The accumulation of human body fat is rising, that is, first from the buttocks to the waist, especially at the junction of the buttocks and thighs; Then go to the abdomen, centered on the navel and lower abdomen, including the part below the sternum; Third, to the part below the breast, the lines will gradually become inconspicuous; The fourth is that around the thighs, especially inside and outside, it is particularly easy to accumulate fat; Finally, the neck and face. If you want to lose weight, the order of fat consumption is just the opposite, so repeatedly, the abdomen and buttocks will naturally become the most difficult parts to lose weight.
Second, how to reduce abdominal fat
1, you must eat normally one day.
If your own weight loss plan is unreasonable, you are blindly slimming, thinking that eating one meal at a time will make you thinner. In fact, if you eat too much when you are hungry, it is still difficult for you to lose weight. So keep at least one normal meal every day and eat more digestible food.
2. Drink a certain amount of water.
You know, drinking water can not only beautify your face, but also speed up your metabolism. You may not be used to drinking more than 800 ml of water every day at first, but it can help you take away excess fat.
3, there must be a standardized schedule.
Fix the time for eating and sleeping every day. For example, if you used to eat at noon 12 every day, you can eat at 1 1: 30 in advance and go to bed before 12: 00. Only when the schedule is regular can we help lose weight.
Step 4 do more small moves
In order to burn waist fat, you can walk to work every day, bring a bottle of water, and tighten your abdomen when standing and walking. Be sure to stand for an hour before sitting after dinner.
5, do not eat pasta, egg yolk, potatoes, taro, fried food.
Many fried foods are not only high in calories, but also difficult to digest after eating. Every noon is the fastest time for human metabolism, so you must finish your meal before 1 1: 30, and you can have porridge and vegetables for dinner at 6: 00 in the evening. There is no deliberate dieting to lose weight, and it will not rebound easily.
6. Have lunch before three o'clock at the latest.
It is important to have a full lunch every day, and finish it before three o'clock at the latest. Vegetables with meat and rice can not only supplement the nutrients needed by the body, but also reduce the food intake in the afternoon.
Third, which exercises reduce abdominal fat?
1, horizontal movement of abdominal muscles
The reason why this set of horizontal abdominal exercises can reduce the stomach is because it is also aimed at the abdomen and waist. It is worth a try to reduce the fat in the upper abdomen first, then the fat in the lower abdomen, and then exercise the waistline.
Umbilical therapy exercise: lying on the bed or floor, keeping the lower body still, and then doing sit-ups can tighten and flatten the protruding part of the stomach.
Lower abdomen exercise: lying on the bed or floor, keeping the upper body still, lifting your feet to do leg flexion and extension and head-up exercise can tighten and shrink the whole lower abdomen.
Exercise of the external oblique muscle: After completing the above two exercises, you can practice the external oblique muscle. It is mainly to twist the waist and abdomen muscles on both sides. This exercise plays an auxiliary role, making the weight loss effect of upper and lower abdominal exercise more obvious.
Step 2 climb the stairs
Climbing stairs requires a lot of exercise, which is more effective than running to lose weight. In the process of going upstairs, we actually have to move against the gravity of the earth, so we need to be nervous all over, use our legs to drive our bodies up, and at the same time, our upper body should work hard to finish it, so we often sweat profusely after the exercise, because the whole body consumes a lot of heat. The weight loss effect of climbing stairs can actually be compared with climbing mountains, but it is much more convenient. We can find a place with long stairs for outdoor practice, and office workers can also use the commuting time to climb the stairs instead of taking the elevator.
When going up and down the stairs, you mainly use the muscles on the front side of your thigh. Lifting the body when going up the stairs, supporting the body when going down the stairs, also has the function of exercising the psoas major muscles. When climbing stairs, the upper body is straight, the strength of the lower body movement will be transmitted to the abdomen, and the abdominal muscles can also be exercised. If the office or home floor is not high, take the stairs from today.
Step on a bike in the air
When your legs are moving, you should use the strength of your waist and abdomen. The more action is in place, the more powerful it is to exercise the waist and abdomen, which is one of the most effective exercises to reduce stomach. Be careful not to exercise too much, and it is best to do so before going to bed, and the effect will be better.
