legs on the chair, adjust the angle, lie flat on the ground, tighten your waist and abdomen, and put your hands on your chest or abdomen.
2, inhale, roll up with abdominal muscle strength, stay at a high point, exhale, slowly fall, inhale when falling.
Don't hold your head too hard with your hands to avoid damaging the neck cone. Keep the lower body stable, lift your body with abdominal muscle strength, and don't use force on your feet. This kind of exercise is comfortable and stable.
Swimming stand alone.
Swimming standing mainly exercises the muscles of the waist, lower back and buttocks. It belongs to a higher level of waist exercises.
1, prone, stretch your body, and fully extend your legs and arms around.
2. Stretch the spine, stretch your hands and feet, hold your chest out, and leave your hands and feet off the ground. Let the abdomen and buttocks prove and keep the neck and spine in a straight line. Always keep your waist tight.
Lift your legs.
Lie on your back and lift your legs to exercise rectus abdominis, psoas diaphragm and rectus femoris.
1. Lie on your back on a flat ground. If you are in bed, you can grasp the edge of the bed above your head with both hands, or press the bed surface at both sides of your body with your arms.
2, both legs at the same time (or one leg in turn) straighten your knees up. After stopping for a minute, he slowly stepped back, quickly raised his legs and leaned back slightly. Practice exercise slowly. Inhale when you fall, exhale when you lift your legs, and complete your leg movements when you tighten your abdominal muscles.
How to reduce abdominal fat 2 People with too much waist fat will have relatively poor health and a slightly higher mortality rate than those with well-proportioned bodies. Therefore, if you want to have a healthy body, you must first have a flat belly. This is mainly because even if a person is well-proportioned, if there is too much belly fat, it will still have a certain impact on health.
Men pursue mermaid line and women pursue vest line, both of which are the embodiment of perfect abdomen, especially office white-collar workers, who have to face computer work all day, and must have accumulated a lot of fat on their waists, so it is urgent to reduce abdominal fat.
You can use your bed at home and lie at the end of the bed, but stay outside the bed below your hips, and then bend your knees so that your thighs are above your abdomen. Put your hands on your sides and palms under your hips. Next, your abdomen should be hard, and your legs should be straight forward at a speed of slowly counting to ten. Make your body in a straight line, then bend your knees at a speed of five and return your thighs to their original positions. This effect can eliminate excess abdominal fat and tighten abdominal muscles. It is especially effective for people with a particularly thick abdomen.
You can also do some lateral abdominal exercises, inhale as much air as possible through your nose, then exhale bit by bit through your mouth until the inhaled air is only 30%, and then hold your breath. Hold your breath and contract your lower abdomen, and your breath will rise above your chest. Then bulge the abdomen, and then lower the gas to the abdomen. Repeat the action of lifting the breath up to the chest and down to the abdomen for 5 times, then exhale slowly through the mouth and return to 1 after spitting. Repeat this process for 5 times to form 1 group, and repeat at least 2 groups.
In fact, it is not difficult to lose belly fat. Mainly do some simple exercises, which can help you exercise to your abdomen. However, if you want to see the effect of losing weight, you still need to keep doing it every day. Once it stops, it will be particularly easy to rebound. In addition, don't be full when eating, so that your stomach is full.