"I have too many things, busy business, and I have too little time for fitness. I only occasionally come to the gym..." Many people complain about this. You may be busy, or you may be lazy. In short, the old man feels that he does not have time to exercise, and he looks at the "swimming circle" that appears in his abdomen. He especially wants to lose his belly. What can he do? Senior personal education summed up a few strokes "secret recipe", so that you can sit down and can reduce belly. One: Sitting Action 1: chest and abdomen breathing method Alternating legs, the upper body is stable, the abdomen is tightened, the lower back is close to the ground, legs are alternately lifted, and the lower abdominal muscles can be exercised. The chest and abdomen breathing method, in a nutshell, is to straighten your back and lower your abdomen. At the same time when you shrink your lower abdomen, slowly inhale your nose and feel your chest is expanding. Hold it for 1 to 3 seconds or so. Spit it out. This action, whether it is standing on a bus or sitting in a chair, can be practiced and is quite effective. Action 2: leg lift and abdomen law. The leg lift and abdomen method is more suitable for people who sit and work for a long time: sit in a chair, straighten your waist, put your hands on both sides of the thigh, and support the edge of the chair. With the abdomen force, lift the knee slowly towards the chest, stop at the highest point, count from one to five, and slowly lower the knee. This action is done six times in a row and then repeated for a while to have a good effect on eliminating belly fat. The second: lying As the weather gets colder, many people will stay lazy in the bed, let alone run outside. Personal training also prepares for such people a set of abdominal reductions that can be done in bed. Action 1: The chest lifts up and rotates to exercise the flanks, inhale, and when the breath exhales, the abdomen forcefully lifts the chest and rotates. When you feel the lumbar abdomen force when you rotate, the shoulders can rotate with the body's rotation. At the same time do three points, reduce the abdomen to be effective. Action 2: Exercise the upper abdomen is to lift the chest, supine on the ground, knees 90 degrees, open the elbow level, exhale to lift the chest, until the scapula leave the mat, do not breathe, inhale reduction. To be particularly pointed out, the abdomen exercises also have a sequential order. The abdomen includes the upper abdomen, the flank and the lower abdomen. The upper abdomen has the largest force, the lower abdomen is the smallest, and the flank is centered, which means that the lower abdomen is the most difficult to practice, and the lower abdomen is fat accumulation. The most fat place is where the belly is. Therefore, the order of practice is the lower abdomen, the flank, and finally the upper abdomen. These actions are simple, not only increase abdominal muscles, but also promote abdominal fat consumption. Each exercise must receive an acid, bloated, and hot feeling on the abdomen to receive this effect. The last thing to be reminded is: To lose your belly, the most effective exercise is aerobic exercise. However, many people did not receive results. why? According to Wang Xuehu, a senior coach of Wenzhou Bo Lotus Yoga, this may not be the three principles for reducing the abdomen of aerobic exercise: At least 20 minutes or more. Do not exceed one and a half hours at a time. 1.5 to 2 hours. 2, low-intensity, the control of their own heart rate between 130 ~ 150, the body will continue to feel sweating but do not feel very difficult to breathe, there is no slight sweating chest tightness can be. Do not snoring or breathing, or excessive exercise. 3, continuous exercise, do not stop. If you are determined to wipe out your intestines, then from now on, throw away the steering wheel in your hand: the unit is close to home and walks to work; the unit is away from home and goes to work by bike. In addition, swimming is also a method recommended by coaches for reducing belly size.
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