1 Only the fat on the waist accumulates. In addition to diet control, exercise is necessary
This problem not only troubled many female students, but also troubled me. Many people have BMI in the normal range, but only waist fat accumulation, especially for sedentary office workers.
The reason is that the waist and abdomen muscles are loose due to neglect of diet and exercise, and the abdomen is easier to accumulate fat compared to other parts, so visually there is fat on the waist.
The body cannot lose local fat through local exercise, but if the fat is mainly concentrated in the waist and abdomen, as long as you lose a few kilograms, the basic fat loss will also come from the waist fat. Therefore, by reducing the intake of high-sugar and high-oil foods, the calorie gap can be reduced, and fat can be reduced, and then muscle training can be used for shaping.
I would like to remind you that according to my experience, people with only waist fat have no obvious effect on diet. They must be combined with exercise, especially abdominal training, which is a bit different from losing weight.
2 Suitable sports
Plank support, hula hoop, etc. can exercise the waist and abdomen muscles, but the effect is not obvious for some people, and it is easy to hurt the waist if it is not standardized. Here are a few better exercises that can be exercised while lying in bed. Practice before going to bed every day.
①Curl your belly and lie flat with your hands and feet straight. While exhaling, roll your abdomen up until your shoulder blades leave the ground, bend your legs 90 degrees, touch your legs with your hands, hold for a while, feel the contraction of your abdominal muscles, inhale and return to the original Bit. Do 3 sets of 15 reps.
②Lift your legs on the top of the balance and raise your legs. While exhaling, lift your legs up to the sky with your lower abdomen, then inhale and lower slowly. Do 3 sets of 15 reps.
③High-five 100 times under the hips, raise your head and chest, raise your legs high, high-five your hands under your legs, then change your legs to high-five again.
3 Master the abdomen and abdominal breathing at any time!
Sedentary people especially need to learn to use their stomachs. Keep your abdomen tightened at all times during the day. Whether you are sitting, standing, or walking, you must straighten your back, tuck your abdomen, and develop a habit. Don’t just sit down, and you will collapse and lean forward within a minute of standing, and bend over as soon as you walk, so that your core strength is always in a relaxed state, unable to tighten, becoming looser!
But note that excessive tummy is also harmful, just keep 30-40% tummy. You can try to suck your abdomen to the limit, then relax 60% to find this feeling. Persevere for a while, and slightly tightening your abdomen becomes a habit.
In addition, doing three abdominal breathing every morning, lunch and evening before eating can activate the transverse abdominis and abdominal respiratory muscles to help find the feeling of belly force. The specific method can be to put your hands on the abdomen to feel the ups and downs, and slowly and deeply inhale through the nose, while the abdomen gradually bulges, hold for a few seconds, and then slowly exhale through the mouth and feel the abdomen tighten, 5-6 a minute One abdominal breath, one time for 10 minutes.
4 Pay attention to usual habits
Usually keep some habits: you can climb the stairs to and from get off work without the use of elevators, increase the amount of exercise; do not immediately return to the workstation to sit down after lunch during work, first walk around the office building. Get out of the office as much as possible when answering the phone everyday and pick up while strolling. Change to a small cup, and make sure to drink 2L of water a day. The water helps promote metabolism. The purpose of changing to a small cup is to prevent sedentary sitting and make more trips.
Sitting posture is also very important! If you are working in front of a desk, it is recommended to move the chair forward, and then sit against the back of the chair so that the angle of the upper body and thighs is opened above 90 degrees. Whether sitting forward or sitting on the waist, the stomach is in a relaxed state, which is not conducive to the tightening of the abdominal muscles.
One catty of vegetables (recommended celery), half a catty of fruits, and one or two fists of whole grains must be sufficient to ensure enough dietary fiber, accelerate intestinal peristalsis, prevent constipation, and make the abdomen look bigger.
