Want to say goodbye to small belly? After mastering these points, it is very simple to practice the vest line

Introduction: I believe that many girls must attach great importance to their abdomen. Having a slender waistline and sexy abdominal muscles will greatly change their image. Not only that, when we successfully practice the vest line, dressing will also look good and be much more convenient. But in real life, there are many friends who are facing increasingly obese belly.

How to find the right direction to work hard? How to make a reasonable effort? It has become everyone's current trouble. In fact, there are two main reasons for abdominal cysts in women. The first is too much fat, and the second is the separation of the rectus abdominis. The following is based on the two reasons just mentioned, to explain how to eliminate cysts in the abdomen.

By reading this article, you will learn the following points:

1. Overview of Fat Belly

2. How to train a fat belly

3. Overview of the rectus abdominis separated abdomen

4, rectus abdominis separation type belly training action

Fat belly, as the name suggests, can also be simply understood, because the content of abdominal fat is too high to cause abdominal cysts. In life, we often see such a group of people, and it is easy to become a member of such a group of people. The main reason for the production of fat is excess energy, which is converted into another form and becomes fat. When our body has insufficient energy, fat will be broken down to continue to provide energy.

At the same time, fat also plays a role in maintaining body temperature and protecting body organs. We want to shape the ideal body we want, and losing fat is a process that will involve a little bit. In the process of losing fat, we always consume the fat in the viscera first, and the fat in the subcutaneous is always the latter in the type of substance consumption.

① Potential hazards:

Excessive subcutaneous fat content will affect our body and lead to bad phenomena in many aspects of life. At the same time, it is also very unfavorable to our physical health, and it is easy to oppress organs and cause many diseases such as high blood lipids. When the visceral fat content is too high, it is easy to cause coronary heart disease, cerebral thrombosis, myocardial infarction and so on. Therefore, fat will play a role in protecting the body to a certain extent, but if it is not controlled in time, it will cause various undetectable lesions.

Fat-reducing belly fat is very important, but to develop an ideal belly is not the only way to solve all problems by reducing fat. Muscle training is also a very important part. So here are a few exercises to lose fat and build muscle.

(1) fat loss action

1. Kneeling push-ups

First, lean down, put your hands on the ground and spread a certain distance between your arms, put your legs together slightly, and lean on your knees to support your balance, with your feet lightly on the ground.

Then, keeping your entire back tight and straight, bend your arms so that your body is bent down, until the angle between your upper arm and forearm is at a ninety-degree angle.

Finally, slowly get up and return to the starting position.

Recommendation: Perform 5-7 sets of each movement, 12-15 times per set.

2. Lie on your back and raise your legs

First, lie flat on the ground in a stretched position with your arms straight over your head and about shoulder-width apart.

Then, make sure that your legs are always straight, lift one leg up, and at the same time, keep your arms straight and lift together, and lift your shoulders slightly during the movement of the arms.

Finally, continue the movement until the raised leg is perpendicular to the ground, the hands can cross the raised leg, and can touch the back of the leg, and then slowly restore the movement at the end of the training movement.

Recommendation: Perform 5-7 sets of each movement, 12-15 times per set.

(2) Muscle building action

1. Side support elbow flexion and knee lift

First of all, the body enters the kneeling position on all fours, with both arms straight, the calves of the legs are as flat as possible on the ground, and the back is also in a flat, tight and straight state.

Then, lean slightly to one side and turn and lift the arm and leg on the non-supporting side, then bend the elbows and lift the knees to tuck the legs into the abdomen.

Finally, after the training action is over, control the balance of the body and the speed of the action return, and slowly return to the prepared action posture when you started.

Recommendation: Recommendation: Perform 5 to 7 sets of each movement, 12 to 15 reps per set.

2, left and right pelvis

First, bend your arms so that your elbows and forearms are on the ground to support your body, keep your legs together and straight, and your toes on the ground, keeping your whole body as straight as possible.

Then, ensure that your feet and shoulders do not move significantly, and at the same time, ensure that your legs are always straight, and your hips slowly swing from side to side, and each time you must perform the action to the limit that you can perform.

Finally, when the training movement is over, slowly restore the movement to the preparatory position at the beginning.

Recommendation: Perform 5-7 sets of each movement, 12-15 times per set.

Rectus abdominis separation type abdomen refers to the separation between the two large rectus abdominis muscles directly in front of the abdomen, so the abdominal circumference is widened and the abdomen looks very cystic. Most of this happens to mothers who have just given birth. During pregnancy, the baby needs a certain space to grow, but it is precisely because of the expansion space that the rectus abdominis is separated. When this happens, we can completely recover through certain restorative training. But if you don't pay attention, it will lead to a little fat man with rectus abdominis separation.

② Potential hazards:

This phenomenon can easily lead to voids in the protection between abdominal organs, and at the same time, it is easy to form a big belly, which greatly affects the beauty of the body. At the same time, it will also lead to many health problems, such as increasing the pressure on the spine and pelvic floor muscles, and it is easy to cause twisting and spraining of the waist. When we have the rectus abdominis separation, we can gradually recover through training, but we must also pay attention to avoid weight-bearing, crunches and similar movements.

1. Cat stretch

First, the body enters the kneeling position on all fours, with both arms straight, the calves of both legs are as flat as possible on the ground, and the abdomen is slightly lowered.

Then, make sure your arms and legs don't sway, and arch your back as high as possible while keeping your head down.

Finally, slowly restore after the movement and continue to the next training.

Recommendation: Perform 5-7 sets of each movement, 12-15 times per set.

2. Limb support

First, straighten your arms and open them about the same distance as your shoulders. Bend your knees and calves to the ground, making sure your entire back is tight and straight.

Then, keep doing this for a while.

Suggestion: Perform 5-7 sets of each movement, each set for about 15 seconds.

Summary: You can use this article to determine which type of obesity symptoms you belong to, and train according to specific training actions. At the same time, we must also pay attention to no matter what kind of action it is, insisting on training is what we must do. I hope this article can help everyone.