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How to reduce fat on the waist?
In order to lose the fat in the lower abdomen, you can't take ordinary low-intensity aerobic exercise! Since abdominal fat is difficult to lose, general aerobic exercise, because of its low intensity, can't stimulate abdominal fat burning well! Unless we do a lot of aerobic exercise, it is also accompanied by the loss of our muscles, so this is not a good idea!
To lose fat, I suggest taking high-intensity interval training!
High-intensity interval training, abbreviated as HIIT, is a very popular and popular exercise to reduce fat and increase muscle! It is a mode of alternating high-intensity exercise and low-intensity exercise!
1HIIT exercise, because of its high intensity, can stimulate the release of growth hormone and adrenaline in our body! And these hormones are the hormones that synthesize muscles and promote the decomposition of fat in our body! The release of these hormones can promote the decomposition of stubborn fat!
High-intensity exercise can speed up the flow of abdominal blood and mobilize the burning of fat.
Introduction of some HIIT actions:
1 Bobby jumps
2 mountaineering run
3 high leg lifts
4 Squat take-off
5 turn jumping on and off
6 lunge jump
The above actions are all high-intensity actions, and we can combine them into a HIIT action!
Suggestions for training plan:
Bobby jumps 10 in each group, rests for 20 seconds, and does 3 groups.
Squat take-off in each group 15, rest for 20 seconds, and do 3 groups.
Climbing, leg lifting, opening jump and lunge jump, each action is 20 seconds, and the rest is 15 seconds. Do 3 groups for each action!
Control Diet We should exercise properly and control our diet, because diet is the decisive factor for our success in reducing fat! So we must change our diet:
1 We should give priority to coarse grains, choose foods with low GI and eat less foods with high sugar content! This is to control our insulin secretion!
Insulin is the only hypoglycemic hormone in our body, and it is also a hormone that promotes fat synthesis! Low GI food can reduce insulin secretion and control fat synthesis!
Choose high-fiber vegetables and fruits!
More protein and less fat!
4 put an end to high-calorie food! For example, barbecue frying, hot pot dessert and so on!
On the basis of the above diet, reasonably arrange three meals a day, eat well early, eat well at noon and eat less at night!
abstract
If you want to lose abdominal fat, you must strictly control your diet, do high-intensity exercise, and stimulate the decomposition of stubborn fat!
We can also add some abdominal rolling exercises, although we can't lose fat, but we can modify our abdominal muscles!
To lose weight on both sides of the waist and abdomen, you need to do two things. The first is to reduce fat, and the second is to shape the abdomen. The purpose of reducing fat is to lose excess fat, and the purpose of shaping is to exercise the muscles of the waist and abdomen, so that the waist and abdomen are tight and not relaxed.
The process of reducing fat is not easy, and it needs to adhere to diet control and regular aerobic exercise. If the body fat is not high and it is relatively easy, regular abdominal training can achieve the goal.
When it comes to diet control, we usually say that its purpose is to lose weight, but in fact it should be said that it is for health. We all know that overeating can lead to a series of health problems. Therefore, whether it is fat reduction or shaping, the diet should be reasonably controlled.
As for exercise, because its purpose is to reduce the fat on both sides of the waist and abdomen, it is necessary to increase abdominal training for both fat reduction and shaping, and it is only used as an auxiliary exercise for fat reduction and a main exercise for shaping.
For tightening both sides of the waist and abdomen, abdominal muscle training should pay more attention to the exercise of the abdominal oblique muscle, so here is a set of actions mainly aimed at the abdominal oblique muscle, you can try it. However, it should be noted that compared with rectus abdominis, oblique abdominis has obvious stimulating effect on training, so don't overtraining, especially for female friends. Excessive exercise of the abdominal oblique muscle may lead to a thicker waist circumference.
Action 1: Touch your feet.
Action 2: The dumbbell bends sideways (by changing sides)
Action 3: Lie on your side and lift your legs (by changing sides).
Action 4: Lie on your side and roll your abdomen (the other side).
