Because many office workers sit in the office for a long time and lack exercise, it is easy to accumulate fat in the abdomen, which belongs to deep fat. To solve it effectively, we need cooperation from many sides.

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.

To cooperate with sports.

Shake the hula hoop or do sit-ups and stretching exercises at any time, which can gradually eliminate abdominal fat, make abdominal muscles stronger and make it more difficult to accumulate fat.

1. Sit up straight.

Women who expect to be in the office for a long time on weekdays must sit up straight, for example, don't hunch over and put their feet around smartly, because the correct sitting posture not only makes your manners better, but also keeps your abdomen and buttocks tense, so that the hip lines are not easy to deform and the leg curves are corrected.

2. Don't bear it.

Because it is easy to make flatulence, if you get used to it, the rectal mucosa will become dull, and even form inertia constipation and poor defecation, then the lower abdomen will naturally grow sturdily! In addition, you can try to drink a cold drink or eat more fruits and vegetables when you get up in the morning, which can achieve gastrointestinal peristalsis and promote defecation.

3. Use abdominal breathing.

The method of abdominal breathing is actually very simple; When we inhale, our abdomen will rise, and when we exhale, our abdomen will contract. Although I may not be used to it at first, getting used to it will help stimulate gastrointestinal peristalsis and promote the discharge of waste in the body. On the other hand, it will also make the air flow smoothly and increase the vital capacity.

4. Keep losing weight.

When walking and standing, remember to contract the abdomen forcibly, and then cooperate with abdominal breathing. You may feel very tired a day or two ago, but after a long time, you can see that your abdominal muscles become tight, and you can easily lose weight.

5. Be absolutely diligent in exercise.

In addition to reminding yourself to tuck in, do more anal exercises and take the stairs frequently, so that fat will no longer sag under the influence of gravity; In addition, women who often sit in the office can use the office chair to keep their upper body straight, their pelvis tilted backwards, sit on their hips, and then slowly pull their hips up until they are tight, and then return to their original state. If you are not used to it at first, it will help stimulate gastrointestinal peristalsis and promote the discharge of waste in the body. On the other hand, they can also make air flow smoothly and increase vital capacity.

Fight back waist fat

Myth 1: Sit-ups are the best way to exercise abdominal muscles.

Reality: Shoulder ache, backache, but my stomach is still there.

Sit-ups, which have always been regarded as a magic weapon to obtain a flat and firm abdomen, have not been included in the "most effective abdominal fitness methods" of authoritative American fitness institutions. There is a simple reason. When we sit-ups, the movements are often not in place. Usually our backs and shoulders are full of strength, but our abdomen has not been really exercised.

After comprehensive evaluation of the effect of 13 abdominal fitness method, experts found the first three most effective methods, namely: riding machine (bicycle fitness device) training; Captain's chair (a bench with a 30-degree angle to the ground, you can lie on it and lift your legs for a few seconds to strengthen your abdominal muscles) training; Fitness ball training.

Improved version of sit-ups: Fitness instructors believe that in order to make sit-ups play a better role, we can try to make the following changes-only do 10 sit-ups per minute, and keep the upper body at a 45-degree angle with the ground for 5 seconds, which is much better than doing 60 times per minute.

Myth 2: If you want to develop tight abdominal muscles, you must do abdominal exercises every day.

Reality: There will always be a counterattack.

The formation process of abdominal muscles is exactly the same as other parts of the body, and it takes some time to shape. Because after a lot of training, the cellular morphology of muscle tissue has changed, but it has not been fully formed, and it usually takes 48 hours to complete the task of muscle "reconstruction". Daily abdominal exercise can certainly promote the burning of fat, but it does not leave time for the formation of abdominal muscles. Once the exercise is relaxed, the fat will immediately launch a "counterattack" and everything will be in vain.

Correct practice frequency: 1 3 times a week.

Myth 3: High-density exercise will definitely double the effect.

Reality: breathless and out of position.

