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- Tighten your stomach and walk. First, let’s explain what abscess walking is. Abdominal walking is to shrink the abdomen as much as possible during the walking process. The key to this approach is to fully inflate the abdomen when inhaling, and contract and tighten as much as possible when exhaling. It helps stimulate gastrointestinal motility, promotes the excretion of waste from the body, and increases lung capacity. When performing abdominal contraction walking, you should follow the following methods: shrink the abdomen forcefully and cooperate with abdominal breathing during daily walking and standing, which can make the lower abdominal muscles firm. At the beginning, you may not be used to this method, but as long as you keep reminding yourself to shrink your stomach and walk, you will achieve the goal of losing weight very well. After a few weeks in this way, not only will the lower abdomen become flat, but the walking posture will also be more beautiful.
- Sit-ups. This is a special effect sit-up, and it is mainly suitable for people who are too fat in the waist and abdomen. It is ideal for reducing belly fat. At the beginning of the movement, the athlete needs to lie on his back at the end of the bed and stick out of the bed below the buttocks. After lying down, gradually bend your knees and place your thighs over your belly. Spread your hands horizontally at your sides, and place your palms under your hips. Then push your legs forward with your abdomen, and straighten your legs forward at a slow count of 10. Note that the toes must be up and the body is in a straight line at this time. When you are done, pause at the top and bend your knees at a count of 5 to return your thighs to the starting position. The back, shoulders, and arms must be kept relaxed throughout the exercise, and the main force should be the abdomen. The number of times to do each day is determined by each person according to their own physical conditions. Just doing sit-ups is not enough. Although sit-ups are a common fitness method, they mainly play the role of exercising abdominal muscles. It is impossible to rely on it alone to reduce abdominal fat. Big cardio workouts like skipping rope, jogging, and biking. No less than 30 minutes each time, 3 to 4 times a week is appropriate. This exercise can increase the body’s metabolic level, consume more calories, thereby reducing excess fat.
- Fully grasp the three-plane motion method，When doing sit-ups, you need to exchange some tricks, so that the abdominal muscles can be exercised from all angles. This is the so-called three-plane exercise method. When you bend forward, you can exercise the abdominal muscles from the sagittal plane; when you contract to the body, you mainly exercise the abdominal muscles from the frontal plane; when you twist your body and bend upward, you mainly exercise the abdominal muscles from the transverse plane. The sit-ups we usually do are just one of the basic moves, which is why you’ve been working tirelessly and only get 1/3 of the results. Therefore, only by combining these three levels of exercise, your abdominal muscles will become more and more shaped.
- Changing the way of exercise is more effective，Even if you have a good workout routine, you still need to change your exercise routine every few weeks. Because the longer a fitness program is practiced, the more comfortable the body will cope with it, and the end result is that it consumes less and less energy and burns less and less calories. Studies have shown that muscles can adapt to at least 4 to 5 types of exercise. Avoiding muscle for business doesn’t mean searching for new ways to exercise. Adding a few tricks to your daily workout is enough. For example, when you’re doing sit-ups, put your palms by your ears instead of extending your arms forward or doing your usual practice on the floor, or lying down on an incline bench, etc. The above mainly introduces two kinds of rapid abdominal weight loss. Exercise to lose weight is a very safe and scientific method of rapid weight loss. Exercise to lose weight has certain principles of weight loss, and different people need targeted exercise. But as long as you learn to exercise, losing weight quickly becomes a very simple matter.