Action 5: Russian distortion
Action 6: Roll your belly and turn around.
Action 7: Side bending of barbell (changing sides or alternating)
Action 8: The barbell turns left and right.
According to your own situation, each movement is between 12-20 times, and the rest time between movements is as short as possible, and you should do 2-3 groups at a time. Ensuring the quality of movement and slowing down the speed of movement during exercise will help to feel the force of abdominal muscles and reduce inertia.
During fat reduction, abdominal training combined with aerobic exercise for about 30 minutes can improve exercise efficiency, but it should be arranged according to your own time. If time doesn't allow, you can exercise alone.
Seven yoga poses can reduce waist fat and relieve lumbar disc herniation!
However, I am not from Chongqing! I am from Xiamen, too.
When you feel tired, you will sit down and have a rest. When you need to work, you will sit in front of the computer for a long time. Contemporary people spend most of their time sitting except sleeping. Sedentary will lead to lower body obesity and increase waist fat. Over time, layers of fat cannot be removed. Coupled with the rapid development of life rhythm, most office workers choose to eat fast food, hamburgers, fried dough sticks and other foods with high fat content, which will make the whole body fat suddenly increase and many diseases will follow.
The body is in a state of balance. In order to reduce body fat and fat, the energy intake must be released in another way to maintain a good posture.
Here I recommend an exercise method for everyone, of course, doing yoga exercise! Today, I will introduce a set of yoga poses to you. Through simple physical exercise, you can fully reduce waist fat and relieve lumbar disc herniation. Then follow it!
1, half Hanuman type
A, walking stick into the water, hands naturally droop;
B, the left leg is bent, the front side of the left thigh, the calf and the back of the left foot are close to the ground, the heel of the left foot is close to the perineum, and it extends backward to the right leg, so that the right knee is close to the ground;
C, abdomen and chest, lean forward, palm forward and shoulder width, look forward;
D, keep breathing evenly, keep 10- 15 seconds, change legs and repeat.
2. Bird King Style
A, standing on the mountain, bending your knees, winding your left leg up on your right leg, with the inside of your left thigh knee close to the front of your right thigh and your left foot on the inside of your right calf;
B, twist your arms and put your elbows on your chest, put your left elbow on your right arm, with your right palm facing right and your left palm facing left;
C, tighten the abdomen and back, and lean forward slightly to achieve forward leaning.
D, keep balance, breathe evenly, hold 10- 15 seconds, change feet and repeat.
3. Eight-twist type
A, squat posture, arms placed in front of the body twice the shoulder width;
B, the upper body squats, the right arm and legs are clamped, the right leg is above and the left leg is below, and the left foot hooks the right foot;
C, the upper body leans forward, the arms support the ground, the center of gravity is placed on the arms, the back is tightened, and the line of sight looks at the toes;
D, keep balance, breathe evenly, hold 10- 15 seconds, and repeat with different sides.
4. Magic chair style
A, upright, knees bent, feet on the ground, forefoot close to the ground;
B, the legs are bent to an angle of about 90 degrees between the thigh and the calf, and the knees are slightly in front of the feet;
C, abdomen, tighten the back, lean forward, raise your elbows together, hold the front end of your left arm with your right hand, hold the front end of your right arm with your left hand, and put your arms on your forehead;
D, take a deep breath evenly 10- 15 seconds, slowly return to vertical standing, and repeat several groups of breathing.
5. Reverse plate
A, sitting posture, legs straight forward, arms backward, open the shoulder-width distance;
B, hands on the ground, arms straight back;
C, tighten the legs, hips and torso to make them on the same horizontal line, hips and elbows on the same straight line, arms perpendicular to the ground, palms on your feet;
D, head up and back, close your eyes or look up;
E, keep good breathing, insist on 10- 15 seconds, slowly sit back to the ground and repeat several groups of breathing.
