You can't just do crunches to flatten your belly, 7 fat-burning belly-busting actions will help you restore a flat belly

Many people get fat first, because the waist and abdomen are the most prone to accumulation of fat, but also the most difficult to lose. The activity of the waist and abdomen will be relatively low, and fat also likes to preferentially accumulate in this area.

How to lose belly fat quickly and in a targeted manner?

First of all, you need to know that there is no such thing as partial fat reduction. If you want to lose belly fat simply by doing crunches, this idea is unreliable. Therefore, those who have tried will know that whether you insist on 100 or 200 per day, waist and abdomen fat is stubborn, and in the process of training, you are likely to press his joints because of non-standard movements and hurt the spine of the body. .

If you want to lose excess waist and abdomen fat, you should do all body aerobic exercise, which can be skipping rope, running, swimming or ball sports. These exercises will consume more calories, and the energy of breaking down fat will also be higher. stronger.

Adhere to 50 minutes of exercise training every day, you can achieve fat burning effect. As your body fat percentage decreases, your waist and belly fat will also decrease, and your waistline will gradually decrease.

Furthermore, the diet also needs to be controlled, otherwise your exercise may be in vain. After exercising hard for 1 hour, but drinking a cup of caramel milk tea, the calories of the two cancel each other out, and your fat is also difficult to lose.

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

Finally, if you want to improve the firmness of the waist and abdomen and avoid the sagging of the belly, then you need to carry out scientific abdominal abuse training, improve the muscle mass of the waist and abdomen, let the muscles support the belly, and avoid the rapid loss of fat and the appearance of the belly Sagging, sagging 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 waist and abdominal muscles are composed of multiple small muscle groups, therefore, you need to sculpt the abdominal muscles in all directions, such as transverse abdominis, rectus abdominis, external oblique, internal oblique and other muscle groups , in order to effectively improve muscle size.

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

Below is a set of comprehensive fat brushing and shaping training that combines aerobic exercise + abdominal muscle training, allowing you to spend less time and achieve greater training results.

This set of fat-burning and abdominal training, you can do at home, is very suitable for people who are busy with work and do not have much time to exercise. This set of bodyweight training has only 7 movements. The first 3 movements are strength movements for waist and abdomen shaping, and the last 4 movements are aerobic movements for whole body fat burning. It only takes 30 minutes each time to make you burn. Lose fat all day, quickly reduce body fat rate, lose waist and belly fat, and have a flat and firm lower abdomen.

Action 1, support jumping 20 times * 2 groups

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

Action 3, supine bicycle 20 seconds * 2 groups

Action 4. Jumping and jumping for 1 minute * 2 groups

Action 5, high leg raises 1 minute * 2 groups

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

Action 7, crawling push-ups in place for 1 minute * 2 groups

Further reading:

Work hard for what? 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 speed up fat loss

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