Fitness 114 explains how to lose weight in the abdomen (graphic)

Abdominal fat contains two parts of fat around the internal organs and subcutaneous fat. How to reduce belly fat? The best way is to combine diet control with regular physical exercise. It is better to promote aerobic exercise combined with strength exercises in sports. A recent study also showed that weight loss combined with strength exercises is more ideal. In the study, the experts mainly compared the effects of the two forms of exercise and diet control, and the subjects voluntarily chose the form of exercise and grouped:

The experimental group 1 program is:

Use a diet plan (carbohydrate 50-55%, protein 15-20%, less than 30% fat), while performing aerobic exercise for 30 to 60 minutes per week for 4 to 6 days per week (intensity of maximum heart rate) 50-75%).

The experimental group 2 program is:

The diet is basically the same, with a high protein, low carb and fat ratio, exercise using alternating aerobics and strength training programs, and 6 days of weekly exercise training. The experimental period was 12 weeks, and the body composition (fat ratio) before and after the training was tested using dual x-ray absorptiometry (DEXA).

Experimental results show:

Experiment group 2 (weight training, high protein diet) lost more fat (-20.6%, -10.1%) than experimental group 1 and increased muscles by about 0.9 kg, while experimental group 1 lost some muscles. . More interestingly, the experimental group 2 lost about 26% of abdominal fat, while the experimental group 1 was only 13.5%, which means that the experimental group 2 program lost twice the abdominal fat than the experimental group 1.

Although the study is very interesting, there are some imperfections. For example, dietary energy is not strictly controlled and recorded. Whether the exercise program can reach 6 days a week, but as long as it can persist, the exercise every four days is reasonable.

Therefore, if you want to reduce the fat in your abdomen, first of all, you need to exercise. It is not enough to carry out aerobic exercise 2~3 times a week (30~40 minutes each time). It is best to combine some strength exercises and conduct overall training. Abdominal fat mainly stores energy. If you want to lose it, you need to consume more energy. Abdominal strength exercises can't directly reduce belly fat, but you can improve your body's metabolic efficiency and hormonal effect through practice. If you only have a single sit-up and partial exercises, it does not make much sense to reduce the fat in the abdomen.

Second, you need the right diet. Some people think that a flat abdomen is achieved in the kitchen, not the gym, and it makes sense. Nowadays, with a lot of confused food advertisements and non-professional nutrition guidance, it is very difficult to decide what to eat, but when it comes to nutrition, most people will talk about it, but they are basically ignorant or incorrect. Nutritional concept.

Third , it is also important to insist. To reduce the fat in the abdomen, remember that the energy intake is less than the consumption, and insist that there is no miracle. In order to reduce fat, the correct diet and regular exercise should become a habit and exercise life.

Teaching of common methods of abdominal muscle training

Fitness ball belly:

Lying flat on the fitness ball, feet flat on the ground, hands on the side of the head, arms open. The lower jaw is slightly closed to the chest, exhaled, and the contracted abdominal muscles lift the upper body about 45 degrees for 2 seconds, then slowly return to the starting position. In order to maintain balance, the two feet can be separated more. If you increase the difficulty, you can put your feet together.

Traditional belly:

Lying on the floor, the lower back is close to the ground. Put your hands on the side of your head and open your arms. Keep your legs flat on the floor and bend your knees. The lower jaw is slightly closed to the chest, the abdominal muscles are contracted, the upper body is exhaled, the lower back cannot be lifted off the ground for 2 seconds, and then slowly returns to the starting position.

Reverse belly:

Lying on the floor, the lower back close to the ground, hands on both sides of the body, legs raised 90 degrees with the upper body, legs crossed, knee flexion. Tighten the abdominal muscles, then exhale slightly to raise the buttocks, the lower back slightly off the ground, hold for 2 seconds, then slowly return to the starting position.

Raise your legs:

Lying on the floor, the lower back is close to the ground. Put your hands on the side of your head and open your arms. The legs are raised 90 degrees to the upper body, the legs are crossed, and the knees are slightly flexed. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, then slowly return to the starting position. Be careful to keep the lower jaw slightly to the chest.

Boarding in the air:

Lying on the floor, the lower back is close to the ground. Put your hands on the side of your head and open your arms. Lift your legs and slowly move your bike. Exhale, lift the upper body, touch the left knee with the right elbow joint, hold the position for 2 seconds, then restore. Then touch the right knee with the left elbow joint for the same 2 seconds, then slowly return to the starting position.

It was found by electromyograph (EMG) that boarding in the air is the most effective exercise for exercising the rectus abdominis. The second is to raise the legs and the third is the fitness ball. Studies have shown that when a training requires sustained stability of the abdominal muscles and body rotation, the abdominal muscles are able to produce maximum activity. Due to the need to control the balance in an unstable environment, the fitness ball roll requires more muscle contraction and control than the traditional roll belly during the belly training.

In fact, in order to achieve the best results, it is recommended to try a variety of different exercises regularly, because it can exercise different muscles and is not easy to get bored. Regardless of the type of practice chosen, abdominal muscle training and strengthening the abdominal muscles require time and patience. Finally, remember to stretch your abdominal muscles after exercise.