Want to reduce the stomach, this I have the most right to say, I was before because of gluttony, long-term sedentary not exercise, resulting in my big belly. Later, under the urging of my girlfriend, I managed to spend 3 months practicing my abs.

I am a typical food lover. However, as I got older, I realized that my abdominal obesity problem was getting worse and worse, which made me feel a bit frustrated and embarrassed. My girlfriend was also very disgusted and kept urging me to exercise, so I decided that I needed to start working out to get healthier.

I started looking for some knowledge on how to lose belly fat and learned that curling is a very effective exercise that can help strengthen abdominal muscles and reduce belly fat. However, when I started curling, I felt very painful because it was really too tiring and I soon wanted to give up. Luckily, my girlfriend kept encouraging me and practicing with me, and I persevered with the curls for a few times and gradually adapted to the exercise.

I started performing curls every day and gradually increased the number of times and weight. After a month, I began to notice that my abdominal muscles were becoming firmer and my potbelly was gradually getting smaller. I felt that I had made great progress and this motivated me to work harder. On top of the curls, I began to explore other exercises that worked my abdominal muscles, such as crunches and planks. All of these exercises were very useful and helped me to build my abs faster. Along with the workouts, I also started eating healthy food and controlling my diet to go along with the workouts, which enabled me to build my abs in just three months.

Here's how I've been training to reduce my abs and what to eat and drink during the reduction period.

A, long arm curls

Daily training, we recommend that we practice this action with weight, choose a medium-heavy intensity, and control the number of times in each group at about 20 times. Just like training other parts of the body muscles, abs also need to gradually increase the weight, intensity, to harvest the most efficient stimulation, strengthening; and do not just self-weight training, only know to increase the number!

During the movement, always maintain an extended grip on the weights with your arms facing the ceiling. Contract your abs to lift your shoulder blades and back off the floor, and then lower them with control. After completing 10-20 reps with the weights, complete 20 reps with the weights without pausing to rest! Finish with 5 sets!

Two, abdominal wheel

For the novice, this action is still quite difficult. In the beginning of the practice, do not blindly pursue the amplitude, so as not to cause the wrong posture of the back of the back arch, not only will weaken the abdominal muscle force, but also may damage the lumbar spine!

Before the action begins, first make sure your arms are fixed and extended, and the ab wheel is located under your chest. During the movement, always maintain a neutral spine and push out to the maximum extent of your ability. As you build strength, gradually increase the size of the lift, with the ultimate goal of pushing the wheel out as far as it will go, so that your body is almost level with the ground!

Three, straight-legged curls

You can also choose to self-weighted, or weighted exercises according to their own level. In the course of the action, always maintain the vertical legs up posture, hands can be crossed in front of the chest, or fixed on both sides of the head. For weighted exercises, you can also choose to hold dumbbells in front of your chest or behind your head.

Pay attention to the curling action rhythm moderate, rich control, to really emphasize, feel the contraction of the abdominal muscles!

Dietary considerations

1, fat loss and shaping first adhere to the four less

Less intake, less absorption, less synthesis, less hoarding. Such as eating more soy milk, deep-sea fish on the diet. As well as with some chicken, fish and other white meat instead of red meat with high fat content. Eat more miscellaneous beans, potatoes and other staple foods high in vitamins, minerals and dietary fiber.

2, drink eight glasses of water a day

Water accounts for 60% to 70% of the body's weight, and plays an important role in the composition of the body's tissues, regulating body temperature, promoting the metabolism of the body's various systems, and assisting in the absorption of various substances, transportation and excretion. Drinking eight cups of water a day, to develop the habit of regular drinking water, can promote intestinal movement, help satiety, promote metabolism.