With age, the metabolism gradually declines, coupled with overeating, insufficient exercise and so that fat accumulates in the belly area. Most middle-aged and elderly people have fat on their stomachs, which not only affects the aesthetics, but also increases the risk of chronic diseases. The most infuriating thing is that no matter how you exercise, it is difficult to lose the extra flesh on the belly, why is this?
<h1 class="pgc-h-arrow-right" data-track="27" > why is the fat on the belly so hard to reduce? </h1>
1. Insufficient abdominal muscle strength
The main function of the abdominal muscles is the conduction of forces and the maintenance of basic movement postures, so the amount of abdominal muscle movement is relatively low, especially the lack of abdominal muscle strength in the absence of targeted exercise.
2. The abdomen is inflexible
Exercise relies on skeletal muscles, but there are fewer skeletal muscles in the abdomen. Compared with the flexible limbs, the waist and abdomen are inflexible and have less movement.
3, easy to accumulate fat
Fatty tissue is easy to accumulate in the abdomen, insufficient exercise or lack of attention to diet, subcutaneous fat is easy to accumulate in the abdomen.
<h1 class="pgc-h-arrow-right" data-track="26" > which exercises have good weight loss results? </h1>
1. Aerobic exercise
Maintaining moderate aerobic exercise can help reduce belly fat, 220 years of age is the maximum heart rate, and the heartbeat per minute is about 140 to 150 beats, which is high-intensity aerobic exercise. On the basis of the same exercise time, skipping rope and swimming consume the most calories, followed by playing basketball, soccer or badminton. Doing work is relatively busy and there is no time to exercise, you may wish to integrate exercise into daily life, such as walking to and from work, climbing stairs instead of taking the elevator, and going out more on holidays. Each exercise time should reach more than 30 minutes, and adhere to 4 to 5 days a week.
2. High-intensity interval training
The fastest fat consumption is high-intensity interval training, that is, the combination of high-intensity exercise, low-intensity exercise and rest, the stimulation of the body is small, so that the body is in a stable and comfortable state, thereby improving the rate of fat burning.
3. Weight training
Doing weight-bearing training can stimulate muscles, increase muscle strength, and improve muscle mass. In general, the more muscles on the body, the greater the energy consumption during exercise, which can increase the basal metabolic rate and promote fat burning.
<h1 class="pgc-h-arrow-right" data-track="16" how do I lose my small belly >? </h1>
1. Lie down to your toes
Start by lying flat on the yoga mat with your legs raised so that your legs are vertical to the ground. Exhale and tighten your upper abdomen so that the head, neck, and upper back are off the ground in turn, while reaching for the toes with both arms and continuing 20 times.
2. Mountaineering
First, maintain a flat support position, so that the right knee is leaning against the chest, and then return to the original position; then put the left knee close to the chest, alternating 30 seconds with the left and right feet, as fast as possible, which can help burn fat and remove the small belly.
3. Bicycle-style sit-ups
Start by lying flat on a yoga mat so that your feet are flat on the ground, your knees slightly bent and your hands behind your head. Squeeze your abs with maximum force so that the right elbow is gradually approaching your left knee, while lifting your left foot off the ground. Go back to the position you started and do it on the other side.
Tips
As long as you keep your mouth shut, you will definitely be able to remove the extra flesh on your stomach by opening your legs. Usually pay attention to a light diet, drink more water, eat more dietary fiber foods to promote gastrointestinal peristalsis, make bowel movements smoother, avoid constipation, and stay away from high-calorie foods such as fried foods and desserts. In addition, at least 30 minutes of outdoor exercise time every day, adhere to 3 to 4 days a week, can not give up halfway.
Family doctor online special article, unauthorized reproduction