What is the fastest method of abdominal weight loss
It has to be said that abdominal weight loss is the most difficult part of the body except thighs, but in order to wear beautiful tights, abdominal fat must be cut off! What can reduce the method of abdomen quickly? Study with Xiao Bian.
The fastest way to lose weight in abdomen
Belly fat, like the pants do not have their own size, close fitting clothes can not wear good-looking effect, side look like pregnancy, a sit down is three swimming circles, I can't see it! Is there a way to reduce abdominal fat? In fact, in addition to the necessary exercise, healthy diet and regular work and rest are also essential.
The most common abdominal weight loss method -- sit ups
Sit ups is a very simple abdominal weight loss method, but there are many simple actions, such as hands do not hold the head, legs can not be straight, with breathing and so on. Because holding the head in both hands will lead to back bending, lumbar disc compression, so that the spine is damaged. Subconsciously holding the head with both hands will increase the pressure on the cervical spine; if the legs are straight, the harm will be more serious. According to the measurement, this exercise posture will produce 3300 Newton force on the spine, resulting in low back injury.
The correct way of abdominal weight loss combined with breathing by sit ups is as follows: the legs are bent to 45 degrees, and the soles of feet are parallel to the ground; the hands are placed on the thigh surface, and when you get up, the hands move to the knees, or the hands support near the temples; the neck and shoulders are relaxed, the head is straight, and the chin is separated from the chest; the abdominal muscles are strong, and the shoulders are slowly lifted off the ground, and exhale at the same time; Hold the body bent for 2-3 seconds, then slowly return to the starting position and inhale at the same time.
The current popular abdominal weight loss method -- flat support
The so-called flat support abdominal weight loss method is a simple muscle training similar to push ups. Action tips: prone, two elbows open and shoulder width, elbow joint support on the ground, upper arm and trunk as far as possible to keep 90. Keep your toes together to reduce support area. The neck should be naturally straightened, the eyes should look forward and down, and the chest should be straightened to keep the head, shoulder, hip and lower limbs in the same plane. The abdominal muscles and pelvic floor muscles should be tightened to make the spine and vertebrae in a natural physiological bending shape. Natural breathing, no suffocation, hip joint can not fall or tilt to both sides of the body. The action of this abdominal weight loss method seems simple, but it can make the back, abdomen, lower back, buttocks and other muscle groups, as well as adductor, diaphragm and other core muscle groups get some exercise.
It needs to be reminded that when many people do flat support, their movements are not standard enough, such as hip upwarping or sinking, upper arm and forearm not at a vertical angle, excessive head backward or forward bending, body deflection, etc., which not only has poor fitness effect, but also may cause cervical or lumbar spine injury. Therefore, we must keep the hips and waist, legs in a straight line. In addition, it's best to warm up for 10-15 minutes before doing flat support.
The most effective way to lose weight in abdomen
Abdominal roll exercise is one of the most effective abdominal weight loss methods, which mainly exercises rectus abdominis. If you want to practice abdominal muscles, for beginners who lack of exercise and waist and abdomen strength, you can do abdominal roll exercise first. It is very similar to the common sit ups, but its technical requirements and exercise effect are more clear and effective than sit ups.
The basic movements of abdominal roll are as follows: lie on your back, bend your knees, and put your feet flat on the ground; lift your body like a sit up, but keep your lower back on the ground; then recover. In a 2004 study, Gilbert M. Willett, an associate professor at the medical center of inner Las State University, found that when you tuck your belly off the ground, you double the amount of exercise your abdominal muscles get. In addition, abdominal roll has a variety of deformation, such as cross arm abdominal roll, vertical leg abdominal roll, touch leg abdominal roll, etc.; it can also be carried out on the fitness ball. If you want to thin your abdomen by exercising the external oblique muscle, you can try the abdominal weight loss method of side rolling.