Exercise of aerial bicycle: Lie on your back on the bed or cushion, then lift your legs and keep your upper body on the ground, and then bend your knees alternately to simulate the action of riding a bicycle, about 30-50 times each time. If you just try, you can put a pillow under your hips for support. When doing movements, it is best to keep your instep straight and not move too fast. Slowly put the action in place and feel the muscle changes in the abdomen and legs.
4. fundraising long-distance running
For office workers, fun run not only solves the distress of not having time to exercise during the day, but also makes the effect of exercise more obvious, especially those with "general belly", and should take time out to run at night.
From 7 pm to 2 am the next day, hormones, the key substances of human metabolism, have the strongest response to physical exercise. Corticosterol related to fat metabolism and thyrotropin related to muscle repair (blood content) increased sharply. Therefore, this time is the best time to lose weight by running.
Step 5 swim
Swimming for an hour can consume 476 calories, which is equivalent to two hamburgers. Is the best way to lose weight. However, there are several points to note.
Go all out when swimming. Keep the heart rate at about 80% of the maximum heart rate. In order to ensure this standard, count how many times the pulse jumps within 6 seconds of each swimming cycle, and the next "0" is the heart rate of 1 minute. During swimming, the rest time is halved until a round trip or interval time is reduced to 10 second. Floating boards, paddles, flippers, lifebuoys and other water toys not only help to burn more calories, but also exercise the muscles of limbs.
Practice in different periods. Like the training of professional swimmers, swimming is divided into four sections, with breaks 15-30 seconds. The specific arrangement is to swim 1 round trip, then swim 2 round trips, then swim 2 round trips, and finally swim 1 round trip, and each section ends with a quick swim. Many people swim very slowly and consume far less calories than fast short-distance swimming, but don't run through fast swimming, or your physical strength will be too fast. You can swim slowly first, then quickly, then slowly, then quickly.
Step 6 take a walk
Walking is considered as one of the best exercise methods, because it is not limited by time and space, and the walking speed can be adjusted according to one's own wishes. Fitness and weight loss, especially walking after meals, can accelerate the burning of fat and play a role in losing weight.
First of all, speed is important. You can choose to walk at a speed of 1.5 km for 4 km, then walk at a normal speed for10min to recover, then walk at this speed for 4 km, then walk at a constant speed for10min, and so on. You can also keep walking for 30 to 45 minutes, or walk quickly. Keep the speed at about 120 steps to 140 steps per minute.
Every time you walk, you should shrink your abdomen in minutes, and your thoughts are focused on shaping your abdomen. And when walking, imagine that your legs are raised to the height of your navel. When you take a step forward, your hips should also move forward immediately. This walking posture, which rotates to the hips, will make your torso rotate, so more abdominal muscles will contribute, and the abdominal lines will become flat and tight.
7. Sit-ups
Lie flat on the ground with your legs slightly bent and your hands crossed behind your head or chest. Just like ordinary sit-ups, get up and lie down and repeat the action 50 times. Or lie flat on the ground and cross your feet to do sit-ups. This method is more difficult than ordinary sit-ups, but it has a good exercise effect on abdominal muscles, which can tighten abdominal muscles and eliminate excess fat. This method can also determine the amount of exercise according to personal situation and physical fitness.
However, it should be noted that people who have not exercised for a long time or have poor physical fitness can get help from others in the previous exercises, such as holding down the instep or reaching forward with both hands to complete the auxiliary movements. This method is suitable for people who have a beer belly for the first time.
8. Palm pressure
Palm pressure is what we often see from foreign fitness coaches, but don't laugh at its old name. This is very effective for exercising the chest, arms and back. There is no need to limit how many times you do it at a time. If you don't, you will reach the limit of your body. That's enough. Putting your feet on the bed and pressing your hands on the floor means pressing your palms down, which increases the difficulty of pressing your palms down and challenges the limits of your chest muscles and arm muscles.
Finally, I would like to remind you that the metabolic rate of the body will be higher than other seasons in cool summer fitness, which means that exercise consumes more nutrients and water in the body and needs to be replenished in time, otherwise it will inevitably cause damage to the body. During exercise, it is best to drink 6 to 8 glasses of water in a small glass every day. In addition, it should be noted that we should not blindly increase the amount of exercise in order to reduce meat, because when the human body moves to a certain extent, it will reach an exciting point.