Whether it is a man or a woman, the abdomen has always been the most likely place for fat accumulation, so do you know how to get rid of the abdominal fat? Let’s share with you how to get rid of belly fat and exercise abdominal muscles. Let’s take a look. A man’s figure is very important, a strong figure can give you a lot of confidence. So, how do we do targeted 8-minute abs workouts? Today, I will give you a detailed 8-minute abdominal muscle exercise method. Interested friends can come and learn it. Exercise 6 types of waist and abdomen
Type 1
- Lie on all fours with your hands flat on the ground, keep your back straight and level, and look straight ahead.
- The back is slowly raised upwards and held for about 10 seconds (repeated back and forth 10 times).
Type 2
- Lie flat on the ground with your feet bent, with your back on the ground and your hands crossed in front of your chest.
- The posture of the lower body remains the same, and the head and shoulders are slowly lifted up and held for about 10 seconds (repeated back and forth 10 times).
Type 3
- Lie flat on the ground with your feet bent, with your back on the ground and your hands open in a large shape on your sides.
- Use the strength of the waist to lift the back, and the buttock muscles naturally clamp inward and stay for about 10 seconds (repeated back and forth 10 times).
Type 4
- Lie flat on the ground naturally, with your feet straight.
- Lift the lower body, tighten the lower abdominal muscles, and stay there for about 10 seconds (repeated back and forth 10 times).
Form 5
- Lie on your side on the ground and support your head with your hands to keep your body balanced.
- Keep the upper body position unchanged, slowly lift your right foot, stay for about 10 seconds and then switch sides (repeated back and forth 10 times).
Form 6
- Lie flat on the ground with your feet bent, with your back on the ground and your hands open on your sides.
- Use the strength of your legs and waist to lift your feet up over your head and place your toes on the ground in front of you. As long as you use scientific exercise methods and reasonable nutrition, you will definitely get the ideal fat loss effect. Special attention should be paid to long-term adherence to abstinence of diet and exercise, making it a part of living habits, in order to maintain a good figure.
When is the best time to exercise
It is not suitable to exercise for a period of time after a meal, and the secretion of insulin increases after a meal, which can inhibit the decomposition of fat, and the source of energy is limited. Due to less fat breakdown, weight loss exercise is also not suitable for this time period. Stimulate the stomach: Exercising after a full meal will bring mechanical stimulation to the stomach, causing the dissolved substances in the stomach to vibrate left and right, up and down, which may cause symptoms such as vomiting and stomach cramps. Affects the effect of weight loss exercise: The parasympathetic nerves in the body are easily inhibited after eating. At this time, if the body wants to exercise, the exercise effect will be reduced. Disordered blood flow distribution: Digestive organs need a lot of blood to digest and absorb after a full meal. When the muscles of the whole body are exercising, they also need a lot of blood to participate, so the blood volume of the digestive organs will be deprived, resulting in digestive and absorption dysfunction. This disorder not only Affect the effect of exercise and harm the body.
time for exercise
Studies have found that light exercise is most reasonable one hour after meals; moderate exercise should be arranged two hours after meals; high-intensity exercise can be carried out three hours after meals. According to this, several optimal exercise time periods can be derived:
Morning session: 3 hours after breakfast to before lunch
Afternoon session: 3 hours after lunch to before dinner
Evening hours: 3 hours after dinner to bedtime
Early exercise can lower blood sugar
There are pros and cons to exercise in each of the above periods. For example, in the morning period: when the human body performs strenuous exercise, it can stimulate the sympathetic nerves. This rapid change can cause a series of changes in the body and affect the mental state throughout the day, which is harmful to health. In addition, blood sugar is at a low level during this period, and exercise will consume a lot of blood sugar, which can easily lead to symptoms of hypoglycemia. However, exercising in the morning and afternoon is influenced by objective factors such as work, work, and housework.
night exercise
If your home is not far from the gym, you can choose to exercise in the evening, preferably one hour after dinner, provided that you do not eat too much, so as not to affect your digestion, the evening exercise is best finished 3 hours before going to bed, and Don’t get too tired, or it may affect your sleep quality. Exercise at night may bring some hunger, you can eat some fruit after exercise, don’t eat late night, otherwise you will get fatter with more exercise.