6. Crane Zen style
A, kneel down, feet apart, hands on the chest and palm, knees on the inside of the elbow;
B, the body is tightened forward, the arm is exerted, and the knee is pressed against the armpit to drive the body to lift;
C, the legs and feet are tight, the feet and elbow joints are almost in a straight line, the head and knee joints are in a straight line, and the eyes are on the ground;
D, keep balance, breathe evenly, and hold 10- 15 seconds.
Yoga practice seems simple, but as long as you do it seriously and regularly, you will still sweat. Persistence is the key to practice. You can't see any effect after three days of fishing and two days of drying the net, so I suggest that once you start practicing, don't put it down easily, so that you can get twice the result with half the effort and achieve unexpected results.
First of all, an old-fashioned problem is that losing weight is not only about reducing local fat, but also impossible to retain some fat during weight loss, such as losing weight without reducing chest. Fat accumulates all over the body, and weight loss requires whole-body training.
The fat on both sides of the waist is stubborn and difficult to reduce in all parts. Because most of the internal organs are located in the abdominal cavity and are in a protective mechanism, the body will preferentially accumulate fat in the abdomen. Women are more likely to get fat in their lower limbs because they have to shoulder the responsibility of pregnancy.
If you want to lose weight, theoretically, as long as your body consumes more calories than it does in a certain period of time, creating a calorie gap can achieve the effect of reducing fat and losing weight. Then we should start from two aspects: increasing consumption and reducing intake.
Through the resistance training of strength class, the muscle content in the body can be improved. The higher the muscle content, the better the basal metabolic rate. The higher the basal metabolic rate, the more basal consumption the body has every day, thus consuming more calories and burning more fat. Secondly, do some aerobic training, such as running, crawling, cycling, swimming, etc., to increase extra consumption and decompose fat consumption.
Pay attention to avoid eating fried high-calorie foods, eat less oil and salt, and eat more high-quality protein and amino acids, such as lean chicken breast, skinless drumsticks, fish, shrimp and beef. Ice cream cakes, desserts and sugary drinks should be quit, and refined rice and flour should be avoided as staple foods, and carbohydrates with high glycemic index after deep processing should be avoided, and more complex carbohydrates such as miscellaneous grains should be eaten. Eat more green leafy vegetables and supplement vitamins and crude fiber.
When you stick to the above period of time, your figure and body image will start to change, which means you will start to lose weight and start to develop in a good direction. Then at this stage, you should think about how to lose fat on both sides of your waist.
Do more muscle training for abdominal muscles, such as rectus abdominis and oblique abdominis. Do some tummy tuck, double head lift, Russian twist, flat support, etc. Anyway, it is all kinds of abdominal abuse. Because the abdominal muscles, especially the external oblique muscles, are small. Fast consumption also means fast recovery, so abdominal muscles can be practiced every day, or two or three times a day.
Most importantly, if you want to lose weight, you must stick to it and integrate into life. Don't fish for three days and dry the net for two days. In that case, no matter how good the method is, nothing will change in the end.
The fat on both sides of the waist is every girl's trouble, especially when there is too much fat, it will be dubbed as a swimming ring. At this time, the weight base will be too large, and the fat at the waist will pile up, which will greatly affect the aesthetic feeling. For people with a small weight base, if the waist meat looks bigger and faster, the whole person will be bloated.
Waist obesity
Living conditions are getting better and better, all kinds of delicious high-calorie fried foods are people's daily life, and milk tea rich in trans fatty acids is also very popular. Eating a lot for a long time like this, coupled with sedentary work, study or playing mobile phones, can easily lead to excess fat accumulation in the abdomen and buttocks.
Women's bodies are responsible for bearing offspring, so they are more likely to grow fat in their abdomen to help keep the uterus warm. But if it is excessive, it will cause the meat on the waist to sag, which is not only unsightly, but also unhealthy.
Fat accumulates on the back and sides of the waist, and the side and front are visibly thickened!
We seldom do some lateral bending exercises in our life, which leads to the waist being the place where we exercise the least. It is also not good for the blood circulation of the abdomen, and it is prone to symptoms of uterine cold.
