Measure your abdominal muscle strength.
Stand up straight, tighten your abdomen as much as possible, and see what the waist circumference difference is before and after abdomen.
Waist circumference difference of 0-4 cm: Abdominal muscles are rarely used in daily life, and their muscle strength is very weak.
Waist circumference difference is 4-7 cm: muscle strength is not high, so you need to exercise more abdominal muscles.
Waist circumference difference is more than 7: the abdominal muscles are in good condition and the muscle strength is also high, so it is relatively easy to lose weight.
Abdominal muscles
Around the abdomen, the deep muscles supporting the trunk and the shallow muscles distributed on the surface form a rather complicated muscle mechanism.
1, transverse abdominis muscle: located in the innermost layer of the abdomen, it is coiled, and has the functions of increasing abdominal pressure, fixing the correct position of internal organs and inhibiting abdominal hypertrophy.
2. Abdominal oblique muscle: located on the left and right sides of the abdomen, the abdomen is sunken inward, and the abdominal oblique muscle can be often used when rotating the upper body.
3, rectus abdominis: located in the center of the abdomen, to help you better maintain posture and complete the flexion movement.
4. Intestinal psoas muscle: it connects the back bone with pelvis and lower limbs, which has a supporting effect, especially when lifting the thigh upwards.
Take a deep breath and abdomen, improve abdominal muscle strength.
1. Stand up straight, relax your shoulders, push your shoulder blades backward, let your chest open properly, and then tuck in, just like wearing a pair of tights. Breathe naturally for 30 seconds while tucking in.
2, pay attention to the abdomen, don't shrug your shoulders, always relax your shoulders, don't use force.
3, can also be assisted by the wall, head, back, hips, calves, heels against the wall, so that you can also keep the posture of abdominal breathing correct.
Simple abdominal breathing, the upper body is centered on the abdomen, and muscles can be fully utilized, even deep muscles that are not active in daily life! In addition, the visceral organs that fall down due to fat accumulation can also be restored to the normal distribution position, reducing the accumulation of visceral fat, improving the strength of abdominal muscles and reducing the fat on the stomach more efficiently.
Part II: Stretching the scapula can also reduce the stomach.
Maybe you will find that you are also doing some exercises to exercise your abdominal muscles, but you can't lose the fat on your stomach. In fact, if you want to lose weight, it is not enough to just exercise your abdomen. The muscle strength of the back inside the abdomen is also very important, especially in daily posture. If you can correct it well and improve your back muscle strength, then the positive abdomen will also benefit!
Strengthen back muscles
1, spinal standing muscle group: located on both sides of the back bone, supporting the back bone and maintaining daily posture.
2, mitral valve muscle: from the back of the neck to the shoulder, covering the center of the back is the mitral valve muscle, which keeps the shoulder joint in the right position and drives the shoulder movement, which is its main function.
3. latissimus dorsi: located on both sides of the back bone, allowing the shoulders and arms to be pulled to the center of the back.
Lift your arms back, your back looks good and your stomach has lost weight.
1. Stand up straight, with your arms straight, your fingers crossed with your back, your palms up, and then lift your arms up, so that your scapula leans back and your back muscles squeeze toward the center.
2. Note that when you lift your arm backwards, don't lean your upper body forward, try to keep a straight posture, and only lift your arm with the activities of your shoulder blades.
This action can exercise mitral valve muscle, latissimus dorsi muscle and spinal standing muscle at the same time, so that abdominal muscles can be stretched, fat can be tightened, and upper body posture is more perfect.
Part III: You can lose weight just by sitting.
After learning a few times to recruit abdomen, you might as well integrate into life, so you don't have to spend time doing abdominal reduction exercises, and it is simple and easy to develop the habit of thin abdomen. For example, in the following scenario, you can breathe in your abdomen!
1, when sitting at work
2. Stand in the carriage immediately.
3. When walking
4. While sitting and watching TV
Chair thin belly exercise
1, put your knees together, sit back as far as possible so that the lower part of your thigh is completely attached to the chair, stand up, stretch your back muscles upwards, and put your hands on your thighs.
2. Then make a fist with both hands, palms up, elbows bent slightly, abdomen closed and start breathing for 30 seconds.
Diet meal
Dieting and reducing the amount of food you eat every day can't actually help you lose weight, and may even destroy the internal balance of your abdomen and make your belly more obvious!
It is true that eating less can make you lose weight, but decreased muscle strength and muscle relaxation will still lead to the formation of the lower abdomen. The most important thing to lose weight is to improve the strength of abdominal muscles, so as to metabolize and burn.