Belly fat? 2 steps, 5 movements to help you shrink your waistline and tighten your abdomen!
The weather is getting hotter and the clothes are getting less and less. However, without a good figure, many clothes can't be worn. Especially for people with a small belly, tight clothes and navel-baring clothes are basically out of your reach.
If you want to show off your good figure, you must take action! Only by working hard can you wear good-looking clothes. The waist and abdomen are fat, which is a manifestation of lack of self-discipline. People like to sit for a long time, do not like to exercise, often eat snacks and enjoy delicious food, which leads to the accumulation of fat in the waist and abdomen.
Some people have fat belly if their limbs are not fat. The belly fat is obvious, which greatly affects the appearance. This situation is more likely to occur in sedentary people. Because there is very little exercise in the waist and abdomen, the core strength is relatively weak, the muscles will gradually be lost, and the fat will also take the opportunity to accumulate.
What is your waist circumference? When the waist circumference of boys exceeds 90cm and that of girls exceeds 85cm, it means that your waist circumference is already in the dangerous category, and more diseases will find you. The average person's standard waist circumference, boys should be below 85cm, and girls should be below 80cm, which is relatively healthy.
When we are over 25 years old, our physical condition will no longer be as vigorous as before, our metabolic level will begin to decline, muscles will gradually lose, and fat will accumulate in the waist and abdomen.
And people with excessive visceral fat will also be reflected on the stomach. The belly is the closest place to the internal organs. When you have thick fat attached to the internal organs, the belly will appear bigger. Excess fat can damage organs and blood vessels, put a lot of pressure on your heart and lungs, and increase your risk of cardiovascular disease.
If you want to improve this problem, you need to move and adjust your diet at the same time, so as to promote the body to consume calories and let the body actively break down fat. All in all, we need to start with 2 steps:
- In terms of diet, we should quit all kinds of snacks, high-sugar, and fried foods. High-calorie, unhealthy foods will increase the burden on the body and further lead to obesity in the waist and abdomen.
We can eat more high-fiber vegetables (broccoli, celery, wax gourd, grapefruit, water spinach, cucumber, tomato, etc.) , corn, etc.).
- In terms of exercise, you need to pay attention: to reduce the belly, we cannot simply do crunches or sit-ups, which cannot shake the fat in the waist and abdomen. These movements are exercises for the waist and abdomen muscles, and the calorie consumption is very low of.
Only by carrying out systemic aerobic exercise can we increase calorie consumption and promote fat decomposition. In addition, you also need to combine abdominal strength exercises to shape your lower abdomen to restore flatness and make your lower abdomen firm and lined.
You can do running training, badminton or square dancing 4-5 times a week, each time not less than 1 hour, to consume excess body fat. In addition, you also need to do a set of abdominal muscle training to strengthen the core muscles, tighten the waist and abdomen, make the muscle lines stand out, and replace the waist and abdomen fat.
Let's share 5 abdominal training exercises, and train again every other day, so that fat will never take advantage of it!
Action 1, abdominal crunch (10-15, repeat 3 groups)
Action 2, supine leg raise (10-15, repeat 4 groups)
Action 3, abdominal jump (10-15, repeat 3 groups)
Action 4, squat (15, repeat 4 groups)
Action 5, plank support (exhausted time, 2 groups)
Further reading:
A scientific fat-reducing meal plan, adhere to a month, lose 10 pounds of weight!
Want to eat more and lose weight? 5 diet tips, adhere to 30 days, let you lose weight
Global Fitness Number
#cream of the crop#