Waist and abdomen obesity are very harmful. The appearance of the body is not coordinated. It makes you very ugly to wear tight clothes. With the advent of summer, everyone leaks legs and waist, and you can only wear loose clothes to cover up the fat. Wearing a high-waisted shirt to walk on the street attracts attention, while you wear a T-shirt to cover your swimming ring, and you are discriminated against. Secondly, from a health perspective, a small belly will increase the prevalence of high blood pressure, high blood sugar and other diseases, which will affect our health. Therefore, we must lose waist and abdomen fat.
Many female friends attach importance to waist and abdomen exercises. They have their own training plans and put in time and energy, but they have not succeeded. Why?
First, the method is wrong. We want to reduce the fat accumulated in the waist and abdomen. It is not possible to control the diet alone or exercise alone. It requires active cooperation from all aspects. Many people start to eat fruits and vegetables as soon as they lose weight, which is somewhat effective. At the same time, their health is threatened. Due to the lack of certain calorie intake, lack of nutrition, physical function degradation and inability to function normally, we cannot participate in life activities normally. Some people only exercise, regardless of diet, or maintain their previous bad eating habits. Daily high calorie intake, exercise intensity is not too high, calorie consumption does not consume too much, it will only get fatter and bigger and bigger, there is no effect of reducing waist and abdomen fat, and it is too tired every day. Meaningless. There is also the wrong exercise method. It requires targeted exercise, fat reduction and shaping, and the wrong action is selected, and the effect cannot be achieved. For example, as mentioned above, I want to use a belly to lose belly meat. Obviously tossing.
second, without patience and perseverance. The training of the abdomen is a harder process, you need to be mentally prepared and have the spirit of bearing hardships and stand hard work. Some people are eager for success, impatient, and perseverance. They persist for a period of time and find that there is no major change. The ideal is far from reality. Then they start to make excuses and complain. Without the initial motivation, they started fishing for three days and two days on the net. . Every time you see someone else has a flat waist and abdomen, you encourage yourself: you must be like her, lose your belly and have a good figure. But you can’t do it at all. You can’t stick to a diet and exercise plan. When you think about it, you should control your diet, exercise occasionally, and do dozens of sit-ups or abdominal crunches. You will feel tired and comfort yourself. Do a lot, then rest, and then continue to eat and drink.
If you want to have a small waist, the most important thing is targeted training. Choose the right strength training exercises for abdominal muscle building and shaping. Long-term persistence can achieve the goal. Of course, you must maintain good living habits during training, do not stay up late, do not smoke or drink, sit for a while, and at the same time control your diet and do not eat high-calorie foods. The following editor recommends a group of fat-burning exercises for our waist and abdomen. The weight depends on the individual's core ability. Men recommend heavy weights with fewer repetitions, and women recommend light weights with more repetitions. If you are weak, exercise bare hands, just a few more times. The following 6 super-fat burning actions are not restricted by the venue, as long as they adhere to the quality and regularity to complete them.
Action 1: Lie on your back with knees bent at both ends (target: rectus abdominis , waist muscles)
find a suitable yoga mat and place it on a flat ground, hug the back of your head with your hands, and lie flat on your upper body on the yoga mat with light feet Gently clamp and straighten the instep. Lift the head on the upper part of the back from the ground while using the strength of the abdomen to bring the legs and knees closer to the chest. When recovering slowly, the legs and feet cannot touch the ground.
Action 2: Lie on your back and raise your legs alternately (target: lower abdomen)
Find a suitable yoga mat and place it on a flat ground, with your hands stretched and relaxed on both sides of your body, and your upper body lies flat on the yoga mat, with your head resting against yoga. pad. Use the strength of the abdominal muscles to move the slightly bent legs up and down. Here you must make the upper body stable. The whole movement is completed at a uniform speed. Pay attention to the feet not touching the ground during the hem of the legs.
Action 3: Lie on one leg with both ends (target: rectus abdominis and obliques)
This movement is slightly more difficult, with your feet straight and close together Place on the ground with heels on the ground, the lower half of the upper bodyKeep your back still, keep your hips on the ground, and lie on the ground with your head in your hands. Use the strength of your abdomen to lift your head as much as possible while contracting your left foot, bringing your knees closer to the elbow joint without touching each other, then restore your left foot to straighten, and your head to rest on the yoga mat, just complete the right leg.
action four: sitting posture, bend the knees and abdomen (target: rectus abdominis waist at the back)
sit on the yoga mat with the hips supporting the body, with both hands slightly bent on the back to support the upper body, palms facing forward, the upper body is now static on the ground At a 45 degree angle. Stretch your legs straight, tighten your insteps, and keep your legs hanging in the air. Use the muscles around the abdomen to exert force, let your legs bend your knees to the chest position and move your upper body forward to touch your knees. Do not use your hands to support your upper body. The restoration process should be slow.
action five: Russian rotation (abdominal muscles, waist muscles)
can only use the hips to support the whole body to maintain balance, the legs bend and tighten, and the soles of the feet leave the ground. The whole action is completed like this. Gently make a fist with both hands and place it on the abdomen. The upper body leans back from side to side at a 45 degree angle to the ground. Turn the shoulders left and right, and swing your arms to the side. Repeat the swing back and forth to complete the action.
Fully warm up before the start of training, so that our body is fully active and enter the state earlier, the training effect will be better. Warming up can also reduce the probability of physical injury during the training process, and avoid muscle and muscle strain during the training process. Happening. Don’t stop if you’re tired after training. You need to stretch fully to relax your muscles and slowly recover your body. Rest for 30-45 seconds between actions, perform 3-5 sets each time, 3-4 times a week.