Do an action 100 times, can you get the effect of 1 times more than doing it 50 times? Fitness is not a simple accumulation of quantity, but should pay attention to qualitative changes. Take the "captain's chair" equipment training as an example. Many people will do dozens of them in a row until they are sweating and panting. According to the senior fitness coach, abdominal muscle training's key is to get his movements in place and need a proper pause. It is best to use 15 as 1 group, and do 2 ~ 3 groups at a time.

Ways to strengthen the effect: Make more changes during exercise, such as tying a small sandbag on your leg, and the effect will be different.

Myth 4: strengthen the abdomen = waist.

Reality: I lost my waist and gained my stomach.

Many people confuse abdominal exercises with waist-reducing exercises, thinking that an action can both slim the waist and beautify the abdomen, but it is often thin the waist and fat the abdomen.

This is because it is much easier to lose the fat accumulated in the waist than to shape the muscles in the abdomen. Only by cooperating with diet, reducing the intake of high-calorie food, and insisting on corresponding training, can the "small waist" be seen again. The waist is thin, and the abdomen without special training is more "prominent". Don't expect a certain exercise to complete the dual task of strengthening the abdomen and waist at the same time. There is no shortcut on the road to losing weight.

Suggestion: practice step by step and don't believe in the "two in one" method.

Teach you how to eat fat.

Eating the following foods can effectively inhibit many diseases caused by eating more fat.

Onion: contains prostaglandin A, which can relax blood vessels and lower blood pressure; It also contains allyl trisulfide compounds and a small amount of sulfur-containing amino acids, which can reduce blood lipid and prevent arteriosclerosis. People over 40 should eat more.

Apple: Because it is rich in pectin, cellulose and vitamin C, it has a very good lipid-lowering effect. If you eat two apples a day for a month, most people's low-density lipoprotein cholesterol harmful to the cardiovascular system will be greatly reduced, while the level of high-density lipoprotein cholesterol beneficial to the cardiovascular system will increase. Experiments show that about 80% of hypertensive patients have low cholesterol levels. Apples can help eliminate excess sodium salt and prevent leg edema. Eating 3 apples a month can keep your blood pressure satisfied. Apples rich in pectin can help the intestines combine with toxins, accelerate detoxification and reduce heat absorption.

Garlic: Sulfur-containing compound, which can reduce cholesterol in blood, prevent thrombosis, increase high-density lipoprotein and protect heart arteries.

Milk: It contains more whey acid and calcium, which can not only inhibit the accumulation of cholesterol in arterial wall, but also inhibit the activity of cholesterol synthase in human body and reduce the absorption of cholesterol.

Oats: rich in linoleic acid and xanthine nucleoside, which can prevent atherosclerosis.

Corn: rich in calcium, phosphorus, selenium, lecithin, vitamin E and so on. And has the effect of lowering serum cholesterol. Indians have almost no hypertension and coronary heart disease, which is mainly due to their long-term staple food of corn.

Kelp: It is rich in taurine and fiber algae, which can reduce blood lipid and cholesterol in bile.

Grapefruit: Acidic substances of grapefruit can increase digestive juice, promote digestive function, eliminate fatigue and beautify skin. Grapefruit is rich in vitamin C and low in sugar.

Tomato: Tomato contains lycopene, dietary fiber and pectin, which can reduce calorie intake and promote gastrointestinal peristalsis.

Leek: Besides calcium, phosphorus, iron, sugar, protein, vitamin A and vitamin C, leek also contains carotene and a lot of cellulose, which can enhance gastrointestinal peristalsis, have a good laxative effect, and can eliminate excessive fat and toxins in the intestine.

Grape, grape juice and wine contain resveratrol, which is a natural substance that can lower cholesterol. Animal experiments show that it can lower cholesterol and inhibit platelet aggregation, so grapes are one of the best foods for patients with hypertension.

Lentinus edodes: It can obviously reduce the levels of serum cholesterol, triglyceride and low-density lipoprotein, and it can make the high-density lipoprotein in the body increase relatively if eaten frequently.

Wax gourd: Eating wax gourd regularly can remove excess fat and water in the body and play a role in losing weight.

Carrot: rich in pectin calcium, it is excreted after running in with bile acid. If the human body wants to produce bile acids, it will inevitably use cholesterol in the blood, thus reducing the level of cholesterol in the blood.