7 shortcuts to reduce the stomach, easy to flatten the lower abdomen
Quit all junk food, and actively participate in sports can not lose excess meat on the stomach?
This can be frustrating, but it won’t last forever.
As you get older, your abdomen will be more strategic.
Here are some ways to adjust your good habits and turn them into more effective abdomen.
Speeding up the pace of your walking Speeding up the pace of walking can save you about 25% more energy, and you lose the excess meat on your stomach.
Studies have shown that even people who exercise have the same amount of time in a week, those who exercise for a short period of time and exercise at high intensity will lose 20% of the excess meat on their stomachs after three months.Sports people lose weight but have not progressed.
銆€銆€So stick to 2 or 3 times a week to exercise, each time for 30 minutes.
The speed of walking is so high that you don’t care about speaking.
If you can’t reach this level throughout the exercise, you can also speed up and move at intervals.
銆€銆€Some simple methods you can use during the interval: bring an MP3 and accelerate the walk each time another song rings.
銆€銆€Bring a sports watch and walk quickly every 3-5 minutes, then take a moderate pace at 3-5 minutes.
銆€銆€On the slopes, take a quick step to the top of the slope, the sooner the better.
Then walk back to the foot of the original slope as a rest.
Repeat this exercise.
Use the exercise ball to make the abdomen thinner and you can use the exercise ball instead.
Studies have shown that using exercise balls allows 40% more upper abdomen and 47% more side abdominal muscles to participate in the process of reducing the belly, making the abdomen more effective.
Then, you add some exercise to make your muscles deep in the abdomen, because the key to having abdomen is to get every muscle in the abdomen to exercise.
銆€銆€Push-up exercise is a relatively simple exercise to effectively reduce the stomach.
First lying on the ground, supporting with your elbows and forearms.
Then lift the chest and waist so that they are in a straight line from head to toe.
Keep this position for 30-60 minutes.
Then try the side-supporting action: support the forearm of one hand, the elbows and legs forward, bend the hips and legs, and straighten the other hand.
Anti-competitive exercise Aerobic exercise such as walking fast or jogging is effective for reducing the stomach, but regular exercise for full body exercise will make the stomach less effective.
One study showed that high-intensity systemic anti-toxic exercise combined with aerobic exercise methods reduced the excess meat on the stomach four times as much as those who only performed aerobic exercise.
It is not easy to rebound the fat that is reduced by this anti-toxic exercise.
Balancing Exercises Simple lower body exercises, such as squatting or sit-ups, are ways to strengthen the body’s abdominal muscles and become more and more effective.
If you challenge the balance of the body, such as using only one foot or using an inflatable tray (sold in a fitness store) to support, it will help you exercise every muscle in your body.
When you reduce the area of your body support, such as using only one foot and foot support, your balance will be weakened, and the body will use all the muscles of the body to ensure that you will not lose balance.
So, try to raise the alignment of your hind legs while you are lunging, or do some one-legged squats.
銆€銆€Other methods of reducing body weight while exercising are lifting a heavy object up to the head during a lunge or squat exercise.
Because the abdomen is the hub connecting the upper body and the lower part of the body, if the hand is raised above the head, the abdomen needs more strength to maintain the balance of the upper and lower body, which helps and reduces the belly.
Ample sleep, proper diet and regular exercise can help you avoid stress and central obesity. There is only one condition for achieving this effect, that is, adequate sleep.
Lack of sleep will increase your stress-resistant hormones, as well as the excess meat in your abdomen.
Adults who sleep for only 5 to 6 hours a night can even gain 10 pounds more than those who sleep 7 to 8 hours.
Drinking green tea and green tea is good for your skin and prevents cancer. It is also an effective drink for reducing stomach.
In a 12-week experiment, people who drank 4 cups of green tea a day were more likely to lose weight than those who drank the same amount of caffeine drink every day.
Experts believe that catechins accelerate the burning of adults.
One-week exercise plan In order to speed up the reduction of stomach, the following are all sports-related health habits and a week of abdomen tips.
If you don’t have much time to do all the exercises, you can start with the aerobics section.
Then add the strength training of the whole body, and finally some abdominal exercises.
銆€銆€Monday: Stable rhythmic aerobic exercise (at least 30 minutes) Tuesday: accelerated aerobic exercise, or aerobic exercise (at least 30 minutes); full body strength exercises, including at least 2 best balance exercises (20 to 30 minutes) Wednesday: Rest Thursday: Accelerated aerobic exercise, or aerobic exercise (at least 30 minutes); Abdominal exercise (about 20 minutes) Friday: Whole body strength exercises, including 2 reduced balancesExercise (20 to 30 minutes) Saturday: Repeat Monday’s exercise Sunday: Repeat Tuesday’s exercise