Because many office workers sit in the office for a long time and lack exercise, it is easy to accumulate fat in the abdomen, which belongs to deep fat and needs all kinds of cooperation to solve it effectively.
1. Change your eating habits.
Don't sit down or sleep on your stomach immediately after eating. It's best to stand all the time. You can choose to take a walk or pack some things. In addition to reducing fat accumulation, it can also help digestion. Because within 30 minutes after a meal, if you are still, it is most likely to form abdominal fat.
2. Walking posture and sitting posture should be correct;
When you walk, you should hold your head high and swing your arms. Always hold your arms on your chest. Abdominal muscles are weak and easy to protrude. Moreover, walking with swinging arms not only consumes a lot of energy, but also looks particularly energetic. When you sit down, you should also straighten your back, don't bend over, and don't straighten your abdomen, so that you can exercise your abdominal muscles and make them strong and not easy to collapse.
3. Cooperate with sports;
Shake the hula hoop or do sit-ups and stretching exercises at any time, which can gradually eliminate abdominal fat, make abdominal muscles stronger and make it more difficult to accumulate fat.
◆ Second, how to reduce abdominal fat:
Because many office workers sit in the office for a long time and lack exercise, it is easy to accumulate fat in the abdomen, which belongs to deep fat and needs all kinds of cooperation to solve it effectively.
First, we should change our eating habits. Don't sit down or sleep on your stomach immediately after eating. It's best to stand all the time. You can choose to take a walk or organize something. This can not only reduce the accumulation of fat, but also help digestion, because within 30 minutes after eating, if you don't move, it is most likely to form abdominal fat.
Then it is necessary to walk and sit correctly. When you walk, you should hold your head high, swing your arms, and always put your arms around your chest. Abdominal muscles do not contribute, so it is easy to stand out. Moreover, walking with swinging arms not only consumes a lot of energy, but also looks particularly energetic. When you sit down, you should also straighten your back, don't bend over, and don't straighten your abdomen, so that you can exercise your abdominal muscles and make them strong and not easy to collapse.
Finally, with exercise, shaking hula hoop or doing sit-ups and stretching exercises at any time can gradually eliminate abdominal fat, make abdominal muscles stronger and make it more difficult to accumulate fat.
Generally speaking, many slimming creams on the market can only help the body eliminate water after use, but can't really eliminate fat. There are even many slimming creams, in which aminophylline is added. It is said that it can decompose fat cells and make users get immediate results. In fact, up to now, there is no relevant clinical research to prove that aminophylline can decompose fat, so if you want to reduce excess fat, you must improve your diet and lifestyle, which is the way to get rid of it.
◆ Third, the secret of flat abdomen:
Sitting at a desk from nine to five every day makes many working girls feel a little pregnant in October. People who lack exercise and sit and work after lunch are most likely to have a "belly" in their abdomen. In addition, urbanites are generally prone to small gastrointestinal problems, and indigestion can also lead to poor abdominal shape.
In the details of daily life, if we pay a little attention to some basic rules, then a flat abdomen will still grow around.
Eliminate the tension during eating.
Many people have sensitive stomachs, especially women. It may be the problem of hormone receptors in digestive tract mucosa, which leads to repeated intestinal dysfunction, which is mistakenly called colitis. The daily preventive measures are to have the correct posture when eating, chew slowly, the environment should be quiet (if the TV is turned off) and chew fully.
The food should be cooked.
Nowadays, fashionable cooking is half-baked, which makes starch impossible to destroy. Starch sugar in most vegetables and grains accumulates in the large intestine, producing carbon dioxide, which leads to abdominal bulge.
Eat healthy food
Yogurt and fermented milk can activate substances necessary for digestion and help improve the intestinal microbial system, thus preventing abdominal bulge.
Drink less carbonated drinks and chew less gum.
When drinking aerated drinks or chewing gum, you will swallow a lot of air, especially the polyols contained in chewing gum, which will not be digested by the small intestine.
Exercise a strong abdomen.
A strong abdominal wall reduces flatulence.
Take a walk, drink water and massage.
Walking and drinking water is good for flatting your stomach. At the same time, you can do circular massage on your abdomen every day.
Increase minerals and avoid premenstrual syndrome.
If your waistline is bigger than usual before menstruation, you can try to eat foods rich in iron (fruits, dried fruits), calcium (dairy products and mineral water) and zinc (red meat, fish, shells, seafood), which can help you balance hormones and avoid this PMS.
Control respiration
Proper breathing helps to eliminate toxins and nervousness in the body, make people feel happy and maintain a beautiful posture.
1) Better living habits
1. Don't sit for an hour after supper. This is one of the most important methods. Be sure to persist. After sitting for an hour, stand up and exercise.
2, keep the excretion unobstructed, 1-2 times a day, try to empty all the waste in the body, keep the intestinal tract unobstructed.
3, usually walk, stand, sit, be sure to chest and abdomen, always tighten the abdomen. This is a daily exercise for abdominal muscles.
