As a result of eating well and moving less, more and more people “stiff” their belly. The fat on the belly not only affects the appearance, but also increases a variety of health risks and squeezes the space of the internal organs.
After I made up my mind to lose weight, I found that my arms were thinner and my face was smaller, but the meat on my stomach was not moving.
Why is the meat on the belly so hard to lose?
The fat on the belly is so “sticky”, what is the problem?
◉ Not flexible
◉ Lack of energy
The main function of the abdominal muscles is to conduct force and maintain the action posture, so its exercise volume is relatively low. If there is no targeted training, the muscle strength is relatively weak.
Less exercise + more fat accumulation, so when you lose weight, your belly will lose weight more slowly. If you compare fat to water, the belly is like a big pool, and the rest of the body is like a small pool. If you release water at the same speed, the small pool will definitely run out of water first.
The fat loss advantages of different sports
There is no way to lose fat locally. If you want to reduce abdominal fat, stick to regular exercise for a long time, such as aerobic exercise, high-intensity interval training, weight training, and stretching exercises.
Consume a lot of fat
The “Scientific Statement on Obesity and Cardiovascular Diseases” issued by the American Heart Association stated that regular aerobic exercise is one of the most effective ways to reduce abdominal fat.
It is generally recommended to perform a higher intensity aerobic exercise, the maximum heart rate (220-age) is about 140~150/min.
Generally speaking, skipping rope and swimming consume more calories during the same exercise time, followed by basketball, football, and badminton, and cycling, running, and walking less.
Exercise can be integrated into life, such as walking to and from get off work, shopping for a few more laps, and doing more outdoor sports on weekends.
It is recommended to exercise at least 3 times a week, each exercise time should reach 30 minutes, and not less than 3 to 4 months.
High-intensity interval training
Burn fat fast
High-intensity intermittent exercise combines high-intensity exercise, low-intensity relaxation and rest. It has little irritation to the body and makes the body in a more stable and comfortable state of exercise, thereby increasing the rate of fat burning.
Extend fat burning time
By stimulating muscles, increase muscle strength and further improve muscle mass. The increase in muscle can increase energy consumption during exercise, and also increase the basal metabolic rate, and further strengthen the burning of fat after exercise.
Avoid muscle strain
Force exercise under static state can improve the ability of the abdominal muscles to transform energy under static state, thereby enhancing the fat burning ability during exercise and avoiding muscle strain.
A set of abdominal movements “batters” the abdominal muscles
Abdominal exercises can not only make your body more beautiful, but also train your core muscles and increase abdominal strength, but also help maintain physical stability and prevent the elderly from falling.
Lie on your back on a fitness mat, with your knees bent, your feet flat on the ground, your feet hip-width apart; your arms should be at your sides with your fingertips pointing to your toes; exhale, contract your upper abdomen, and place your head, neck, and Lift the shoulder blades and upper back about 2 to 3 cm off the ground; inhale and lower your body; repeat 10 times.
Lie on your back on a fitness mat, raise your legs and lift up perpendicular to the ground; to reduce the difficulty, the knees can also be slightly bent; exhale, tighten the upper abdomen, lift the head, neck and upper back off the ground in turn, using both arms at the same time Get to the toes; repeat 20 times.
Alternate bicycle sit-ups
Lie on your back on a fitness mat, with your feet flat on the ground, your knees bend, and your hands behind your head; squeeze your abdominal muscles firmly, bring your right elbow joint to your left knee, and lift your left foot off the ground at the same time; Starting position, change the other side of the body and do the same movement; do 5 times on each side of the body.
Support your body with your right forearm and right foot, with your left hand akimbo, in a straight line from head to toe; slowly lift the upper body and buttocks off the ground to tighten the core muscles; maintain this position for 15-20 seconds; switch to the other side and do the same movement.
Starting from the plank position, lean your right knee to your chest, and then return to the starting position; lean your left knee to your chest; do alternately on both sides for 30 seconds; to increase the intensity of the exercise, speed up the movement.
Scissor leg lift
Lie on your back on a fitness mat, straighten your legs and place your arms on your side; raise your legs at a 30-degree angle to the ground; further raise your right leg so that it is perpendicular to the ground; then return to the starting position; change your body Do the same action on the side; alternately do it for 30 seconds on both sides.
In addition to exercise, it is very important to adjust your diet. Usually, you should appropriately reduce your intake of high-calorie foods such as desserts and fried foods.