Because many people lack exercise and other reasons, the waist and abdomen often pile up to produce some fat, especially for those mothers after childbirth, after the birth of children, the abdomen is relatively loose, plummeting, and the fat is rampant, so how to quickly reduce the fat in the abdomen? Let's take a look together with Xiaobian.
1. The movement of subtracting abdominal fat
Step 1: bend down
Lie flat on the mat with your hands naturally on both sides of your body. Legs raised, thighs at 90 degrees to horizon and legs at 90 degrees to thighs. Use the strength of the lower abdomen and thighs to lower and hang the legs in turn. Don't touch the ground when you lower your legs. For single leg lowering and hanging, 8 8 beats per time.
Step 2: sit up
Lie on the mat, put your hands behind your head, and open your elbows on your flat head. Side up one by one, 4 beats up and 4 beats down. Pay attention to the use of waist strength from left and right sides, elbows and head level.
Step 3: bend over elbow support
Face down, place your hands in front of your chest with elbows and toes on the floor. Use your abdominal strength to hold your body up for 10 to 20 seconds and then down. Repeatable action multiple times.
2. Abdominal fat reduction device
apparatus
Abdominal muscle training machine: put your hands on the bracket, cooperate with breathing, and do the forward bending action. The strength of the bracket can be adjusted. Make the strength according to the personal situation, and press the bracket with the bending force. Each group can do more than 30 times, rest for a while and continue. The more you can do, the better.
Abdominal muscle training board: sit ups of Yuanbao type. Lie flat on the training board with your legs raised and stacked. Hold your head in your hands. Lift up and try to touch your knees with your elbows. Each group did more than 20 times.
Family practice
Upright turn: stand upright with feet slightly wider than shoulders. Put the clothes drying pole on the shoulder with both hands, and twist the upper limbs left and right. In the process of doing this, pay attention to keeping the hips still and concentrate on the strength of the waist. Turn left and right once respectively, and do it at least 20 times a day.
Sitting rotation: sit on the ground with knees bent, fingers overlapping and counter grasping, palms facing out, arms extended horizontally. Twist the upper body and arms slightly to the left, while the knees tip to the right for 2-3 seconds, then repeat 5 times in the opposite direction.
Experience: firmness after soreness makes people full of sense of achievement
When the body bends down to 4 8 beats, the fat in the abdomen sends out the signal of ache, and the muscle in the thigh also feels tight. And so on to achieve 8 8 beats, legs are already tottering. At the moment when his legs were down, it seemed that he had returned to the flat ground.
Sit ups are the most painful. Every time I try to lift the upper limbs, the upper abdomen and waist feel tightened and very sour. When the upper limbs return to the mat, the meat in that circle will relax again. So, in the alternation of constant tightening and relaxation, there is a sharp pain in the abdomen. Gradually, he began to lose his breath, and his face turned red. He wished there was a rope to lift him up without any more effort.
I thought elbow support was a static training, it should be very simple. But in there, the bottom is either high or down, the coach all judged unqualified. It took 10 seconds for the standard to stand. The whole body began to faint, and the arms were trembling.
The next day, I almost dare not laugh (a smile will affect the sour belly). But it feels like the loose meat is tighter. I don't know if it's psychological. But I believe that if we insist, we can eliminate the fat.
Abdominal fat is very harmful. The fat here is close to the heart, and it is the most easily mobilized to enter the blood circulation to cause harm. It is a real "heart" disease. Therefore, when the abdominal circumference is more than 90-100 cm or the ratio of abdominal circumference to arm circumference is greater than 0.9 for men and 0.85 for women, the abdominal fat is necessary.
How to lose weight easily
1. Get up in the morning and jump rope
Jump rope in the morning, it's a quick way to burn fat. Skipping a rope for three minutes consumes 104.5 kilojoules more heat than reading a newspaper in the morning. If you don't care about other people's jokes, you don't need to use the rope. You just need to make a skipping action: shake your arms and jump your feet in place.
2. Walking can be fitness
Burn fat? Walk 20 minutes a day. Experts have confirmed that walking is the best way to lose weight. Research shows that a woman can burn more calories to walk 1.6km in 20 minutes than to run 1.6km in 12 minutes.
3. Go out with a load on your back
There is no doubt that carrying a heavy object on your back can burn more fat when you walk. So, whatever you have to do, just go out, we suggest you pack a 5kg book in your backpack (weigh it on the scale at home).
If you walk fast for 20 minutes with 5 kg on your back, you'll burn more calories than walking fast without hands. Besides, it's cool to walk on the street with a heavy climbing bag.
4. Less elevator and more stairs
Every day, you should make a small plan for the elites in and out of the high-rise buildings in the city: you can climb the stairs at least three times a day, and only need to climb the stairs for five minutes, which can consume nearly 170 kilojoules more heat than taking the elevator.
So one day when you find that the elevator in the building is broken, you can also enjoy it secretly, because you are not afraid to climb the building at all.
5. Don't forget to exercise while watching TV
Watching TV on the sofa is an important home entertainment activity for many people at night. If it's not a very tired day, you can make use of it.
For example, while watching TV, hold a 2.2kg dumbbell in each hand for 15 minutes. You know, it costs 129.58 kilojoules more than sitting still.