You can't just do belly crunches to flatten your belly, 7 fat-burning and cruel belly movements to restore your flat belly

Many people will get fat on the stomach first when they gain weight, because the waist and abdomen are the most likely to accumulate fat, but it is also the most difficult to lose. The amount of activity in the waist and abdomen will be relatively low, and fat is also preferentially accumulated in this area.

How can I lose belly fat quickly and in a targeted manner?

First of all, you need to know that the situation of partial fat reduction does not exist. If you want to lose belly fat simply by doing crunches, this idea is not reliable. Therefore, those who have tried it will know that whether you insist on 100 or 200 exercises a day, the stubbornness of waist and abdomen fat exists, and in the process of training, you are likely to oppress his joints and hurt the body's spine due to substandard movements .

If you want to lose excess fat in the waist and abdomen, you should do aerobic exercise all over the body, such as skipping rope, running, swimming or ball games. These exercises will consume more calories and burn fat. stronger.

Persist in 50 minutes of exercise training every day, you can achieve fat burning effect. As your body fat rate decreases, your waist and abdomen fat will also decrease, and your waist circumference will gradually decrease.

Furthermore, diet also needs to be controlled, otherwise your exercise may be in vain. If you exercise hard for an hour, but drink a cup of caramel milk tea, the calories of the two will cancel each other out, and it will be difficult to lose your fat.

Therefore, we need to control calorie intake, refuse unhealthy junk food, eat three regular meals, eat more high-fiber fruits and vegetables, and eat less fried food, in order to reduce calorie intake and allow the body to create a sufficient calorie deficit.

Finally, if you want to improve the firmness of the waist and abdomen and avoid the appearance of loose belly, then you need to carry out scientific abdominal abuse training to increase the muscle mass of the waist and abdomen, let the muscles support the belly, and avoid the appearance of belly fat due to excessive fat loss Sagging, loose condition.

When your body fat rate drops to a certain level, the muscle lines of the waist and abdomen will gradually become prominent, and you will be able to develop a charming vest line and abdominal muscle figure.

Our lumbar and abdominal muscles are composed of multiple small muscle groups, so you need to sculpt the abdominal muscles in all directions, such as the transverse abdominis, rectus abdominis, external obliques, internal obliques and other muscle groups , in order to effectively improve the muscle dimension.

We need to strengthen the contraction and stretching of the muscles through external stimulation, so that the muscle fibers become thicker, and your waist and abdomen will also become firm and lined.

Let me share a group of comprehensive fat brushing and shaping training combined with aerobic exercise + abdominal muscle training, so that you can spend less time and achieve greater training effect.

This group of fat-burning and thin-abdominal exercises can be done at home, which is very suitable for people who are busy at work and don't have much time to exercise. This set of bodyweight training has only 7 movements. The first 3 movements are strength movements aimed at shaping the waist and abdomen, and the latter 4 movements are aerobic exercises aimed at burning body fat. It only takes 30 minutes each time to let you burn Fat all day, quickly reduce body fat rate, lose waist and abdomen fat, and have a flat and firm belly.

Action 1, support open and close jump 20 times * 2 groups

Action 2, support and turn kick 20 times * 2 groups

Action 3, supine bicycle 20 seconds * 2 groups

Action 4, open and close jump 1 minute * 2 groups

Action 5, high leg lift 1 minute * 2 groups

Action 6, lunge left and right for 1 minute * 2 groups

Action 7. Crawling push-ups on the spot for 1 minute * 2 groups

Further reading:

Work hard, what is the purpose? In order to meet a better self!

Should people who want to lose weight choose variable speed running or jogging? Which is the best for fat loss?

A set of strength training can not only improve the body curve, but also improve the metabolism and accelerate the speed of fat loss

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