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Many people have the trouble of belly, waist and abdomen is the most likely to accumulate fat parts, the general obese people waist circumference will be more prominent, and some people are not fat on all fours, only fat belly, which is also a thing that makes people troubled.
Excessive subcutaneous fat and visceral fat will lead to a rise in waist circumference, and people with only a fat belly, a large reason is that the visceral fat is excessive, that is, thick fat is attached around the internal organs, which will cause various health problems.
The amount of exercise in the abdomen is the least, and it is the most difficult thing to lose waist and abdomen fat, and we need to start from many aspects in order to reduce the fat of the waist and abdomen, and at the same time avoid the situation of belly relaxation.
Method 1: Choose whole-body aerobic exercise instead of local training. Abs training is anaerobic exercise and does not burn fat effectively. No matter which part of the fat you want to lose, we must choose the whole body fat burning efficiency to reduce the fat on the body.
You can choose jogging, square dancing, jumping rope, opening and closing jumping and other sports, more than 40 minutes a day to enhance activity metabolism, reduce body fat rate, thereby driving the decomposition of waist and abdomen fat.
Method 2, choose some low-calorie, scraped fat foods, we must quit a variety of high-calorie, over-processed high-calorie foods, especially a variety of chocolate, biscuits, fries and other snacks.
Three meals can choose to eat some to promote intestinal peristalsis, help waste discharge of celery, bitter melon, winter melon, cabbage, broccoli and other vegetables, staple foods can be appropriate to eat some coarse grains (corn, sweet potatoes, potatoes) instead of rice, noodles, but also to prolong the satiety time.
Method 3: Get rid of sedentary habits and get more active. We must reduce the time of sitting, long-term sitting will inhibit blood circulation in the lower limbs, resulting in the accumulation of fat in the waist, hips and legs, and will also induce sub-health diseases such as joint aging and low back pain.
We have to get up every hour for 10 minutes to do stretching and squat training, which can stimulate blood circulation in the lower limbs, thereby accelerating the breakdown of fat and improving the problem of lower limb obesity.
Method 4: Abdominal strength training
Although abdominal training can not effectively burn fat, but abdominal training can strengthen the abdominal muscles, improve the waist and abdomen line, to avoid the appearance of belly relaxation problems, after slimming down, you can show the vest line, abdominal muscle line, so that your waist and abdomen line is more charming.
That's why we can train your abs every other day for 10-15 minutes each time, which can help you increase the thickness of your abdominal muscle lines to create a fascinating vest line.
Action 1: Plate support (30-45 sec, repeat 2 sets)
Action 2: Alternating leg lift on the back (10-15 times, repeat 2 groups)
Action 3: Dead Worm Type (16-20 times, repeat 2 sets)
Action 4: Curl (15-20 times, repeat 2 sets)
Movement 5: Leg lift on your back (15-20 times, repeat 2 sets)
Movement 6: Support the side knee lift (16-20 times, repeat 2 sets)
Action 7: V-shaped support (30-45 seconds, repeat 2 groups)
These 4 methods adhere to more than 2 months, I believe that your waist circumference can drop by 3-4cm, effectively improving the health index!