Each came from the nightmare of a fat belly, every time weight loss success is also starting from the abdomen in order to achieve stomach weight loss plan, we must follow the eight golden rules to create a flat stomach.
They weighed themselves daily or weekly your waist measurement
Have had such an experience? At first, nothing changes on the weight, but waist quietly long 1cm. This time you choose to believe what one? Weight basis or tape measure? I believe weight scale, you can self-comfort - I did not gain weight; that tape, you will alert - I have a fat trends, I want to lose weight! Living in the age of obesity,FatAlways coveted our body, we should stand on the side of tape
Fat people get fat belly of the scientific basis for the
Yao Da fight a weak enemy, eating persimmons to pick up soft pinch, to lose weight and also from the softest part of the start with. Loosely soft touch in the abdomen, this is our first goal to lose weight.
Our human body fat has three categories:BloodOf fat (triglycerides), subcutaneous fat (close to the skin), omental fat (located within the abdominal cavity, stomach muscles below). We are growing waistline and bulging Xiaodu Zi, that is, the contribution of omental fat. Omental fat closest to the stomach and other organs, its proximity to the excess supply of the omentum fat fat first. Omental adipose growing body fat not only let us take the type, but also squeezing the stomach, lung, heart and other organs, affecting their health, so the medical profession continue to pay attention to their breathing middle management (ie, waist management).
Good news is that once we begin to lose weight, the first hit is also omentum fat, because that is the first to lose the fat. Omentum fat reduction, we have good health, buildSexy. A powerful weapon to deal with omentum fat is aerobic exercise and scienceSit.
8 Golden Rule, in-depth create a sexy belly
1, sit-ups + aerobic exercise
With regard to sit-ups can not lose abdominal fat, has been debated. Square that: sit-ups can exercise abdominal muscles, they are able to practice a flat sexy belly. Anti-side view: the ability to burn up the fat energy on the premise that exercise at least 20 minutes, so dozens of one-minute sit-ups simply can not lose abdominal fat.
The correct approach is: sit-ups + aerobic exercise
The main role of the sit-ups is to strengthen abdominal muscle strength, increase flexibility abdominal muscles are no longer loose-can protect the back and improve posture. Aerobic exercise burns calories and reduce fat. Choice can be special regard "middle" campaign, recommended three projects --
Tennis: Waving racket action by the waist and abdominal muscles driven, consumption of 192 cards every 30 minutes.
Yoga: Yoga posture determines your back and abdominal muscles are able to get the appropriate exercise, every 30 minutes to consume 200 cards.
Taekwondo: Taekwondo kick will lead to the waist, abdominal fat consumption, consumption of 312 cards every 30 minutes.
2, ∠ 45 °
Any volume body's movements are beneficial to create a flat stomach, as long as you do roll, the upper body were hoisted on the ground to maintain 45-degree angle. Now, let us briefly review what the mechanics of junior high school physics knowledge --
Less than ∠ 45 ° - this was a sternocleidomastoid, pectoralis major, intercostal, lumbar small muscle, iliac muscle, etc. in force, but not rectus force.
Is greater than ∠ 45 ° - this time the body center of gravity to the hip pivot point of the "resistance arm" continues to be shortened, rectus abdominis is not how the force.
Is equal to ∠ 45 ° - upper body lift and 45-degree angle into the ground just when the abdomen is the best time to force.
Conclusion: No matter what kind of volume we do physical exercises, including sit-ups, if possible, to extend the body and the ground 45 degrees duration (at least 30 seconds), so that the most effective abdominal muscle exercises.
Tips: How to determine your body just to rise to 45 degrees cents? There are three small ways: 1. Generally speaking, when the knee bent and your head-line of sight when the body of 45-degree angle with the ground
2, can be practicing in the mirror
3, rising slower movements, slowly feeling, when the abdomen feels the most force when the angle is 45 degrees, and stopped at this location. Strongly recommended a third way.
3, slow motion
Physical education on the sit-ups as a physical exercise to assess, and one minute to do the more higher the score. As a sexy belly exercises all actions, including sit-ups, must be in slow motion! Feeling a little force status of the abdomen.ExpertRecommended: Every 10 ~ 15 minutes as a group, each practice to do 2 to 3 groups, each with about 1 minute break between. Break when abdominal breathing and abdominal massage.
4, three times a week
Online said Mo Wei before going to sleep all day, do 50 sit-ups, Lenovo's Xiaoman Yao and flat on her belly, do you feel should be drilled day after day. Wrong! We do ourselves a lazy reason.
Abdominal muscles and body muscles in other parts of the same formation, but also need to have some time to shape. After each exercise, muscle cells form in order to take up to 48 hours after the completion of "redevelopment." Abdominal exercises on a daily basis did not leave time for the formation of abdominal muscles, once the exercise let down of fat will immediately launch a "counterattack."
The proper exercise frequency: three times a week.
5, perfect breath
Need to perfect the perfect abdominal breathing. Exercise not only the process of needs, and are usually the case.
Exercise course - from the state (forced state) of breath, inhale back power status. Static state, such as maintaining the 45-degree angle, when the normal chest breathing, do not hold one's breath.
Normal state - abdominal breathing will help to tighten the transverse abdominal muscles. Abdominal breathing when the feelings inward and upward to mention income, to fully inhale deeply and then exhale. Usually seated, standing or walking can have consciously abdominal breathing habit.
6,1:3 frequency
Abdominal exercises, the force of the process can only play 20% to 30% of the role of the process of withdrawal force was able to play 60% ~ 70% of the role. So, when in practice we have carried out according to the ratio of 1:3. For example, when sit-ups and lift the body when the number "1"; to the decentralized levels of the body when the number "2", "3", "4."
7, use of equipment
Fitness EquipmentThe invention is safer and more efficient for us to train more accurately, hate "perfect" sit-ups and rules and regulations, please go to the gym to find these three things: Rider (Cycling FitnessDevices); captain chairs (30-degree angle with the ground was the bench, you can lie on top of the legs lift and maintain a few seconds, strong abdominal muscles); fitness ball. In the 13 kinds of abdominal fitness effects of the law to do a comprehensive evaluation, the experts say these three are currently the most effective abdominal exercise equipment.
8, one and a half hours after a meal
After dinner a half an hour, is the best time to abdominal exercises. If you like a piece of abdominal training, exercises after the end of the best get enough protein and carbohydrates. In order to lose weight if only for the purpose, so that no fat on the abdomen flat, exercises within the end of 1 hour do not eat.
Sit-ups on the two issues
Q: foot or not to a fixed
A: flat feet should be careful to do sit-ups fixed (for example, by pressing his hand to let others ankle), otherwise, the Ministry of thigh and hip flexor will join the work, thereby reducing the workload of the abdominal muscles. Moreover, the straight-legged sit-ups will add to the burden of back, easy to back damage. Therefore, knee flexion to 90 degrees, feet flat on the ground.
Q: hands, whether or not to Baotou
A: abdominal muscles according to their own hands the power to determine the location. The more hands near the head, sit-ups when you feel the more difficult. Can be in accordance with this order: two pairs of hands placed on the body on both sides of → → cross affixed to the chest with both hands placed on the ear side. When placed in the ear side, the arm to open. Do not put in the head cross fingers behind the neck so as not to strain the muscles, but this will also affect the effectiveness of abdominal exercises. At present the most respected experts in their hands crossed on his chest, so that movement is not only effective but also more elegant
No comments:
Post a Comment