Can sit-ups reduce abdominal fat? Abdominal fat is the most headache for many people. Small belly is a nightmare for many girls in summer. Many people want to lose weight before summer comes. Can the following sit-ups reduce abdominal fat?

Can sit-ups reduce the fat on the stomach? 1 Sit-ups can thin the abdomen for a long time. In the process of losing weight, besides doing sit-ups, you should also keep your mouth shut. Keeping a secret is based on the patient's age, gender and occupation. Doctors need to calculate a reasonable diet, and the daily total calorie intake of carbohydrates, fats, protein and fruits is limited.

Eating a diet rich in dietary fiber, eating less high-fat, high-protein and high-calorie foods, and choosing a suitable exercise, such as running, walking, walking, aerobics, swimming and sit-ups, can achieve the effect of losing weight. Coupled with sit-ups and flat support, the strength of the core muscles is gradually strengthened, the fat cells in the abdomen are gradually reduced, and the muscle tissue is gradually increased to achieve the effect of losing weight.

Women's abdominal weight loss exercise

Torsion abdomen

Lie on the ground with your legs together, with your body straight forward, your arms bent and your hands behind your head. Then bend your right leg properly with your knees, and bend your left leg upward with your knees so that your calves, thighs and thighs are perpendicular to the ground respectively. While lifting the leg, lift the right upper body to the left front, so that the right shoulder is off the ground, the right elbow is as close to the left knee as possible, and the abdomen is compressed. Do it again after changing sides.

half the circumference of the sleeve where it joins the shoulder

Similarly, the preparation posture of sit-ups should also lie down, knees together, legs at about 90 degrees, hands on your head, shoulders off the ground when exhaling, chin closed, but don't lift your upper body too much, let alone do it. Try to keep your lower back, including your lower back and hips, and keep your feet off the ground. Use the muscles of your upper abdomen to complete the lifting action.

Lift your knees and touch them.

Lying on the ground, knees together, left arm bent, left hand holding the back of the head, right arm straight, right shoulder pulled up from the ground by the two forces of right hand stretching forward and abdominal pressure, right hand touching the outside of left knee, arm straight, right abdomen especially compressed, which can strengthen the muscle strength of oblique muscles inside and outside abdomen.

Stretch the ground

Bend your arms, clench your fists, support the ground 90 degrees with your forearm, straighten your legs backwards, and support your feet on the ground, slightly apart from your fists. Don't sink, keep your posture parallel to the ground, but be careful not to tilt your hips. Maintaining 1 min can strengthen rectus abdominis and transverse abdominis.

Transverse stretching

Lie on the ground with your whole body on your side, then bend your right elbow, make a fist with your right hand, and straighten your forearm forward to keep your right side off the ground and your feet together. Support the body with the lateral right foot and forearm, and straighten the whole body for 65,438+0 minutes, and do it left and right three times, which can strengthen the upper and lower abdominal muscles and oblique abdominal muscles.

Bend your knees and lift your legs

Lying on the ground, arms straight, beside you, palms on the ground, knees together, off the ground, legs and thighs, thighs and upper body at 90 degrees. Then the pelvis is rolled up, the thighs are gathered towards the abdomen, almost parallel to the ground, the calves are swinging upwards, and the hips and lower back are also off the ground.

Lift your legs and twist your knees.

After lying down, bend your knees and lift your legs so that your calves and thighs are at 90 degrees, and your arms are supported on both sides of your upper body. Twist your knees together to the left upper body, put your thighs close to the upper body, lift your hips and waist, and turn your face to the left. Then, after 90-degree leg lift, twist your knees to the right and face to the right. Repeat this several times to exercise the balance of abdominal muscles.

Can sit-ups reduce abdominal fat? Generally, you can do about 120 sit-ups every day.

Thin belly can tighten local skin and avoid skin relaxation. When doing sit-ups, you can pull the skin tissue of the abdomen, which is conducive to consuming local calories and reducing fat. It takes a long time to stick to it, and it also needs to make adjustments in diet. If you don't have strong willpower and can't persist for a long time, you can also do radiofrequency lipolysis. After losing weight successfully, you can also do proper aerobic exercise, which is conducive to maintaining the effect.

Correct posture of sit-ups to reduce stomach

1, cooperate with breathing

Reducing the stomach needs to cooperate with breathing, and the muscles of the lower abdomen will tighten to achieve the effect of reducing the stomach.

When practicing:

Exhale in the ascending state (when forced) and inhale in the retreating state. Be still, for example, keep an angle of 45 degrees, keep normal chest breathing, and don't hold your breath.

Usually: Abdominal breathing helps to tighten the transverse abdominal muscles. When inhaling, feel the abdominal cavity lift inward and upward, and exhale deeply after inhaling fully. When you sit, stand or walk, you can consciously take abdominal breathing and form a habit.

Slimming principle:

This way of breathing can ensure that all muscles deeper in the abdomen participate in the work at the same time.

2. Ascending height: keep an angle of 45 degrees.

Sit-ups do not mean that the higher you stand, the more effective you are. The correct method should be to extend the duration of 45-degree angle between your body and the ground as much as possible (at least 30 seconds), so that the abdominal muscles can be practiced most effectively.

