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Every fat person has belly fat, because the body fat rate is excessive, there are also some people who are not fat on all fours, only fat belly, which is likely to be excessive visceral fat. Because the stomach is the part with the lowest amount of physical activity, and it is the closest part of the internal organs, when you are overnourished and the fat is excessive, the waist and abdomen will be the first to reflect it.
Summer is coming, don't you still get up and shake off a lot of flesh?
Don't simply think that doing more curl training or various abdominal muscle training can reduce the belly. Fat in the belly needs to rely on aerobic exercise, or reduce calorie intake to promote the breakdown of fat.
Curl is an anaerobic movement, which is a training exercise for muscle, and the calorie consumption is very low, and it is impossible to lose the small belly. Therefore, instead of blindly making curls, we need to choose the right training for abdominal reduction.
How can you restore your flat belly and improve your image? Here are a few ways to lose your small belly, and the people who persisted have lost weight.
Method 1, reduce calorie intake, eat more vegetables that promote gastrointestinal peristalsis
Excess nutrition can lead to the formation of the belly, we should eat less unhealthy, high-calorie processed foods, common desserts, fried foods and snacks, need to be quit.
You can appropriately reduce calorie intake, 20% less calories than usual, usually diet cooking to light, eat less fried food, you can eat more natural vegetables, such as celery, winter melon, tomato, onion, fungus, lettuce, broccoli, these foods can promote gastrointestinal peristalsis, inhibit the production of fat.
Method 2: Usually do more abdominal breathing exercises
Usually our breathing habit is to breathe in the chest and close the abdomen when inhaling. Abdominal breathing requires us to come backwards, to retract the abdomen when exhaling, and to bulge the abdomen when inhaling, so that we can consciously exercise our abdomen, exercise lung capacity, and promote the blood supply of the heart.
Abdominal breathing, which we can also do when we are sedentary at work, 10 minutes at a time, 2-3 times a day, helps to reduce the belly.
Method 3: Get yourself moving and burn more calories
The presence of the belly indicates that the body fat is excessive, and your physical fitness will be worse and worse. In addition to dietary control, we also need to strengthen training to expand the body's calorie expenditure, exercise our cardiopulmonary function, and maintain a youthful state.
You can choose a sport you like, such as swimming, climbing, playing ball and other training, no less than 4 times a week, each time to maintain more than 40 minutes, can promote body sweating, increase calorie consumption, reduce subcutaneous fat and visceral fat.
People who do not have time to go out to exercise, you can also choose to train at home, you can choose some self-weight actions, such as push-ups, squats, high leg lifts, opening and closing jump training, each action is 30 seconds -1 minute, each cycle 4 groups, you can also exercise to improve, promote the decline of body fat rate.
Finally, the fitness editor shared a set of self-respect training, at home can smooth the small belly, restore slim and good figure.
Movement 1: Raise the leg for 1 minute, cycle 3-4 sets.
Action 2: Open and close jump for 1 minute, loop 3-4 sets.
Action 3, squat for 30 seconds, loop 3-4 sets.
Action 4: Prone opening and closing for 30 seconds, cycle 3-4 groups.
Action 5: Alternate support for 30 seconds, cycle 3-4 groups.
5 movements for 2 months, let the small belly return to flat, but also let the vest line stand out Oh!