Eliminate waist fat
While reducing waist fat, you can also eliminate the fat accumulated in your legs as much as possible! So how do we proceed? Shut up and spread your legs, never out of date!
Exercise to reduce waist fat:
Fat accumulation usually does not exercise to a large extent, and it will not stop over time, so it is necessary to do more waist exercises to eliminate accumulated fat and make your body look better.
You can stretch your waist at ordinary times Stretch to both sides and breathe slowly and evenly. After stretching, the waist will feel very comfortable.
If you want to reduce fat accumulation quickly, it is absolutely indispensable for waist exercise! Practice step by step according to the picture below!
Practice each movement 10- 15 times, and you can practice 2-3 groups, and keep the same number of times on both sides. Before exercise, you can choose several favorite action exercises 1-2 groups; Then slowly increase the movement and get used to the amount of exercise after the body.
With a reasonable diet and routine, obesity will naturally not bother you.
Share my experience:
Don't eat greasy and salty high-fat food every night.
Walk for an hour every night, rain or shine.
Ran Ran teaches you sports rehabilitation, and you must do the following:
(A) reduce the body fat content
When your body fat content decreases, the fat on your waist naturally decreases. You can choose aerobic exercise such as jogging or skipping rope to reduce the body fat content. Exercise at least 3-4 times a week for more than 35 minutes each time, and the effect of insisting on exercise is more obvious.
(B) improve the quality of waist and abdominal muscles
You can do more exercises in the waist and abdomen, so that you can exercise the muscles here and increase the muscle content. It is recommended to do it at least 4-5 times a week.
1. Sit on your knees and roll your abdomen about 20 times each time.
2. Sit back and turn left and right about 20 times each time.
3. Bend your knees alternately and roll your abdomen for about 20 times each time.
4. Back support alternately lifts legs straight, about 20 times each time.
It's a little difficult, but think about it. There is no fat on both sides of the waist, and you can wear any kind of clothes that close your waist. Rather, everything looks fine. Do you think it is worth it? Ran Ran sports rehabilitation, let 10000000 people exercise healthily!
The answer may make you a little depressed:
There is no strategy to just reduce waist fat. ...
Body fat must increase and decrease simultaneously.
Waist and abdomen, as the starting point of fat proliferation, is also the end point of fat reduction.
therefore
When people get fat, they will support their waist and stomach first.
When losing weight, the waist and abdomen can finally be completely thinned down, revealing the outline of abdominal muscles.
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If you want to lose weight, you must have a total weight loss plan.
The safest and safest strategy is aerobic training.
What is aerobic training?
In short:
Most of the exercises with bare hands, lasting for more than 30 minutes, strong rhythm and low intensity can be classified as aerobic training.
The most typical ones are running, running, skipping, aerobics and so on.
Insist on aerobic training five times a week.
Each aerobic training lasts for 45 minutes.
Then in a few months, you will see a reduced waistline.
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Of course, if you want to speed up the process of losing fat, you should add waist strength training to aerobic training.
This can strengthen the muscle fibers in the waist and abdomen and help you burn more calories in aerobic training.
Introduce several typical examples of waist and abdomen strength training. Please help yourself according to your own situation:
1. hard graph
Hard pulling is the strongest waist training action.
It can lift the muscles of your waist, legs and buttocks to a very high level.
But this action needs some skills, please refer to the tutorial or do it under guidance.
Step 2: The goat stands up.
This action is much softer than hard pulling.
The waist training is more isolated.
As long as there is nothing wrong with the lumbar spine, you can try it.
Mild lumbar muscle strain can be relieved by this action!
3. Flat bracket
Plate support is strictly a whole-body static training.
However, the strength requirements for the waist and abdomen are also relatively high.
If you are a beginner, stick to 4 to 6 groups every day.
The total time of plate support is about 10 minute.
It can also give your waist muscles a good training effect.
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I hope it helps you.
Waist and abdominal fat is also one of the common obesity symptoms.
There are several ways to lose weight.
