Many office workers are prone to accumulate fat in their abdomen due to long hours of sitting in the office and lack of exercise. Abdominal fat is deep fat, and effective solution requires cooperation from many aspects.
We need to change our eating habits.
Do not sit down or sleep on your stomach immediately after eating. It is best to remain standing. You can choose to take a walk or tidy up some things. In addition to reducing fat accumulation, this can also aid digestion. Because abdominal fat is most likely to form if you remain motionless within 30 minutes after a meal.
Must cooperate with exercise.
Shaking a hula hoop or doing sit-ups or stretching at any time can gradually eliminate abdominal fat and make the abdominal muscles stronger and less likely to accumulate fat.
1. Sitting posture should be upright
Women who have to stay in the office for a long time must definitely sit upright. For example, they should not hunch their backs or move their feet around in a handsome manner, because upright Sitting posture not only makes your posture better, but also keeps your abdomen and buttocks in a tense state, so the hip line is not easily deformed, and the leg curves are corrected.
2. Don’t hold back your bowels
Because it is easy to bloat your stomach. If you get used to it, your rectal mucosa will become dull, and it may even lead to habitual constipation and difficulty in defecation. Then the lower abdomen will naturally It will gradually grow and thrive! In addition, you can try drinking a cold drink when you get up in the morning, or eat more fruits and vegetables, which can achieve gastrointestinal motility and promote bowel movement.
3. Use abdominal breathing
The method of abdominal breathing is actually very simple; when we inhale, the belly rises, and when we exhale, the belly contracts. Although you may not be used to it at first, once you get used to it, it will help stimulate gastrointestinal motility and promote the discharge of waste from the body. On the other hand, it can also smooth the air flow and increase lung capacity.
4. Shrink your abdomen at all times
When walking and standing, remember to shrink your abdomen forcefully and cooperate with abdominal breathing. You may feel very hard in the first one or two days, but as time passes, Over time, you will see your lower abdominal muscles become firmer, and you can easily achieve the effect of losing weight.
5. You must exercise frequently
In addition to reminding yourself to shrink your abdomen, doing levator exercises and walking up the stairs frequently can prevent fat from being affected by gravity. Sagging; in addition, women who often sit in the office can use the office chair to keep the upper body straight, tilt the pelvis backward, sit on the buttocks, and then slowly pull the buttocks up to the tight area and then return to the original shape, such as You may not be used to it at first, but once you get used to it, it will help stimulate gastrointestinal motility and promote the discharge of waste from the body. On the other hand, it can also smooth the air flow and increase lung capacity.
Counterattack against waist fat
1: Sit-ups are the best way to exercise abdominal muscles
Reality: Shoulders and backaches, but the belly remains the same.
Sit-ups, which have always been regarded as the "magic weapon" for obtaining a flat and firm abdomen, have not been included in the list of "the most effective abdominal fitness methods" of authoritative American fitness institutions. The reason is very simple. When doing sit-ups, our movements are often not in place. Usually the back and shoulders are working hard, but the abdomen is not really exercised.
After a comprehensive evaluation of the effects of 13 abdominal fitness methods, experts found the top three most effective methods, which are: Jianqiji (bicycle fitness equipment) training; Captain Chair (a bench with an angle of 30 degrees to the ground, where you can lie on it, lift your legs and hold them for a few seconds to strengthen your abdominal muscles) training; exercise ball training.
Improved version of sit-ups: Fitness coaches believe that if you want to make sit-ups more effective, you can try the following changes - only do 10 sit-ups per minute, with your upper body and the ground Hold it at a 45-degree angle for 5 seconds. This effect is much better than doing 60 times in 1 minute!
2: You need to do abdominal exercises every day to get tight abdominal muscles.
Reality: You are always faced with the counterattack of fat.
The formation process of abdominal muscles is exactly the same as that of other parts of the body, and it also takes a period of time to shape. Because after heavy exercise training, although the cell morphology of muscle tissue has been changed, it has not yet been fully formed. It usually takes 48 hours to complete the task of muscle "reconstruction".
Although doing abdominal exercises every day can promote fat burning, it does not leave time for the formation of abdominal muscles. Once the exercise is relaxed, the fat will immediately launch a "counterattack", and all the previous efforts will be wasted?
Correct practice frequency: 3 times a week.
3: High-intensity exercise will definitely get double the effect
Reality: Panting, the movements are out of place.
If you repeat an action 100 times, will you get twice as good an effect as if you did it 50 times? Fitness is not a simple accumulation of quantity, but should focus on qualitative changes. Take "captain's chair" equipment training as an example. Many people will do dozens of them in a row until they are sweating profusely and out of breath and have to stop. Senior fitness coaches believe that the key to abdominal muscle training is that the movements must be in place and proper pauses are required. It is best to use 15 movements as one group and do 2 to 3 groups each time.
Ways to enhance the effect: Add more changes to the exercise, such as tying a small sandbag to the leg, and the effect will be different.
4: Strengthen the abdomen = tighten the waist
Reality: Lose the waist and gain fat in the abdomen.
Many people confuse abdominal strengthening exercises with exercises to reduce waist fat, thinking that one exercise can both slim the waist and beautify the abdomen. However, it often results in slimming the waist and fattening the abdomen.
This is because it is much easier to lose fat accumulated in the waist than to build abdominal muscles. You only need to cooperate with your diet, reduce the intake of high-calorie foods, and insist on corresponding training. Let the "small waist" see the light of day again. The waist is thinner, and the abdomen that has not received targeted training becomes more "protruding". Don't expect a certain kind of exercise to accomplish the dual tasks of strengthening your abdomen and slimming your waist at the same time. There is no shortcut on the road to weight loss.