Apple-shaped body is troublesome. 5 tips to get rid of belly fat

[Key Points]: An apple-shaped body refers to a body with severe abdominal obesity and slender limbs. How to lose weight if you have an apple-shaped body? The following 5 simple and effective tips will help you get rid of your bloated figure.

Apple-shaped and pear-shaped bodies are the more common body shapes. A pear-shaped body is mainly fat in the lower body, while an apple-shaped body is mainly fat in the abdomen. Generally speaking, men with a waist circumference greater than 90cm and women with a waist circumference greater than 80cm are considered apple-shaped obesity. The limbs of an apple-shaped body are relatively slender, so reducing the abdominal area becomes the focus of weight loss for an apple-shaped body. The following 5 methods can effectively eliminate belly fat and change your apple-shaped body.

Method 1: Abdominal massage

Massage is a common method for reducing abdominal fat. Massage can increase the temperature of the skin, consume a lot of energy, promote intestinal peristalsis, reduce the intestinal absorption of nutrients, promote blood circulation, and allow excess water to be discharged from the body. The specific massage technique is: with the navel as the center, make a question mark on the abdomen, massage along the question mark, first on the right side, then on the left side, massage each side 30-50 times, and massage once a day.

Method 2: Whole grain weight loss method

The apple-shaped body is mainly caused by abdominal obesity, and constipation, indigestion and excessive toxins in the body are one of the important causes of abdominal obesity. Whole grains are rich in dietary fiber, have a strong sense of satiety, have a detoxifying effect, and are effective in curing abdominal obesity. To change your apple-shaped body, you should add an appropriate amount of coarse grains, such as brown rice, oats, red beans, etc., to your daily diet.

Method 3: Do more abdominal exercises

Abdominal slimming exercises are highly targeted and complement whole-body aerobic exercises, which can achieve twice the result with half the effort. The following abdominal exercises are recommended:

1. Lie prone on the ground with your forehead down, with only the stomach to pubic bone touching the ground. The inner sides of your thighs are just close together. Stretch your arms forward with your palms down, and straighten your legs with your feet facing up. Inhale and exhale normally while lifting your right arm and left leg at the same time, then switch to your left arm and right leg, slowly counting from 1 to 10 as if you were swimming. Repeat 5 sets.

2. Lie on your back with your legs straight and together, place your hands on both sides of your body, inhale, and use your abdominal strength to lift your legs so that they are perpendicular to the ground. Hold the position for 3 seconds and lower your legs. Repeat the action 15 times.

3. Lie on your back, place your hands on both sides of your body, slightly separate your legs, and bend your knees. Use the strength of your waist and abdomen to lift your upper body, stretch your arms, and touch your knees with your palms. Then return to the starting position and repeat the action 30 times.

Method 4: Aerobic exercise to lose weight

Aerobic exercise is highly efficient in burning fat. Swimming for an hour can burn 500 to 800 calories. The distribution of body fat is systemic. If you want to lose weight locally, you must first perform systemic aerobic exercise to reduce body fat, and the prominent obese parts will also become thinner.

Method 5: Walking with the abdomen tucked in

First, you need to learn "abdominal breathing": when you inhale, your belly swells; when you exhale, your belly contracts. This is a necessary training for people who practice yoga or voice training. It helps stimulate gastrointestinal motility, promote the excretion of waste in the body, smooth airflow and increase lung capacity.

When walking and standing normally, you should try to shrink your abdomen and use abdominal breathing to tighten your lower abdominal muscles. You may not be used to it in the first one or two days, but as long as you remind yourself at all times that "only by shrinking your abdomen can you lose weight", after a few weeks, not only will your lower abdomen become flatter, but your walking posture will also be more charming.

Source: 39 Health Network www.39.net

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