Every nightmare of gaining weight starts from the abdomen, and every success of losing weight also starts from the abdomen. To achieve the grand plan of losing weight in the abdomen, you must follow the eight golden rules of building a flat abdomen. Do you weigh yourself every day or measure your waist every week? Have you ever had this experience? At first, there was no change on the scale, but the waist grew quietly by 1cm. At this time, which one do you choose to believe? A scale or a tape measure? Believe in the scale, you can comfort yourself – I am not gaining weight; believe in the tape measure, you will be alert – I have a tendency to gain weight, I want to lose weight! I am obese In the era, fat always coveted our body, we should stand on the side of the tape measure! The scientific basis for fat people to get fat first is to fight the enemy’s weak underbelly, to eat persimmons, to pick up the softest, and to lose weight, start from the softest part. Feel the fluffy belly, this is our first goal of losing weight. There are three main types of fat in our body: blood fat (triglycerides), subcutaneous fat (closely under the skin), and omental fat (located inside the abdominal cavity, below the stomach muscle). Our growing waistline and bulging belly are the contribution of omental fat. The omental fat is the closest to human organs such as the stomach and intestines, and is close to the water tower, and the excess fat is the first to supply the omental fat. The good news is that once we start losing weight, it’s also the retinal fat that gets hit first, because that’s the first fat we lose. With less retinal fat, we are healthy and sexy. Favorable weapons against retinal fat are aerobic exercises and scientific sit-ups.
8 Golden Rules for Deeply Building a Sexy Belly
- Sit-ups + aerobic exercise There has been an endless debate on whether crunches can reduce belly fat. The square believes that: sit-ups can exercise the abdominal muscles, so it can practice a flat and sexy abdomen. The opposite side believes that the premise of being able to consume fat energy is to exercise for at least 20 minutes, so dozens of sit-ups a minute can’t lose belly fat at all. The correct way is: sit-ups + aerobic exercise The main function of sit-ups is to enhance the strength of the abdominal muscles, improve the elasticity of the abdominal muscles, no longer loose and loose, and can also protect the back and improve posture. Aerobic exercise burns calories and reduces fat. Choose sports that can pay special attention to the “middle section”, and recommend three items – table tennis: the movement of swinging the racket is driven by the waist and abdominal muscles, and consumes 192 calories every 30 minutes. Yoga: The sitting posture of yoga determines that your back and abdominal muscles can be exercised accordingly, which can consume 200 calories every 30 minutes. Taekwondo: The kicking action of Taekwondo will drive the consumption of waist and abdominal fat, and consume 312 calories every 30 minutes.
- ∠45° Any curling action is good for building a flat stomach, as long as you keep your upper body at a 45-degree angle to the ground when you are doing curls. Now, let us briefly review the knowledge about mechanics in junior high school physics – less than ∠45° – at this time, the sternocleidomastoid, pectoralis major, intercostal muscles, psoas minor, iliacus, etc. are under stress , rather than the rectus abdominis. Greater than ∠45°——At this time, the “resistance arm” from the center of gravity of the body to the fulcrum of the buttocks is continuously shortened, and the rectus abdominis is not very stressed. Equal to ∠45°——When the upper body is raised at a 45-degree angle to the ground, the abdomen is at the best time to be stressed. Conclusion: No matter what kind of body rolls we do, including sit-ups, please extend the duration of the body at a 45-degree angle to the ground as long as possible (at least 30 seconds), so that the abdominal muscles get the most effective exercise. Tips: How to make sure that your body is just raised to a 45-degree angle? There are three small methods: 1. Generally speaking, when the line of sight is level with the flexed knee joint, the angle between the body and the ground is 45 degrees; 2. You can face the Mirror practice; 3. The upward movement should be slow, feel slowly, when you feel the most force on the abdomen, it is a 45-degree angle, stop at this position. The third method is strongly recommended.
- Slow motion The sit-ups in PE class are assessed as physical fitness exercises. The more you do in one minute, the higher the score. And as a sexy abdominal exercise, all movements, including sit-ups, must be slow-motion! Feel the force of the abdomen a little bit. Expert recommendation: 10-15 reps per minute as 1 group, do 2-3 groups for each exercise, rest about 1 minute between each group. Perform abdominal breathing and abdominal massage at rest.
- Three times a week It is said on the Internet that Mo Wenwei does 50 sit-ups every day before going to bed. Think of her small waist and flat abdomen. You think you should practice every day. Wrong! Let’s give ourselves a reason to be lazy now. Abs are formed in exactly the same way as muscles in other parts of the body, and they also take time to build. After each exercise, the cellular morphology of the muscle tissue takes 48 hours to “rebuild”. Performing abdominal exercises every day does not leave time for the formation of abdominal muscles. Once the exercise is relaxed, the fat will immediately launch a “counter-attack”.
- Perfect breath A perfect belly requires perfect breath. Not only during practice, but also in normal times. During the exercise – exhale in the state of starting up (the state of exertion), and inhale in the state of retreating force. Static state, such as when maintaining a 45-degree angle, normal chest breathing, do not hold your breath. Normal state – abdominal breathing, help to tighten the transverse abdominis. As you inhale, feel the abdominal cavity lift inward and upward, inhale fully and exhale deeply. You can consciously engage in abdominal breathing while sitting, standing, or walking to develop a habit.
- Frequency of 1:3 During abdominal exercises, the process of exerting force can only play a role of 20%-30%, but the process of retreating force can play a role of 60%-70%. So we have to do it in a 1:3 ratio when practicing. For example, when doing sit-ups, when you lift your body, count “1”; when you lay your body down, count “2”, “3”, “4”.
- The invention of using equipment fitness equipment is for us to train more safely, effectively and correctly. When you hate the “perfect” sit-ups, please go to the gym to find these three things: cycling machines (bicycle fitness equipment); Captain’s chair (a bench at a 30-degree angle to the ground on which you can lie down, raise your legs and hold for a few seconds, to strengthen your abdominal muscles); exercise ball. After a comprehensive evaluation of the effects of 13 abdominal fitness methods, experts believe that the above three are the most effective abdominal exercise equipment.
- An hour and a half after a meal is the best time for abdominal exercises. If you like to develop small abdominal muscles, it is best to add enough protein and carbohydrates after the exercise. If it is only for the purpose of losing weight, so that the abdomen is flat and no fat, do not eat within 1 hour after the end of the exercise. It works if you stick to it!
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