Don't hold your head with your hands.

Generally speaking, sit-ups lose weight by putting your hands and fingers behind your head, but in the process of sit-ups, you often raise your head with your hands, which is easy to cause neck muscle strain. The correct way is to cross your hands on your chest or put your hands on your ears. When you sit up, let your abdomen exert strength, not your arms.

Weight loss principle:

Putting your hands and fingers behind your head will easily lead to lumbar curvature, lumbar disc compression and spinal injury, which will also reduce the workload of abdominal muscles.

4. Gradually increase the number of sit-ups.

For a participant who has just started to train abdominal muscles with sit-ups, the number of sit-ups should not exceed 10 repetitions (train your abdominal muscles first). After each sit-up, stand up or lie down to rest and let the abdominal muscles relax 10 minutes or more.

5. Action essentials of sit-ups

The muscles in the upper abdomen of human body mainly include rectus abdominis, external oblique abdominis and internal oblique abdominis. Therefore, if sit-ups are all carried out in the sagittal plane (shoulder-parallel sit-ups), the training effect of external oblique muscle and internal oblique muscle will be obviously limited. Only by increasing the rotation of the longitudinal axis of the body (from the right shoulder to the left leg and from the left shoulder to the right leg) can abdominal muscle training's uncoordinated state be avoided.

Correct posture of sit-ups

Bend your knees with your legs, lie flat on the ground, with your left and right feet slightly apart, and your stride should be shoulder-width. Your hips, back, shoulder blades and shoulders are completely attached to the ground. Bend your arms, put your hands under your head, and press your elbows down as far as possible to fully open your chest.

Raise your head slightly, lift your upper back off the ground, stretch the muscles between your shoulder blades, and tighten your chin downwards. Look at your abdomen, keep this off-the-ground posture for 4 seconds, then lie down again and repeat it twice.

Note: Never put your fingers crossed behind your head, so as not to strain the neck muscles when exerting force, and this will also reduce the workload of abdominal muscles.

Matters needing attention in sit-ups

1, the mat should not be too soft.

When doing sit-ups, people should lie down and lower their center of gravity. The cushion is too soft, and it is easy to lose the support of the waist, making the lumbar spine uncomfortable.

In addition, the movement will be deformed, which will make the movement not in place, thus affecting the effect of exercise. The thickness of the cushion doesn't matter much. For example, the thickness of the floor mat in the gym is generally 2-3 cm, and the bed and sofa can be thicker or thinner, which does not affect the exercise.

2. The upper body should be rolled up, not lifted.

If you do it at home, whether you are lying on the bed or sofa, you should lift your feet so that your knees bend 90 degrees and your hips bend 120 degrees to form a step shape. This is the correct starting posture. You should roll up your upper body when you do it, not lift it.

The peak of human metabolism is at 3-5 pm, and you should also feel a little hot or tired at 3-5 pm, so this time is the best. Doing exercise at night makes muscles too tense, which leads to an increase in adrenaline and affects the quality of sleep.

Can sit-ups reduce the fat on the stomach? 3. Method 1: Support exercise.

Lie on the floor and support the ground with your elbows, just like praying, with your shoulders and elbows in a straight line. Hold your hips tight, keep your back straight, and don't hunch over. When lifting the body, the elbows and toes should support the weight of the whole body and keep this action for 30 ~ 60 seconds, or keep it until the back feels uncomfortable and can't hold on any longer, then return, relax the hips and stop the action.

Method 2 to reduce stomach movement: lateral support movement

The second most effective way to reduce your stomach is to lie on your side on the floor with your legs bent and your hands naturally under your body. Lift your body slowly, just like building a bridge. Support your body with your forearms and knees, and try to keep this movement until you can't support it anymore. You can also stop when your hips start to move down slowly and you can't keep the bridge shape. Then take a break and repeat 10 times.

The third method to reduce stomach movement: exercise support action

Like the first action, lie prone on the floor, elbows on the ground, in a prayer position. Keep your shoulders and elbows in a straight line, keep your hips clamped and your back straight. Slowly lift your body, support your whole body with elbows and toes, lift one arm, lift this arm straight to the ceiling, twist your body to one side, keep your posture for 2 seconds, then take back your arm, relax for a while, and repeat this action.

Method 4: Lift your body and legs.

Lie on your back with your arms and legs straight and your shoulders bent. At the same time, lift your legs, keep your hands as close to your legs as possible, and let your abdomen be squeezed. Keep this action for 3 seconds, and try to keep your body V-shaped. Note that this action only allows a small part of the back to touch the ground. When you can't hold on, put down your body, relax and repeat this action.

Method 5 of stomach reduction exercise: exercise with legs.

Lie on your back, put your hands on your sides naturally, and lift your legs. If this is the first time to practice this movement, you can put your hand under your hips, then exhale and slowly lower your legs, but don't let your legs land. Keep your legs straight. In order to lose weight, abdominal muscles must be involved in the whole exercise process, and then the legs should be raised.