The lower abdomen is the place where it is most likely to accumulate body fat. Therefore, people with large abdomen and other parts of the body are not too thin, unless your lower abdomen protrudes from the pelvic anteversion (lower cross syndrome) caused by poor posture. Otherwise, to eliminate the first step of the lower abdomen, or to quickly match the diet, reduce body fat is useful.
The following is a question from Netizen E beauty:
[I have been doing sit-ups for a year after giving birth. Although my stomach is flat, I still have not returned to the previous tightness. What bothers me more is that in the position of the navel, there is a small piece of meat that can't be eliminated. The line is faintly visible next to it, but the small convex meat in the middle of the navel is broken. What kind of exercise can make this piece of meat eliminate? 】
Reply:
According to the experience of teaching for nine years, the body fat of boys is below 10%, the body fat of girls is below 20%, the abdominal muscles will be obvious, but some people have more abdominal fat, even if the body fat is low. When you come out, you may have to lower your body fat and the lines will appear.
To reduce body fat, in addition to three meals a day and a small number of meals, pay attention to the GI index of the ingredients, you can also do the "muscle force intermittent exercise" to strengthen the heart and lung function, to increase calorie consumption.
(The muscle strength interval is not suitable for sports beginners, please strengthen the cardio-aerobic exercise to a certain ability, then come to contact
But this time we have to discuss one key point, that is, "Don't do sit-ups at home!"
Why not do it?
1. University of Virginia study: "Without other external factors, humans must do at least 250,000 sit-ups to lose half a kilogram of fat." Sit-ups can build muscle, but you can't eliminate belly fat! To eliminate belly fat, relying only on a large amount of calories, but doing sit-ups alone, can not consume a lot of calories, can not reduce body fat without consuming calories.
2. Most people do not understand the method of abdominal force. Doing sit-ups relies on "neck". This is a very dangerous thing! The force of the neck may cause spinal injury, especially the lumbar disc herniation and the lower limbs are weak. The Taiwan hospital has already accepted many such cases!
3. Do not understand the rhythm of breathing, suffocating, resulting in a surge in vascular pressure. In severe cases, as in the previous news case: the man does sit-ups at home, causing rupture of the blood vessels around the outermost dura mater of the cervical spine. !
Look at such a shocking fact, don't be discouraged! There are still many sports that can replace sit-ups for better body shaping. Today, the muscle family should teach you three methods of exercising the abdominal muscles. Remember that the three movements are one round, and it is more effective to do three to four cycles.
The first action: lifting the lower abdomen
1. Lie down, do not move the upper body, use force on the lower abdomen, and lift your buttocks with your feet.
2. The waist must remain close to the ground during the process.
3. Don't do too fast, it will be completely ineffective when you become too fast.
4. Please do at least fifteen times!
The second action: knee flexion
1. Sit down and bend your knees off the ground.
2. Use your abdomen to bring your legs closer to your body.
3. Put your body back and your legs forward. Extend your body as much as possible. The abdomen will force the body and feet to fall.
4. Repeat the action ten to twenty times.
The third action: cross leg
1. Sit down, legs straight out of the ground, and the upper body lean back.
2. Tightening the abdomen, open your feet and cross them together.
3. Repeat step 2, swapping the legs up and down each time.
4. Pay attention to the upper body, don't fall, keep balance
5. Repeat the action ten to twenty times.
6. If the power is not enough, put your hands on the ground for assistance.
Remember to cooperate with diet control, intervene intermittent muscle exercise every week, believe that your abdominal muscles will soon come out to see people.
