The fat on the abdomen will be loose due to various reasons, so how to lose weight? Let’s take a look with the editor below. The characteristic of the flabby lower abdomen is that the flabby abdomen falls down, forming a loose hemispherical shape in the lower abdomen. Not only does the lower abdomen protrude, the waist accumulates fat, and even the buttocks sag along with it; the loose lower body makes you look fatter , several years older than the actual age!
What to do if the flesh on the stomach is flabby
The looseness of the muscle on the stomach is caused by the combination of less muscle and more fat. Therefore, in order to tighten the muscle on the stomach, it is necessary to reduce fat and increase muscle mass appropriately. In short, fat loss and muscle gain. Therefore, it is not enough to do strength training alone. It needs to be combined with aerobic to achieve the effect of tightening the loose fat on the stomach.
Lack of exercise Deep abdominal muscle weakness
Many people sit in front of the computer all day and work, so they rarely have the opportunity to exercise. Over time, the muscles of the hip joints, inner thighs, buttocks and other muscles gradually relax, and the abdomen connected to them has fewer opportunities to exercise, and the deep muscles become weak and weak, causing the lower abdomen to bulge significantly. Moreover, the muscles that have not exercised for a long time are easy to frost and degrade, and the muscles are gradually surrounded by new fat, just like pork belly. Even if you have 6-pack abs, it will turn into a mass of fat on your belly.
What are deep abdominal muscles?
When it comes to abdominal muscles, the first thing that comes to your mind is probably the six well-defined and well-defined muscles on Mr. Bodybuilder’s stomach. But what is the difference between the deep abdominal muscles that affect the relaxation and bulge of the lower abdomen and the abdominal muscles? In the center of the abdomen, the upper and lower direction is the rectus abdominis; on the 2 sides of the rectus abdominis, the oblique muscle is oblique. The rectus abdominis and obliques are called the superficial abdominal muscles. The obliques cover the lower back, and exercising it contracts the abdomen. But in fact, there are many people who cannot effectively contract the lower abdomen even if they exercise the oblique muscles. This is because only the muscles on the outside of the abdomen are exercised, and the inside of the abdomen is still loose. The deep abdominal muscles are the psoas major muscles, which are located longitudinally on the inside of the abdomen and cannot be directly seen from the outside of the abdomen, but they are two very important muscles in the abdomen. The psoas muscle is located in the back bone near the waist and connects to the thigh. The back bone and pelvis cannot be fixed above the thigh without the tensile support of the psoas major. Simply put, the psoas is as important as the pole that supports the boat. If the psoas muscle is weak and unable to support the back bone and pelvis, the back bone and pelvis may tilt backward. Just like when the boat pole is bent, it must not be able to hold up the sail, and aerobic jogging can improve the relaxation of the muscles on the stomach
Research has shown that Long Slow Distance is the best aerobic fat-reducing and shaping exercise. Why is it also effective for sagging belly fat? This is because jogging consumes more energy due to sufficient oxygen supply and long duration. Generally, after jogging for 30 minutes, the fat is the main energy supply stage, that is to say, insisting on jogging for about 30 minutes can effectively improve the relaxation of the abdominal muscles. Using this method requires good persistence for a long time. It is not recommended for beginners to run every day. If you really want to lose weight by running, you should run for two consecutive days at most, and then rest for at least one day. Strength training improves abdominal muscle relaxation
The fat on the stomach is very loose, indicating that the body fat rate is not low. And these people don’t get fat in clothes. If you really want to lose belly fat, you must pay attention to the training focus on the whole body and not just the abdomen. It is recommended to spend 20 to 30 minutes a day in planned whole-body anaerobic strength training for about a month. This method combined with a moderate fat-reducing diet plan can quickly improve the relaxation of the fat on the stomach.
Description of the bent over dumbbell lateral raise
- Stand with your feet shoulder-width apart, hold dumbbells, bend your upper body parallel to the ground, bend your knees slightly, and keep your upper body straight;
- Open the arms to the sides of the body until the upper arms are in a straight line, and pause for 2-3 seconds;
- Slowly and controlled recovery, repeat the action.
Action points: 1. Keep your back straight and your core tight during the movement; 2. When opening your arms, do not lock your elbows and bend your elbows slightly. 3. In addition to this action, in order to reduce the slack belly fat, you can also do some core exercises, such as plank support.