4, balanced nutrition, diet, try to do a low-fat diet. Choice of diet food:
Vegetables: Lentinus edodes, Lentinus edodes, auricularia auricula, Undaria pinnatifida, kelp, laver, pumpkin, sweet potato, potato, shredded radish, bitter gourd and celery.
Orchid, konjac, Flammulina velutipes, tomato, wax gourd, cucumber, tofu, lettuce, bell pepper, carrot, Chinese cabbage (cabbage), celery, celery, spinach, bean sprouts, lettuce, lily, garlic, onion and corn.
Fruits: strawberry, apple, banana, carambola, kiwi, citrus (grapefruit, orange, orange, kumquat, Wendan), hawthorn, lemon, plum,
Others: tea, lotus leaves, vinegar, yogurt, oats (high-fiber whole wheat bread)
(2) Strengthen exercise
Ideal mode: aerobic exercise → strength exercise.
aerobic exercise
After a few exercises, do some aerobic exercise. You can choose to go first, walk faster, go shopping and feel the beauty of the city, or climb the mountain and enjoy the relaxation and pleasure brought by nature.
In other life, you can always find a way: when you go to work or get off work, you can take a bus for one or two stops, take the elevator out of a few floors in advance and walk up. Go shopping more, etc. As long as you pay attention to these details, it will also help you lose weight.
Strength exercise
1, pad exercise kills fat accumulation.
The abdomen is made up of many muscles, so it seldom moves. Oriental fat is particularly easy to accumulate in the lower body. If you eat too much and don't exercise, your stomach is more likely to form. Once you gain weight, if you don't pay attention to exercise and diet, it will make your belly meat entrenched for a long time, which will be difficult to eliminate and form a vicious circle.
operating procedure
Step 1: bend your body.
Lie flat on the mat and put your hands on your sides naturally. Lift your legs, your thighs are at 90 degrees to the horizon, and your calves are at 90 degrees to your thighs. Use the strength of the lower abdomen and thighs to lower the legs in turn and then hang them. Don't touch the ground when your legs are down. The downward hanging of one leg is 1 8 beat, with 8 8 beats each time.
Step 2: Sit-ups
Lie flat on the mat, put your hands behind your head, and open your flat head with your elbows. Conversely, four beats up and four beats down. Pay attention to the waist strength from the left and right sides, elbow and head level.
Step 3: Bend your elbow.
Face down, put your hands on your chest, and support the ground with your elbows and toes. Support your body with abdominal strength, hold 10 for 20 seconds and then put it down. Can be repeated many times.
The fourth step: supine leg lift: this action should be aimed at the lower abdomen.
Action description: Lie on your back, put your hands gently on your lower abdomen, and your legs are disturbed. After the knee joint bends a little (note vocabulary: a little, a little), your leg is "slowly, slowly" raised, making a 60-degree angle with your body, and then "slowly, slowly" lowered. Group 15 to 20 cooking time.
Reminder A: For this action, it is important to unify thoughts with actions and remember vocabulary. Bend your knees a little, slowly lift and slowly loosen your legs.
B: People with lumbar injuries (such as lumbar disc herniation, lumbar muscle strain, etc.). ) you shouldn't do this action. Remember! !
Step 5: supine spine rotation: this action is mainly aimed at the lateral abdomen.
Action description: prepare posture; Lie on your back, with your arms stretched out at 90 degrees to your body, your hands pressed down to the ground, your thighs lifted up at 90 degrees to your body, and then your calves and thighs at 90 degrees.
Action process: the legs drive the hip joint to slowly tilt to one side (pay attention to your two shoulder blades at this time.
Keep close to the ground, and the parts above the waist must be stable and must not rotate. ) Tilt to your waist to rotate, but not yet, stop, and then slowly tilt your legs to the other side of your body.
Reminder A: Three 90-degree principles must be observed in the preparation posture, and attention should be paid during the action. The 90 degrees between the calf and thigh and the 90 degrees between the thigh and the body cannot be changed during exercise.
B: You can turn your legs, but not above the waist.
2, encirclement and suppression of fat people
instrument
Abdominal muscle training Machine: Put your hands on the bracket and bend forward with your breath. The strength of the bracket can be adjusted, and the strength can be determined according to the individual situation, and the bracket is pressed down with the bending strength. Do it more than 30 times in each group, and take a break to continue. The more you can do, the better.
Abdominal muscle training board: Yuanbao sit-ups. Lie flat on the training board with your legs raised and stacked. Put your hands on your head. Lift your upper body and try to touch your knees with your elbow. Do it more than 20 times in each group.
3. Family exercises
1) upright twist: upright, feet open slightly wider than shoulders. Put the clothesline on your shoulders with both hands and twist your upper limbs left and right. Pay attention to keep your hips still and concentrate on the strength of your waist. Turn left and right once and do it at least 20 times a day.
2) Sit and twist: Sit on the ground, with knees bent, fingers crossed and held back, palms outward, arms horizontally straight. Twist your upper body and arms slightly to the left, tilt your knees to the right for 2-3 seconds, and then repeat in the opposite direction for 5 times.