How to practice vest line with belly fat How to eliminate belly fat

A fitness boom will be abs, waistline and other training to fitness and weight loss enthusiasts, many people do not love sports, long-term sedentary leading to a lot of meat on the belly, how to train the belly meat abs? Take a look at the way to exercise the abs.

How to practice vest line with belly fat

If you have a lot of belly meat or belly fat, there will not exist a fast way to train the abs. Belly fat cannot be directly converted into abs through any abdominal training. Although there is no way to get the meat out of your stomach quickly, you can get a great body with abs through long-term fat loss and muscle gain. Generally long distance jogging, dynamic cycling, HIIT and other cardio exercises can effectively reduce excess body fat. When the body fat is controlled at 15%, it is easier to train the abdominal muscles.

How to train vest line for girls

The reason why the waistline is a line is that each muscle is independent of the other. The waistline is actually the intermuscular cut of the rectus abdominis, internal oblique and external oblique muscles. Since the waistline is a manifestation of the "tear" between the abdominal muscles, the girl to train the waistline is actually to "train" the abdominal muscles. And when your body fat percentage is low enough, the abs will be easy to see. Therefore, the vest line is not simply can be trained, you need to systematically fat loss.

Losing excess abdominal fat

After the whole body cardio exercise and then take the corresponding local exercise, such as want to lose belly can do sit-ups, curls and other exercises. Many people practice sit-ups do not know how to correctly force, you can first practice the advanced version of the sit-ups called "curly belly". Lie flat on the yoga mat, knees bent at 90 degrees, hands can be crossed in front of the chest, but also in a fist gesture on both sides of the temple. But not to squeeze the temples, not to hold the head with both hands, in the process of action, if the hands force upward traction head, long-term so will cause cervical pain. Slowly bend your shoulders and torso upward, so that it is close to your knees. Point: to let the back bend, but do not try to lift the entire back, so that it completely off the ground, just forward in a curled state, so that the chest near the pelvis can be. At the highest point of the movement, intentionally give your abdomen an extra squeeze to achieve full contraction. Then relax, lower your shoulders and return to the starting position.

Perform a lot of cardio

Since there is flesh on the stomach, it means that there is less muscle and more fat in the body. It is also associated with possible abdominal obesity. Aerobic exercise is a good tool for fat loss, its weight loss and fat loss effect is for the whole body, the whole body fat cut, then the belly fat will also be reduced. General people can choose aerobic exercise are long-distance jogging for weight loss, dynamic cycling for weight loss, weight loss exercises for weight loss, etc. If it is a person with frequent knee discomfort, you can use swimming and elliptical machine for weight loss.

Abdominal muscle group exercise

Supine bending knee curl, 10-20 times each. Lie flat with hands straight out to the sides, or hands behind the head. Bend the knees with the thighs at 90 degrees to the calves. Tuck in your abdomen, exhale, and let your hips lift off the floor so that your knees are as close to your head as possible. Inhale and slowly lower your legs. Repeat the movement 10-20 times. One training session is 3 sets.

Reasonable diet

The meat on the belly of people, in order to ensure that the training of the waistline and abs, greasy food to eat less, pancetta, for skinless chicken and duck meat in the fat content is also very high, try not to eat or eat less. In order to have enough protein to avoid consuming your abs, you need to consume fresh fish and shrimp meat, beef tendon meat, chicken breast, etc. In addition whether it is a small number of meals or three meals a day, you need to ensure that each meal has the intake of protein and carbohydrates.