No matter married or unmarried, no matter men, women and children, they basically have a "rich belly" that they had before. In fact, this is mainly a bad living habit ... Now, no matter whether you are married or unmarried, regardless of men, women and children, you basically have a "big belly" that you had before. In fact, this is mainly caused by bad living habits. It is impossible to achieve this effect through training in a single field. Although leg lifting and stretching can increase the compactness and strength of the abdomen, it will not eliminate the excess fat in the abdomen. In addition to abdominal training, it is also necessary to cooperate with the whole body strength training to improve the overall muscle density of the body, and it is also necessary to have a complete heart training plan to consume fat and calories in the body (heart training can choose jogging or brisk walking for at least 5 days a week for 30 minutes each time). Don't forget that training must be supplemented by a healthy diet. What you need to know is whether you have a flat belly gene or not.
1, how to thin the upper abdomen
Lie on your back with your legs slightly apart, bend your knees and put your hands on the root of your thighs. Inhale and exhale, hold your head up and chest out, touch your knees with your hands, and stay at the highest point for 2-3 seconds. At this time, the toes are slightly upturned, the strength is concentrated in the abdomen, and the lower body should be relaxed. Then slowly put down your body. * * * Repeat 5 times. Lie on your back, legs slightly apart, knees bent, hands and fingers extended together, toes slightly tilted. When inhaling and exhaling, the palm drives the body to lift the head and shoulders to the upper left and leave the ground, and then slowly put them down after staying for 2-3 seconds. Repeat 15 times on both sides, and finish in one breath. Lie on your back, put your hands straight at your sides, put your legs together, bend your knees, straighten your toes, raise your legs, and keep your calves parallel to the ground. Use abdominal strength to lift your hips off the ground and pull your legs to your chest. Repeat 15 times. It is a normal physiological phenomenon and an important way to keep fit. This method of losing weight with a small belly is actually very simple to do. When we inhale, our abdomen will rise, and when we exhale, our abdomen will shrink. Although I may not be used to it at first, after getting used to it, it will not only help stimulate gastrointestinal peristalsis and promote the discharge of waste in the body, but also make the air flow smooth and increase vital capacity. How to thin out the massage method of the upper abdomen Long-term adherence to abdominal massage can enhance the digestive function of the stomach, promote intestinal peristalsis and prevent constipation. Sedentary people stand up for exercise and massage every 1-2 hours, which is good for health.
3. Reduce the fruit in the lower abdomen
Lemon whitening skin should eat some lemons, and don't forget when you lose weight and shape. Lemon is mainly citric acid, which can promote calorie metabolism. The content of vitamin C is the first and the calorie is the lowest in fruits. All those who love beauty and want to lose weight must fall in love with the sour taste of lemon. Remember, it is good to eat less, otherwise it will hurt your stomach and you can't eat on an empty stomach! Thanks to the trend of slimming, the price of tomatoes soared overnight and became a star product. Tomato is not only rich in vitamins C, E and K, but also rich in lycopene, folic acid, carotenoids, phenolic acids and fiber. It is the most popular healthy fruit recently, and it is also a good ingredient for diet fruit meals. Kiwifruit Kiwifruit is sweet and juicy and rich in vitamin C, so it has become the most popular fruit for beauty and body shaping. Sweet and sour kiwi fruit can prevent constipation, help digestion and beautify the skin. Even as a diet meal, it will make people eat with relish, and it is also a high-quality fruit with low calories and high nutrition. A cup of yogurt every day can help the growth of beneficial bacteria in the intestine and drive away the bad bacteria that cause flatulence! Low-sugar and tasteless natural yogurt is a good friend when you lose weight and a healthy snack that can satisfy your appetite. Sugar and protein in yogurt can also stabilize blood sugar and reduce the chance of excess calories being converted into adult fat storage. Skim chocolate milk. What? Chocolate milk can actually help eliminate the abdomen! Yes, a good cup of chocolate milk, which contains both well-absorbed sugar and protein, is the best choice to help muscle function and increase muscle. Drinking a cup before exercise can increase muscle performance during exercise and help muscle fatigue recover. And chocolate milk contains calcium, which is also very helpful to lose weight.
4, the lower abdomen is in danger of being fat.
There is a lot of fat in the waist and abdomen that leads to lumbar diseases, and the lumbar spine is one of the most directly compressed parts. The extra weight per kilogram of the body will increase the load on the spine. First, it will compress the load-bearing part of the body axis, that is, the lumbar spine, which will lead to lumbar diseases. The risk of hypertension is high, and the waist circumference of 20-30 years old is enlarged, and the incidence of hypertension is higher than the normal waist circumference of the same age 1 times; Between 40 and 50 years old, the waist circumference is thick, and the incidence of hypertension is 50% higher than that of normal waist circumference of the same age group. Most of the waist and abdomen fat that causes diabetes belongs to abdominal obesity. A study on a group of white women found that the probability of abdominal obese women suffering from diabetes was 10.3 times that of ordinary women. Some friends especially like sweets and high-calorie fried food. Because of the high calorie intake, there will be more and more fat in the body, which will accumulate in the abdomen and buttocks of the human body. In addition, there are some white-collar workers or friends who sit and work for a long time. Abdominal obesity is probably caused by poor sitting posture. Especially those friends who like to sit hunched over for a long time, it is easy to make their stomachs full of fat. In fact, for the human body, the parts that are most likely to accumulate fat are the abdomen, waist and buttocks. Once there is a belly, it is difficult to eliminate it. Because too much fat hindered the smooth circulation of the body before, the metabolism of the human body deteriorated and constipation was prone to occur. If you are constipated for a long time, your stomach will be full of fat. Secondly, if the waist of the human body does not get enough exercise, it will accumulate a lot of fat and make the waist fat.