The first step: stow belly can reduce stomach
Test your abdominal muscle strength test
Stand straight to maximize tightening of the abdomen to see how much waist circumference before and after abdomen.
0-4 cm waist circumference difference: rarely used in daily life to the abdominal muscles, muscle strength is very weak.
Poor waist 4-7 cm: muscle strength is not high, the need for more active abdominal muscles.
Waist circumference worse than 7 inside: the abdomen muscle state is very good, muscle strength is very high, reduce the stomach to also relatively easy.
Abdominal muscles
Around the abdomen, the deep musculature of the stem and the shallow musculature distributed on the surface of the abdomen make up a rather complex muscle structure.
1, abdominal transverse muscle: the most inner layer of the abdomen muscle, into a roll, with increased abdominal pressure, fixed the correct position of the internal organs, the role of the abdomen is too thick.
2, abdomen oblique muscle: located in the abdomen, so that the abdomen inward depression, when turning the upper body can often use the abdominis muscle.
3, rectus abdominis: located in the center of the abdomen, to help you better maintain posture, and to complete the action of flexion.
4, intestinal psoas muscle: the connection of the spine and pelvis, lower extremity, with a supporting role, especially when lifting the thigh up will be used.
Breathing abdomen, improve abdominal muscle strength
1, stand straight body, shoulder relaxed, scapula back and pressure, so that the thorax opened properly, and then put away the abdomen, just like wearing a tight pants, keep the abdomen in the state, the natural breathing 30 seconds .
2, pay attention to abdomen, shoulders do not rise up, always relax shoulders, do not impose any strength.
3, you can also rely on the wall to help, the head, back, buttocks, calf, heel close to the wall, so that when breathing in the abdomen, to maintain the correct posture.
Simple abdominal breathing action to the abdomen as the center of the upper body, the muscles can be fully utilized, even in daily life less active deep muscles Oh! In addition, due to the accumulation of fat leaving visceral organs can also be Restore the normal distribution of location, reduce the accumulation of visceral fat, abdominal muscle strength, reduce the fat on the belly more efficient.
The second step: stretching the shoulder blade can reduce stomach
Perhaps you will find that usually there are some exercise abdominal muscles exercise, but the stomach on the fat are not reduced down.In fact, you want to reduce the stomach, light exercise abdomen is not enough, located in the back of the abdomen muscles of the back muscles Force is also very important, especially the daily posture, if it can be properly corrected over the back muscles to enhance the front side of the abdomen also benefit!
Strengthen the back muscles
1, standing up the spine muscles: located on both sides of the spine, supporting the back bone, maintaining daily posture of the muscle groups.
2, the monk muscle: the back of the neck began to the shoulder, covering the back of the central muscle, is the monk hat muscle, so shoulder to maintain the correct position, and to promote shoulder activity is its main role.
3, Guang Muscle: Located on both sides of the spine, so that the shoulders and arms to the central back traction.
Back arm, the United States back and thin belly
1, stand straight body, arms straight, Cross your fingers behind each other with your palms facing upwards and raise your arms upwards so that the scapula leans back and your back muscles squeeze toward the center.
2, pay attention to raise the arm in the future, the upper body do not dump forward, try to maintain a straight position, just use the activities of the shoulder blades and bring the arm.
This action can exercise at the same time, monk muscle, back muscle, spine standing muscles, so that the abdominal muscles stretch, fat tighten up, the body posture is more perfect.
The third step: just sitting can reduce stomach
Learn a few moves abdomen action, may wish to be integrated into your life, so no need to take the time to do the stomach reduction exercise, simple and easy to develop thin stomach habits such as the following these scenes, you can put away the abdomen To breathe Oh!
1, sitting at work
2, when standing in the compartment
3, when walking
4, sitting watching TV time
Chair thin abdomen action
1, legs knees close together, try to sit backwards, so that the underside of the thigh and the chair fully affixed, straighten the upper body, back muscles stretch up, his hands on the thigh.
2, and then both hands fist, palm upward, elbows and arm slightly folded back, put the abdomen began to breathe for 30 seconds.
Food to reduce stomach
Dieting, reducing the daily food intake, is actually unable to help you reduce your stomach. Maybe it will destroy the internal balance of the abdomen.
Indeed, reducing food intake can reduce body weight, but muscle strength will decrease, and muscle relaxation will cause the formation of lower abdomen. The most important thing in belly-reduction is to increase abdominal muscle strength, which will increase both metabolic and fat burning power. Fat and fat can be eliminated quickly.
Weekdays, pay attention to eat more foods rich in protein and dietary fiber, in addition to the need to properly reduce carbohydrates, lipid intake.
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