Many office workers due to long hours sitting in the office, lack of exercise, it is easy to accumulate fat in the abdominal position, and abdominal fat is a deep fat, to effectively solve the problem, you need to cooperate in many ways.
To change eating habits.
Don't sit down or sleep on your stomach immediately after eating, it's best to keep the form of standing, you can choose to take a walk or organize some things. So in addition to reducing fat accumulation, but also to help digestion. Because 30 minutes after the meal, if you keep immobile state, the most easy to form abdominal fat.
To go along with the exercise.
Shake the hula hoop or do a sit-up, stretching, can gradually eliminate abdominal fat, and make the abdominal muscles increasingly strong and not easy to accumulate fat.
1, sit properly
Weekdays to stay in the office for a long time in the female, sitting posture absolutely must be correct, such as not hunchback, feet do not handsome everywhere, because the correct sitting posture not only make better grooming, but also can let your abdomen and hips to keep in the state of tension, so the hip line is not easy to deformation, the leg curve is more corrected as a result.
2, don't hold back
Because it's easy to make the stomach bloat, hold back the habit, will make the rectal mucosa become sluggish, and even form habitual constipation, defecation is not smooth, then the belly will gradually grow strong! In addition, when you get up in the morning, you can try to drink a cup of cold drink, or eat more fruits and vegetables, can achieve gastrointestinal motility, promote the efficacy of poop.
3, the use of abdominal breathing
Abdominal breathing method is actually very simple; when we inhale, belly up, exhale, belly tight. Although at first it may not be very accustomed to, but accustomed to, help to stimulate gastrointestinal peristalsis, promote the body waste discharge, on the other hand, can also make the airflow smooth, increase lung capacity.
4, to narrow the abdomen all the time
When you walk and stand, remember to shrink the abdomen, and then with abdominal breathing, perhaps the first one or two days will feel very hard, but the days of a long time, you can see their abdominal muscles have become tight, and easily achieve the effect of the thin body.
5, absolutely hard to do sports
In addition to often remind themselves to reduce the abdomen, do anal exercises and hard to take the stairs, you can let the fat is no longer affected by gravity and sagging; in addition to often sit in the office of women, you can use the office chair, the upper body to maintain a straight, pelvic backward, sitting on the buttocks, and then slowly pull up the buttocks, to the taut and then return to its original state, such as beginning may not be too accustomed to, but accustomed to the chair, and then return to its original state, the chair can be used to maintain the upper body, and pelvic backward, sitting in the buttocks. If the beginning may not be too accustomed to, but accustomed to, help stimulate gastrointestinal peristalsis, promote the body of waste discharge, on the other hand, can also make the air flow smooth, increase lung capacity.
The fight against waist fat counterattack
Myth 1: sit-ups are the best way to exercise abdominal muscles
Reality: shoulder pain, belly still.
We have always been regarded as a flat tight abdomen to get the "treasure" of the sit-ups, but did not rank in the United States authoritative fitness organization "the most effective abdominal fitness method" list of the list. The reason is very simple, sit-ups, our movements are often not in place, usually the back and shoulders to make enough strength, while the abdomen does not get a real exercise.
After a thorough evaluation of the effectiveness of 13 abdominal fitness methods, the experts found the top 3 most effective, which are: training on a cycling machine (bike ergometer); captain's chair (a bench at a 30-degree angle to the ground, on which you can lie down, raise your legs and hold them up for a few seconds to strengthen your abdominal muscles); and training with a fitness ball.
Sit-ups modified: fitness trainers believe that if you want to make sit-ups play a better effect, you can try to do the following changes - only 10 times per minute sit-ups, in the upper body and the ground at a 45-degree angle to hold for 5 seconds, so the effect is much better than up to 1 minute to do 60 times!
Myth #2: You need to do abdominal exercises every day to get tight abs
Reality: Always experiencing a flabby counterattack.
Abdominal muscles are formed in exactly the same way as muscles in other parts of the body, and it takes a while to shape them. The reason is that after a heavy workout, the cellular form of the muscle tissue is altered but not fully formed, and it usually takes 48 hours for the muscle to complete its "rebuilding" task. The daily abdominal exercise can certainly promote the burning of fat, but did not leave time for the formation of abdominal muscles, once the exercise is slack, the fat will immediately launch a "counterattack", everything is not a waste of time?
The correct frequency of exercises: 3 times a week.
Myth #3: High-density workouts must be twice as effective
Reality: Panting, out of place.
Can you do a movement 100 times over and get results that are 1x better than doing it 50 times? Fitness is not simply the accumulation of quantity, but should pay attention to the quality of change. To the "captain's chair" equipment training, for example, many people will do dozens of consecutive, until the sweaty panting had to stop. Senior fitness instructor that the key to the training of the abdominal muscles is the action to be in place, and the need for appropriate pause, it is best to 15 actions for a group, each time to do 2 to 3 groups can be.
The way to strengthen the effect: more variations in the workout, such as tying a small sandbag to the legs, the effect will be different.
Myth 4: Abdominal strengthening = waist
Reality: thin waist, fat abdomen.
Many people have confused the abdominal exercise with the movement to lose waist fat, thinking that a movement can both thin waist and beautiful abdomen, but often thin waist, fat abdomen.
This is because the loss of fat accumulated in the waist than to shape the abdominal muscles to be much easier, just need to work with the diet, reduce the intake of high-calorie foods, while adhering to the corresponding training, will be able to let the "small waist" to see the light of day. Waist thin, not get targeted training of the abdomen is relatively show more "prominent". Do not expect a movement can be accomplished at the same time to strengthen the abdomen, waist double task, the road to weight loss is no shortcut to go.
Wish your friends success in losing weight!