Error 1, practice is not in place.

Professional personal fitness instructors believe that if the movements are not in place during exercise, it will not play any role in losing weight. The most common mistakes are: drooping head (this action will relax abdominal muscles), replacing muscle strength with inertia when doing actions (abdominal muscles can't be exercised), and falling hard and fast when doing actions. Experts say that the posture of exercise must be accurate in order to effectively lose your stomach. If you don't know whether your posture is correct, look in the mirror.

Error 2. The wrong movement was chosen.

The fitness instructor thinks that the worst part of abdominal weight loss exercise is sit-ups, especially when the posture is incorrect. If you are always used to neck exertion, you should exercise your hip muscles, not your abdominal muscles. Sports experts recommend that you should do these exercises to reduce your stomach: Pilates (which can exercise the deepest abdominal muscles), flat exercise, cycling and other comprehensive exercises that can exercise your whole body muscles (like kettle bells). When doing traditional sports, we can also use speed balls and stability balls. These tools can change the balance of the body, and more efforts need to be made during exercise, thus enhancing the weight loss effect of exercise.

Error 3. Wrong way of breathing

Experts believe that the way of breathing is particularly important for reducing stomach. Because people's stomachs are inside their stomachs, if they don't breathe in the right way during exercise, they will push our stomachs into their stomachs, which will bulge out and swell up. Therefore, when doing abdominal exercises, we must develop a correct breathing method. For example, the breathing method of flat exercise is: first lie flat and inhale at the same time, then slowly exhale and abdomen when the upper body bends upward, and breathe like this every time you do an action. The difficulty of this method is to keep the abdomen closed when exhaling, but as long as it is done, it can have an immediate effect.

Error 4, the movement mode remains the same

Professional health coaches and personal trainers agree that it is a big mistake to do the same exercise every day without adjusting the speed, frequency or weight. Because the human body has strong adaptability, it can quickly adapt to a given continuous exercise without burning more fat. Therefore, whether we do aerobics with DVD, play fitness equipment or take video lessons, we must constantly change our exercise methods to achieve the goal of losing weight. To change this mistake, you can choose to play aerobics CDs in cycles, then do different movements, or take a new fitness course, or even ask a coach to help you plan and update your exercise style. So how do we know that a sport doesn't work? It's simple. If we didn't feel any pain after exercising last night, it's time to change the way we exercise.

Error 5. Do high-intensity aerobic exercise in the wrong way.

Want a good slimming effect? Then don't do aerobic exercise all the time, but stop for a while, so that you can burn fat better. "To lose weight effectively, all you need to do is increase the speed of walking, running, swimming and cycling, or accelerate the exercise for 60-90 seconds, then slow down the exercise for 60-90 seconds, and so on," experts said. We should keep our bodies active at all times, don't keep our bodies in a constant state, and change the duration, speed and interval of exercise appropriately.

Error 6. Wrong diet

All experts agree that the quickest way to lose weight is to use healthy eating habits. Even if you can do 1000 abdominal weight-loss exercises a day, if you eat too much later, the six strong abdominal muscles in your dream can only be covered with thick fat. If you really want to go to the beach in a swimsuit, you should eat less fine carbohydrates such as pretzels, bread and pasta. Absorb less sugar and alcohol, which are easy to get pregnant. Eat more foods containing high-quality protein, such as beans, white meat (chicken and turkey), lean beef, fish, low-fat dairy products, fruits and vegetables without starch.

Error 7. Sports only pay attention to quantity, not quality.

Experts believe that we don't need to do the same exercise 50 times a day, 100 times, or even thousands of times. Many people make this mistake, thinking that the more they do, the more they lose. In fact, this is just a misunderstanding. If you can do abdominal weight loss correctly, you only need to do 1-3 groups every day, and 8-20 times in each group is enough. Is this good news?

Error 8, moving too fast

The action is too fast to achieve the expected effect. In fact, it is better to exercise in an orderly way. When you slow down, your body can be better controlled and more muscle fibers can be mobilized, so that the exercise will be more thorough and the effect of slimming will naturally be better. Here is a new concept worth trying: instead of doing as many flat exercises as possible in one minute, it is better to do it once, but it takes 60 seconds.

Error 9. The pressure is too great.

I often feel that stress will make the body produce more stress hormone-cortisol, which will affect the secretion of other hormones in the body and thus gain weight. To make matters worse, almost all the excess meat grows on the stomach. In fact, there are many ways to eliminate the stress brought by daily life, such as taking a few minutes of deep breathing, meditating for a few minutes every day or practicing yoga regularly.

Error 10, too little sleep.

Many studies show that lack of sleep can make people fat. Lack of sleep will affect blood sugar, hunger hormones, and even affect the efficiency of your calorie consumption throughout the day. Studies have shown that people who sleep 6 hours a day on average are 27% more likely to be overweight than those who sleep 7-9 hours a day. Those who sleep only five hours a day are more likely to be overweight than those who sleep normally.