Prevent belly fat! 10 sports rules to follow

Rule 1: Maintain correct posture

Maintaining the correct posture during exercise allows you to focus your strength on the target area and avoid overusing other parts. This is the most efficient way to exercise.

Rule 2: Move slowly

Although fast movements are also good, you can feel the muscle stimulation better when you move slowly and repeatedly.

Rule 3: Try various positions

Memorizing the movements and exercising repeatedly is a good way, but it is better to change the intensity and sequence of the movements from time to time, so that there will be new stimulation.

Rule 4 / Concentration

Please concentrate on the feeling of your muscles being strongly stimulated and the feeling of your muscles cramping after being stimulated, which is the focus of abdominal exercise.

Rule 5: Don’t make big movements

The angle of movement during exercise should not be too large. Short and precise movements can continuously give the muscles a strong stimulation.

Rule 6: Exhale while contracting your muscles

Exhaling when your muscles are working most can strengthen the contraction. Breathing in when exerting is more important than breathing in when relaxing.

Rule 7: Keep your neck strong

Many abdominal exercises work the muscles around your neck, so rotate your neck slightly before and after the exercise. Do not move your neck too much during exercise, you can support it with your hands from time to time.

Rule 8 / Do waist exercises together

The antagonistic muscles must move together to achieve balance. The antagonistic muscles of the abdominal muscles are the waist. Strengthening the waist can help build abdominal muscles and reduce back pain.

Rule 9: Start with the move you are most comfortable with

People with fragile abdomen or beginners can start with the easiest movements. After becoming familiar with the movements, they can then change the position of their hands and feet, increase the weight, change the angle, etc.

Rule 10: If you want firm muscles, you should focus on high-difficulty exercises

If you want to build stronger, bigger muscles, please do difficult movements (repeat 10 to 15 times), or you can use everyday objects (books, buckets, etc.) to add weight to your hands and feet.

【Rules for preventing belly fat】

1. Forget the stress about "belly fat".

2. Please eat slowly.

3. After eating, please go for a walk or do some exercise.

4. Please switch to a low-fat, low-salt diet.

5. Please do simple stretching exercises regularly.

6. Please take the stairs instead of the elevator.

7. Please drink 5 to 8 glasses of water a day.

8. Please eat 3 to 4 hours before going to bed.

9. Please eat small meals frequently.

10. Please avoid "three white foods (white flour, white salt, white sugar)".

[Create muscle curves that girls like]

1. Reduce weight and increase the number of exercises.

2. Do basic aerobic exercise every day.

3. Consume products rich in fiber and protein.

4. Increase the time of isometric exercise (stimulating exercise without stretching muscles).

【Abdomen exercise method】

Upper abdominal obesity

The epigastric obesity type is characterized by more visceral fat than subcutaneous fat, usually caused by digestive disorders. Please improve the habit of excessive and irregular eating, and develop a good habit of eating at regular times. You can use your free time to stretch your abdomen and waist more often, and also pay attention to keeping your waist straight to help digestion.

Lower abdominal obesity

The characteristic of lower abdominal obesity is that fat accumulates from the abdomen to the buttocks. It is more common in people who are not active enough and have little abdominal muscle mass, and sometimes even has serious constipation problems. Please eat more vegetables, fruits, lactic acid bacteria, etc. that are rich in dietary fiber. You can stimulate the lower abdomen area by doing leg exercises while lying down.

Side waist obesity

People who lack flexibility or are inactive are prone to developing fat around their waists. Try to reduce your fat intake and increase your protein intake. You should repeatedly do twisting and side waist stretching exercises to make your waist feel tense and relaxed. Whole body obesity

Some people with systemic obesity inherit this condition from their parents. The characteristics of long-term obesity are excessive subcutaneous and visceral fat. Please make sure to completely change your eating habits, such as replacing frying with blanching or steaming, and change your lifestyle habits, otherwise it is easy to develop complications and other diseases. You can usually do low-intensity whole-body exercises to keep your body active.

Source: Ruili Beauty International Media "One-on-one home lessons by Coach Mackerel: 10 minutes a day, and chocolate abs in 4 weeks! 》