First, control calorie intake, and use low-calorie objects as a normal diet for three meals a day. In order to reduce the body's calorie intake and achieve the purpose of reducing trans fat.
Second, drink plenty of water, drink at least 3000 ml of water every day and prevent the intake of fruit juice drinks and coffee drinks with high sugar content. Prevent sugar from being metabolized into fat and stored in the body.
Third, regulate gastrointestinal function, promote normal defecation, and discharge excess garbage and grease in time.
Fourthly, increase the balanced nutrition intake appropriately, so as to improve the self-metabolism ability, increase the consumption of calories and reduce the storage of fat.
Fifth, do more aerobic exercise to promote the increase of muscle mass and accelerate the metabolism of fat.
How can I lose the meat on my waist and my big belly? Due to the change of living habits, lying down for a long time leads to more and more meat on the stomach. But in the final analysis, your obesity is caused by the high calories in your diet. The abdomen is generally composed of internal fat. If you want to eliminate the meat on your stomach, you must start by reducing lactone.
According to WHO data, if you gain weight for more than one year, there is a 90% chance that you will continue to gain weight and a 76% chance that you will get fatter and fatter. Why don't we lose weight quickly? Because we have hope, as long as we make up our minds, we can be as thin as we expect. However, in this hope, we unconsciously gained weight for many years, and we may keep getting fat.
Facts have proved that it is not difficult to lose weight. As long as you take action, every weight loss plan will have results, only the difference between reducing more and reducing more. Since it can be reduced, why are the vast majority of obese people on the road of obesity gone forever? Struggle for fat reduction all your life?
The World Health Organization (WHO) announced that every fat in our body is an independent life, and fat has memory. If fat cells change in a short time, once the body adapts (refers to intake or metabolism), fat cells will return to their original appearance according to their own memory. If you gain weight for one year, you will have the memory of being fat for one year. It will take you at least one year to constantly strengthen, change and adjust the pace of fat loss in order to erase the previous memories.
Seeing this, we seem to suddenly realize that it is true! Every small-scale decline will rebound after a brief joy.
The next question is: am I still saved?
It has been found that the memory of cells can be changed in a short time. We usually consume body heat in various ways. After the heat is exhausted, we begin to borrow energy from fat cells to reduce fat. This is a passive way, as long as there is an opportunity, fat cells will immediately snatch heat and let themselves recover.
So fat can you take the initiative? Cell fat reduction, CLR WHO revealed: through the intervention of HICIBI intelligent biological enzyme, the process of fat self-digestion is completed. What is more direct than fat self-digestion, but this process is not very cool. You need to use it before two meals a day It may taste bad, or it may feel a little strange, but are these reasons hard to stick to? In fact, getting fat is more difficult.
The World Health Organization (WHO) calls for reducing drug therapy. CLR WHO is good at using non-drug means to get rid of the rebound and successfully reduce intracellular fat through the intervention of HICIBI intelligent biological enzyme.
How can I lose the meat on my waist and my big belly? -What will the meat on your stomach bring you?
According to the World Health Organization (WHO), a study conducted by the Human Nutrition Research Center of the University of Washington School of Medicine found that the distribution of fat directly affects the health of obese people, and the problem of abdominal fat accumulation is particularly harmful to human health.
1. Centripetal obesity is easy to cause fatty liver.
The abdomen is the concentration of important organs such as liver, pancreas, stomach and intestine. When the abdomen is obese, too much visceral fat enters the digestive system, which will damage the liver and lead to fatty liver.
2. Centripetal obesity leads to diabetes.
Abdominal obesity will affect the metabolism of Xincheng, affect the consumption and absorption of sugar, and easily lead to diabetes.
3. Centripetal obesity will increase the risk of cancer.
Giovannucci, an associate professor at Harvard Medical School, and other researchers conducted a prospective cohort study of healthy men (n=47732) between the ages of 40 and 75. It was found that the waist circumference was related to the incidence of colorectal cancer, and the waist circumference was 109cm.
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