1, running is a very good exercise to reduce abdominal fat.
Generally speaking, most of the time when running, the body weight is mainly concentrated on one leg. In order to keep the balance of the body, not only the abdominal muscles should be kept tight, but also the trunk (accounting for 2/3 of the total body weight) should be kept straight during exercise. In addition, running consumes a lot of calories, which is generally between 490- 1 103 calories per hour according to different running speeds.
It is not enough to just do sit-ups.
Although sit-ups are a common fitness method, they mainly play the role of exercising abdominal muscles. It is impossible to reduce abdominal fat by relying on them alone. It needs to be combined with other aerobic exercises with a large amount of exercise, such as skipping rope, jogging and cycling. Not less than 30 minutes each time, preferably 3~4 times a week. This kind of exercise can improve the metabolic level of the body, consume more calories, and thus reduce excess fat.
3, fully grasp the "three-plane motion method"
When doing sit-ups, you need to exchange some tips and exercise your abdominal muscles from all angles. This is the so-called "three-sided exercise method". When bending forward, you can practice abdominal muscles from the sagittal plane; When measuring the contraction of the body, the abdominal muscles are mainly practiced from the forehead; When twisting the body and bending upwards, exercise the abdominal muscles mainly from the cross section. The sit-ups we usually do are just one of the basic movements, which is why you have been working tirelessly and only got 1/3. Therefore, only by combining these three levels of exercise will your abdominal muscles become more and more stylish.
4. It is more effective to change the way of exercise.
Even if you master a good fitness method, you still need to change your exercise style every few weeks. Because the longer you practice fitness programs, the more your body will adapt. The end result is that you consume less physical strength and less calories. Studies have shown that muscles can adapt to at least 4~5 kinds of sports. Avoiding muscle "handling business" doesn't mean looking for new exercise methods. It is enough to add some tips to daily exercise. For example, when practicing sit-ups, put your palms next to your ears and stretch your arms forward, or practice on the floor instead of in the past, or lie on an inclined bench for training.
5. Don't indulge in alcoholic drinks
Any alcoholic beverage may increase your waistline. 10g alcohol has the same calories as 1g butter (about 7 kcal). Therefore, like other foods rich in calories, alcohol can make people fat, and there is evidence that beer can make fat accumulate in the abdomen more than other types of alcoholic drinks.
6. Deal with puffiness in premenstrual period
One week before menstruation, women began to produce a large amount of progesterone, prompting the body to store water in order to prepare for the birth of the fetus. This is why most of the water is concentrated around the waist and abdomen. Once the body finds that it is not pregnant, the menstrual period begins, the progesterone level drops, and excess water is excreted with urine. This change in women's bodies will have a negative impact on their mood and body shape. In order to eliminate this bad influence, we should eat more healthy foods, such as wheat germ, beans, fish, bananas and poultry. When engaged in sports, it is best to do some moderate sports, such as yoga, qigong, walking and so on.
7. Eliminate waistline growth caused by aging.
After the age of 30, people's metabolism declines, so although they consume the same amount of calories, they consume less and less calories. For men, excess heat is converted into fat, most of which is deposited in the abdomen, while women stay in the buttocks and thighs. After the age of 35, due to the fluctuation of estrogen and progesterone secretion, the body will change the location of fat storage, that is, most of the fat will be transferred to the abdomen.