Partial body shaping core training strengthens waist and abdomen

Even if many people have the habit of exercising, they may still find it difficult to lose weight in the waist and abdomen because they eat too much or only exercise their hands and feet. How can they strengthen local body shaping? Fitness coaches suggest that in addition to controlling calorie intake, eating a high-fiber diet can help burn calories. In addition, you can strengthen core training and use unstable body movements to train the torso, waist, back and abdomen to eliminate fat in the waist and abdomen. (Video/Photographer Huang Zhiwen)

Even if many people have the habit of exercising, it may be difficult for them to lose weight in the waist and abdomen because they eat too much or only exercise their hands and feet. At this time, they need to strengthen core training to remove fat in the waist and abdomen. (Photography by Huang Zhiwen)

Huang Xunlong, secretary general of the Republic of China Fitness Association, said that diet and exercise must complement each other to avoid excessive fat accumulation. He recommended a "three lows and one high" diet, that is, low oil, low sugar, low salt and high fiber. He pointed out that refined foods with high oil and sugar content are mostly empty calories and can easily cause obesity; relatively speaking, fiber foods can help consume calories in the body during the digestion process.

As for the exercise part, core training should be strengthened. Huang Xunlong pointed out that the trunk has muscles that are responsible for stabilizing the body, but general exercises mostly strengthen only the muscles of the limbs. Therefore, through some training methods, the instability of the body is used to force the core muscles to work, which can achieve the effect of eliminating fat in the waist and abdomen.

The first move is Golden Rooster Stands on One Leg

1. Put your hands on your hips and lift one leg to stand on one leg.

2. Lift one foot 5 times, then change legs, alternating left and right.

Note: When standing on one leg, your body will be unstable. To maintain balance, you need to use your waist and abdomen.

The first move: Golden Rooster Stands on One Leg (Photography by Zhang Yawen)

The second move is dynamic golden rooster

1. Lower your hands vertically with your palms facing back.

2. Look forward, straighten your back, bend your body forward, stretch your arms backwards, be careful not to let your knees go beyond your toes, and let your buttocks tilt backwards.

3. When standing up, raise your hands horizontally in front of you and at the same time raise one foot to stand on one leg.

Note: If you want to intensify the training, you can repeat it more often and faster, such as squatting 4 times and lifting your legs 4 times in a row.

The second move: Dynamic Golden Rooster (Photography/Zhang Yawen)

Precautions

1. If any movement is painful, stop immediately as injury may occur.

2. Patients who are taking medication or seeing a doctor should consult their doctor before any activity.

3. You must warm up before any activity.