weighed themselves daily or weekly
measure your waistline?
have had this experience? At first, nothing changes on the weight, but waist
circumference quietly long 1cm. This time which one you choose to believe?
Scales or tape measure? I believe the scales, you can self-comfort - I did not
gain weight; believe that tape, you will alert - I have a fat trend, I want to
lose weight! Years living in obesity, fat always coveted our bodies, we should
stand side tape measure!
fat people get fat belly of the scientific basis
for the soft underbelly of the enemy
fight Yao Da, eat persimmons to pick up
soft pinch, to lose weight should start with from the soft part. To touch the
soft belly loosely, this is our first target weight loss.
our body fat are
three main categories: blood fats (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, is the contribution of
omental fat. Omental fat closest to the stomach and other organs, proximity, the
excess supply of the omentum fat fat first. Omental fat growing not only let us
take the bloated body type, but also squeeze the stomach, lung, heart, organs,
affecting their health, so the medical profession do you keep breathing the
middle management (ie waist management).
good news is that once we begin
to lose weight, the first hit is also omental fat, because that is our first to
lose fat. Omental fat reduction, our body healthy, sexy body. A powerful weapon
against omental fat is aerobic exercise and the science of sit-ups.
8 golden
rules
depth to create sexy belly
1. sit-ups + aerobic exercise
on
sit-ups can not lose abdominal fat has been debated. Square that: sit-ups you
can exercise your abdominal muscles, they are able to practice a flat sexy
stomach. Anti-side view: the ability to burn fat energy on the premise that
exercise at least 20 minutes, so dozens of sit-ups a minute can not lose
abdominal fat.
right thing to do: sit + sit-ups aerobic exercise
main
role is to increase abdominal strength, improve flexibility abdominal muscles,
not baggy, but also to protect the back and improve posture. Aerobic exercise
burns calories, less fat. Select a special-care "middle" of the campaign,
recommended three projects -
Table Tennis: wave action racket is back,
abdominal muscles driven, consumption of 192 cards every 30 minutes.
yoga:
yoga posture determines your back and stomach muscles are able to get the
appropriate training, can be consumed every 30 minutes 200 card.
Taekwondo:
Taekwondo kick will lead to the waist, abdominal fat consumption, consumption of
312 cards every 30 minutes.
2. ∠ 45 °
any volume body movements are
beneficial to create flat stomach, as long as you do roll, the upper body, after
rising 45-degree angle with the surface. Now, let us briefly review what school
physics knowledge in the mechanics -
less than ∠ 45 ° - time is muscle,
pectoralis major, intercostal, lumbar small muscle, iliac muscle and so in
force, rather than force rectus abdominis.
greater than ∠ 45 ° - the body
center of gravity to the hip pivot point of "resistance arm" continues to
shorten, rectus abdominis is not how the force.
equal to ∠ 45 ° - upper body
up with just 45 degree angle to the ground, the abdomen is the best time to
load.
Conclusion: No matter what kind of volume we do body 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 to rise to 45 degrees just do?
There are three small ways: 1. Generally, when the knee bent and your head-line
of sight, the body angle of 45 degrees with the ground;
2. Can be the
mirror; 3. Up action to slow, slow slow feeling, when was the most power when
the abdomen is the 45-degree angle, and stopped at this location. Strongly
recommend the third way.
3.
slow-motion sit-ups on the physical
fitness to practice as to the assessment, one minute, the more the higher the
score. As a sexy belly exercise all actions, including sit-ups, must be in slow
motion! Feeling a little force status of the abdomen. Experts recommend: 10 to
15 per minute as a group, so each exercise 2 to 3 groups, 1 minute rest between
each. Abdominal breathing when resting and abdominal massage
.
4.
online three times a week, said Mo Wei before going to sleep all day to do
50 sit-ups, think about her Xiaoman Yao and flat belly,
cheap wedding dresses, you think you should
date day practice. Wrong! We now give ourselves a lazy reason.
abdominal
muscles and other parts of the body exactly the same formation, but also need
some time to create. After each exercise, muscle cells form requires 48 hours to
complete "reconstruction." Abdominal exercises daily not to leave the formation
of the abdominal muscles time to relax once the exercise, the fat will soon
launch a "counterattack."
correct exercise frequency: three times a week.
5.
respiratory
perfect perfect perfect abdominal breathing
needs. Not only the process the need, and are usually the case.
training
process - from the state (forced condition) breath, breathing force state
refund. Static state, such as maintaining the 45-degree angle when the normal
chest breathing,
ed hardy shirts, do
not breath.
normal state - abdominal breathing, help to tighten the
transverse abdominis. Abdominal breathing when feeling inward and upward,
provided, full deep breath and then exhaled. Usually sitting, standing or
walking can be a conscious abdominal breathing habit.
6.1:3 frequency
abdominal exercises,
discount nfl
jerseys, the force of the process can only play 20% to 30% of the role, able
to play back the process of power 60% to 70% of the role. Therefore, when in
practice we have the proportion of 1:3. For example, when sit-ups, raised his
body, when the number "1"; to the delegation of the number of levels when the
body "2
7.
fitness equipment used equipment, the invention is safer
and more efficient for us to train more accurately, hate the "perfect" sit-ups
the old rules, please go to the gym to find these three things: Kin-riding
machine (bike fitness); captain chairs (30-degree angle with the ground was the
bench, you can lie on top of the legs lift and a few seconds, strong abdominal
muscles); fitness ball. 13 species in the effect of abdominal fitness method to
do a comprehensive evaluation, the experts say all three are currently the most
effective abdominal exercise equipment.
8. After dinner a half hour
1 ? hours after a meal is the best time of abdominal exercises. If you like
a piece of abdominal training, after the end of best practice to add sufficient
protein and carbohydrates. To lose weight if only for the purpose, so that no
flat belly fat, exercise end Do not eat within 1 hour.
sit-ups on the
two issues
Q: Should foot fixed?
A: Never flat feet when doing sit-ups
fixed (for example, let other people hand-An Zhao ankle), or thigh and hip
flexor will be added, thus reducing the workload of the abdominal muscles.
Furthermore, the straight leg sit-ups will increase the burden on the back, easy
to damage the back. Therefore, knee flexion to 90 degrees,
lace wedding dresses, feet flat on the
ground.
Q: Should your hands on your head?
A: abdominal muscles
according to their own hands the power to determine the location. The more close
to the head, hands, sit-ups, the more time will find it hard. Can by this order:
two pairs of hands at your sides → → cross affixed to the chest with both hands
placed on the ear side. When placed in the ear side of the arm to open. Do not
put in the head and folded back, so that strain the neck muscles, but it will
also affect the effectiveness of abdominal exercises. Is currently the most
respected experts in their hands folded on their chests, so that action not only
effective but also more elegant.
("Ms. fashion health")