Daily fitness 8 most effective ways to reduce belly
Daily fitness 8 most effective ways to reduce belly, as the saying goes: the bigger the waistline, the shorter the life expectancy. People with too big a belly may have excess subcutaneous fat along with excess visceral fat. Excess fat will enhance the body's oxygen consumption, the functioning of the body will be affected, and a variety of health diseases will patronize you. Here's a look at the daily fitness 8 most effective way to reduce stomach.
Daily fitness 8 most effective way to reduce the stomach 11, eat fruits and vegetables every day
Tighten the belly can not be separated from the whole body, so the control of the total calorie intake is quite necessary. Eating more fruits and vegetables is not only easy to produce a sense of satiety, but also help reduce the desire to eat dessert. In addition, eating more fiber-rich foods can effectively treat constipation, which is one of the culprits of growing a small belly.
2, drink more water, drink less carbonated beverages
When you get up, drink a glass of water, light honey water or water with fiber, can promote gastrointestinal peristalsis, the body's garbage, metabolites discharged from the body, to reduce the chance of the emergence of a small belly.
Normal people will consume an average of 2,000-2,500 ml of water per day, to replenish the body with water in a timely manner. But don't drink too much water continuously in a short period of time, otherwise it will dilute the blood due to osmosis, resulting in a decrease in the concentration of oxygen and nutrients contained in the blood. In addition, it is important to minimize the consumption of carbonated beverages and beverages with high sugar content.
3, away from alcohol
Whether it is beer, cocktails, liquor, or other forms of alcoholic beverages, can be the main culprits of abdominal flab. Although alcohol is fat-free, it is high in calories. A 200ml glass of alcoholic beverages contains grams of calories amounting to 100 kcal. In addition, alcohol raises the body's cortisol levels, and cortisol, the hormone, causes the abdomen to store more fat.
4, eat less fatty meat
If you are worried about losing weight, eat less fatty meat. Pay more attention to diet to lose weight, in general, eat less pork with high fat, choose higher protein and less fat poultry and fish, is conducive to slimming.
5, sit-ups
To achieve the purpose of losing abdominal fat, daily practice sit-ups is a good . The method of collecting waist and abdomen. But pay attention to control the rhythm, avoid doing too many times at the beginning, to slowly increase the number of times, otherwise it will lead to muscle soreness. At the same time, pay attention to the control of the force is the waist, rather than legs or arms
6, straight back sitting
Correct sitting posture, abdominal chest, you can lose a little accumulation of fat in the abdomen. Therefore, at any time to remind themselves to chest, stomach, straight waist, even if not always can not keep, think up to do, may allow you to lose 2 pounds or more fat from the stomach.
7, massage the abdomen
Want to quickly reduce the stomach, the best way is, after abdominal exercise clockwise or counterclockwise to do circular kneading, promote fat metabolism. Do it once in the morning and once in the evening, in the morning to just get up to do, and in the evening to do before going to bed. Adhere to a month, will certainly receive significant results.
8, coarse salt method
Coarse salt has the role of sweating, it can discharge the body's waste and excess water, promote the skin's metabolism, but also soften the dirt, supplemental salts and minerals, so that the skin is delicate, taut.
Before each bath, take a cup of coarse salt with a little hot water and mix it into a paste, and then apply it to the abdomen. 10 minutes later, use hot water to rinse off the coarse salt, or you can massage it and then rinse it off.
Daily fitness 8 most effective ways to reduce the stomach 2Reduce the stomach can do flat support, sit-ups, curls, etc., as long as you insist on it are more effective.
(1) flat support is relatively simple and easy to learn, you can exercise the abdominal transverse abdominal muscles, which belongs to a kind of consumptive exercise method, when you start to learn is not good to adhere to, you can first do some basic actions, one side of the arm straight after the flat lift, the other hand's elbow part of the elbow joints to support the body to maintain balance, and adhere to the exercise is to improve the line of the waist and abdomen. The first thing you need to do is to get your hands on a pair of shoes or boots.
(2) sit-ups are usually seen more belly reduction methods, the beginning of the amplitude can be a little smaller, lend a hand to do, but pay attention to the waist force, so that the abdominal muscles activities, from a small amount of persistence to start, and then continue to increase.
(3) roll abdominal exercise when the body lifted up the angle of the general and the ground angle of 30 ~ 45 degrees or so, go down when not less than 30 degrees, up when not more than 45 degrees, has been using the abdominal muscles force, this movement is a little more difficult, but the effect is very good.
In addition to exercise, diet is also essential, eat seven minutes a day to eat, eat more vegetables, eat less calorie food such as fried food, so that the combination of sports will be better.
1, adjust the content of the diet, three points of meat, seven points of vegetables
Want to lose waist and belly fat, you need to quit a variety of snacks, beer, milk tea, quit a variety of afternoon tea, snacks, in order to reduce calorie intake.
Diet to do meat and vegetables, balanced nutritional intake, to avoid malnutrition. Vegetables can choose low-calorie, high-fiber carrots, lettuce, broccoli, cabbage, kale, celery, winter melon, meat selection of low-fat, high-protein lean meat, chicken breasts, fish, kibble shrimp, cooking should be as low as possible oil and salt, boiled, steamed-based, so that you can avoid the food calorie spike.
2, keep 1 hour of exercise every day
People are easy to get fat in the middle age, we have to avoid sedentary, we must let ourselves move in order to improve the metabolism of the body activity, promote the decomposition of fat, shrink the waistline.
In the beginning, you can not adapt to the intensity of the movement, you can start from the fast walking, square dance and other sports, and gradually develop the habit of exercise. Adhere to exercise 1 month, you can slowly transition to jogging, aerobics, badminton and other sports, to enhance the efficiency of fat burning.
For people who don't have time to go out and exercise, you can carry out self-weight training, such as: bent elbow straight arm flat support, squat, open and close jump, push-ups, high leg and other sports, each action 20-30 seconds, rest for about 30 seconds, the whole set of action cycle 5-6 cycles, you can effectively increase muscle fat.
3, learn healthy eating habits
Don't eat to support yourself, and don't overstay your welcome, keep three meals regular, dinner can be eaten earlier, keep the meal to eat eight minutes full. Eating time to chew slowly, a meal more than 20 minutes, so that you can receive timely satiety signal.
You can drink more water before meals to reduce hunger, and don't drink soup after meals to avoid bracing your stomach. Drinking enough 2L of water every day can replenish enough water to maintain the body's metabolic level.
4, every other day a set of abusive abdominal training
In order to avoid thinning down after the skin becomes loose, you can join the abusive abdominal training, such as supine bicycle, roll abdominal, supine leg lifting, Russian turn and other methods to exercise the waist and abdominal muscle groups, each action 15 times, repeat 2 groups, every other day training can be, so that the waistline is thinned down at the same time, the muscle line will also gradually highlight The muscle lines will also gradually come to the fore.