Breathing can be tightened, but you can't lose fat. Abdominal breathing is to inhale a lot of oxygen to decompose visceral fat and eliminate excess turbidity. It is necessary to tighten the rectus abdominis and oblique muscles on both sides of the abdomen all the time, and form temporary muscle contraction over time, but it is difficult to form long-term abdominal muscles without resistance.
So abdominal breathing can tighten the abdomen, but it is not a long-term solution.
How to tighten the abdomen and practice vest line;
First, the principle of tightening the lower abdomen
The principle of tightening the lower abdomen is to use the dynamic expansion and contraction of external resistance to tighten subcutaneous fat and muscles, and to use the nose and mouth for abdominal breathing to reduce visceral fat, which is the same as tightening the lower abdomen.
1. Breathe and burn fat
Abdominal breathing is a kind of breathing action that lifts the diaphragm and reduces chest movement. Inhalation diaphragm descends and squeezes internal organs, abdominal cavity expands and expands, inhalation slowly penetrates into the heart, and a large amount of oxygen fuses and decomposes with fat cells. This stage is deep breathing.
Exhaled diaphragm rises, stays at the bottom of lung cavity, carbon dioxide exhales and repels, and abdominal muscles contract inward, completing muscle static fat burning.
This is a process of reducing fat and increasing muscle by excreting visceral fat and tightening external muscles. Using internal breathing to drive the external muscles to complete the muscle dynamics of expansion and contraction, we need to pay attention to two points in cooperation:
Inhale through the nose, exhale through the mouth, inhale abdominal distension, exhale, and abdomen. 2. exercise to increase muscles.
Abdominal breathing can not only reduce fat through single exercise, but also reduce fat through external resistance exercises such as rolling abdomen, lifting legs and turning around, so as to master the coordination mode of stretching and breathing.
Muscles contract to the heart and exhale to tighten the abdomen. The abdominal muscles contract equidistantly to their own center, the muscle length is shortened, the starting and ending points are close to each other, and the body has obvious tension and begins to move. At this time, the muscle torque is greater than the resistance torque, so it is necessary to exhale to tighten the abdominal muscles and deepen muscle formation.
The muscles expand and contract centrifugally, and the abdomen expands after inhaling. Exhale to the extreme for a long time, and the muscles contract to the maximum. It is required that the resistance moment is greater than the muscle moment force to slowly leave and stretch the muscles outward, stretching the muscle fibers. Exhale to tighten the abdomen and relax the muscles.
Second, the relationship between breathing and muscles
Many people think that abdominal breathing is not important. In fact, any exercise requires abdominal breathing. In addition to reducing fat and increasing muscle, it can also relieve waist and abdomen pain.
1. Enhance the strength of waist muscles
Office workers often sit for a long time, their abdominal muscles are tight and full of fat, and their waist muscles are stretched for a long time, which is easy to lose muscle elasticity. However, purposeful breathing can strengthen the strength of the waist and abdomen and relieve the problem of stress back pain.
Breathing exercise
Breathing exercise is the method of learning abdominal breathing, which trains the relaxation of lumbar muscles through breathing, thus strengthening the strength of lumbar muscles step by step.
Action essentials
Lying on the ground, insert the back of your hand into the muscles that are unable to support the lumbar muscles, exhale to tighten the abdomen and squeeze it in the direction of the back of your hand, and exhale to the extreme to tighten the abdomen inward, so that the antagonistic lumbar muscles are close to the back of your hand.
If the waist muscles can't cling to each other, there is a distance from the back of the hand, which proves that the waist strength is too weak and the muscle flexibility is weak. Through breathing training 10 times a day, the weakness problem is gradually improved and the back pain problem is alleviated.
2. Enhance muscle mass
Keeping a reasonable breathing frequency during exercise can stimulate muscle growth and improve muscle quality.
Muscle growth depends on resistance stretching. When the muscle is stretched centripetally to the peak position, it takes a short time to hold your breath for 5 seconds. Put down the weight barbell and exhale slowly. Muscle changes from peak contraction to dynamic stretching, which increases the dimension of muscle fiber and enhances the texture of muscle explosive force.
Third, how to exercise abdominal muscles
Breathing can help tighten the abdomen, but it cannot be a lasting abdominal muscle. If you want to practice abdominal muscles and tighten your stomach, you must exercise to increase your muscles and master the application of abdominal breathing in strength exercise.
Flat plate support opening and closing jump
The opening and closing jump supported by flat plate is a kind of compound strength training to lose belly and increase abdominal muscles through balanced support of one hand and one foot.
The movement should support the ground with a flat plate. Stand on tiptoe to support the ground, stretch your neck forward, lift your left hand and your right leg up, straighten your legs and bend your knees slightly, and lift them up for 5 seconds.
When the right leg is lifted, the gluteus maximus will exert force, lift the leg up to the limit position, slowly lower the right leg and left hand, tighten the waist and abdomen, and repeat the alternating action.
Breathing method Inhale support, lift yourself to a high position, exhale to raise muscle contraction, and exhale at the peak to the extreme.
Breathe in slowly, let go and stretch your muscles.
Fourth, write it at the end.
It is an easy training method for newcomers to tighten their stomachs. The purpose is to strengthen the strength of waist and abdomen, relieve backache and even reduce fat and weight. However, we should also pay attention to bad daily habits to prevent muscle weakness in the waist and abdomen.
Sedentary: Sedentary is a typical action in which the waist and abdomen are in a weak state for a long time. It is easy to shorten the muscle and lose elasticity, and it is naturally difficult to form tight muscles.
Sit cross-legged: Most people like to sit cross-legged, mainly because the pelvis leans forward, the waist and buttocks are weak, and the buttocks collapse when they have a big belly, so they can't support the waist and buttocks and need to stretch cross-legged.