Have you accumulated too much fat in your abdomen? In fact, compared with abdominal fat, visceral fat accumulated deep in the body is more harmful to health. The meat that can be squeezed out from the waist is called "swimming ring" and "love handle". In fact, it refers to the accumulation of fat in the circle expanding outside the waist and abdomen.

According to the survey of the fitness center, eliminating the "swimming ring" is the main purpose of most people going to the gym. It's just that everyone seems to have a misunderstanding about sit-ups, thinking that as long as you do more sit-ups, you can eliminate abdominal fat. But in fact, these are two completely different things. Sit-ups strengthen muscles, but the "swimming ring" is a whole circle of fat. If you want to get rid of it, you need to burn fat, which can be achieved through diet control and aerobic training.

The following five actions are all aimed at eliminating the fat in the swimming ring. Insist on completing at least one set of movements every day, and you can burn fat effectively!

Fat combustion

1| Bike sit-ups

Lie flat on the ground with your knees bent.

Put your hands behind your head and raise your head slightly.

Touch your right knee with your left elbow and stretch your left leg.

Return to the starting position, stretch your other leg and touch your left knee with your right elbow.

Three groups at a time, 25 times in each group.

2| boxing practice

Stand with your feet apart and hip width apart.

Turn your waist and abdomen to the right, and extend your left hand forward, like a boxing posture.

Return to the starting position and move in the opposite direction.

Exercise 100 times

3| Lie flat and bend your legs.

Lie flat with your hands at your sides and palms on the ground.

Lift your legs so that your calves are parallel to the ground.

Turn your leg to the right so that your right thigh touches the ground and keeps an angle of 90 degrees.

Go back to the middle and move to the other side.

4| Sidebar type

Lie on your side and support the ground with your elbows.

Straighten your legs and keep the edge against the floor.

Use the strength of core muscles to keep your body in a straight line for 20-30 seconds.

Relax, rest 10 seconds and then switch sides for training.

Hold for 30 seconds on each side and practice 4-5 groups.

5| Russian Revolution

Sit on the floor with your knees bent and your feet flat.

Maintaining a low-fat diet while doing five groups of exercise can promote calorie burning. As long as you persist, the fat at the waist will gradually decrease.