Here we popularize a waist-hip ratio, which can give a judgment on our health. If you are a male, your waist-hip ratio is greater than 1.0, and if you are a female, it is greater than 0.86, indicating that there are potential health hazards. Therefore, the main purpose of our body weight loss should be to consider the internal health first, and then consider whether the external shape is beautiful enough, especially for people who are not fat as a whole, but have more waist and abdomen fat. We need to pay more attention to this matter.
If we only look at the problem of fat in the waist and abdomen, there are actually several reasons. First, because of the long-term sedentary environment, second, the basic metabolism in the body has become slower than before, third, the eating habits are not good, and fourth, it has been in constipation for a long time. You know the reason, then tell me how to do it, or look at it according to the situation. If the whole body is partial, it depends on the whole body to lose fat. If the weight is normal, it will be analyzed. If it's because of sitting for a long time, you should get up and exercise more. If it's because of diet, it's necessary to have a regular diet. If it is constipation, you should go to the hospital.
If your body fat is not too high and you need to shape your body and have a vest line, you need to carry out special targeted training on your abdomen. To sum up, no matter what reason you are in, moderate exercise is necessary. The recommended actions below are suitable for everyone. For people with constipation, it can also stimulate the gastrointestinal tract, thus alleviating this problem. For people who have reduced their body fat rate and want to have a vest line, it is easier to exercise their abdomen.
Action 1: supine support belly roll
Find an object about the length of the thigh, lie on the ground, put your hands behind your head, lift your shoulders and raise your head, keep your back close to the ground, and put your calves together on the object so that the two calves are parallel to the ground. Then continue to stand up and squeeze the abdomen to the maximum, and then slowly move down to recover 20 times.
Action 2: Straight leg sit-ups
Straighten your arms and legs in the opposite direction, raise your arms above your head, straighten your legs backwards, lie flat on the ground, straighten your back and tighten your abdomen, and then lift your upper limbs up hard until they are perpendicular to the ground, at the same time straighten your arms up and keep your legs stable. Then lie back, return to the original position and do it 20 times.
Action 3: Bend your legs and roll your abdomen in the opposite direction.
This action should be done on the bench. Only when your legs are brought together and lifted off the bench, you lie on the bench from head to toe, with your hands up, your big arms at your sides, and your small arms holding the edge of the bench down to support your body. Then tilt your legs and squeeze your abdomen until your legs are lifted to the maximum, and then move down slowly, without touching the bench, for 20 times.
You can take a break between two movements, but if you don't feel tired, you can do it four times a week and sit in 2-3 groups each time. Feel the details of the action during the action, and slow down to deepen the feeling. Generally speaking, exhale when the action is rolled up and inhale when the action is resumed. Want to get rid of the big belly, bid farewell to the waist of the bucket, and do abdominal training exercises quickly.
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