Is there a way to reduce just waist and belly fat?

First of all, I will throw you a concept. That is, the subcutaneous fat is all over the entire sheet. It's like a film. Covers the whole body. From the top of the head to the soles of the feet.

Good. You're asking how to lose belly fat. The abdomen is the fastest fat accumulation.

It is also the slowest part of the area that resolves. So your question is basically asking how to lose fat. Fat loss is only possible with the whole body.

There is no local minus. It is often seen in people with big bellies and not thick limbs. But you've seen thick arms and legs.

Is your stomach flat? Fat begins to accumulate in the abdomen. Then it radiates all over the body.

Fat loss is the loss of fat from the extremities. Finally to the abdomen.

The rest is complicated. Before losing fat, we need our body to reach a healthy state. What is a healthy state?

A person's physique can be said to be healthy, and the five requirements are all up to standard. Muscle strength, muscular endurance, cardiorespiratory fitness, flexibility, balance. Only these five items reached the base value.

Only then can we attack our ultimate goal: fat loss. Because fat loss is mainly based on heart rate.

That's why the gym has two pieces of iron on all the cardio machines. (The handle on the iron plate will measure your heart rate.) But 80% is not allowed) and the best exercise intensity for fat loss is when your heart rate reaches 60% and 70% of the exercise intensity is maintained for more than 40 minutes.

It's like a person who wants to run on a treadmill at a speed of 10 for an hour to reach the point where fat is free. But if he doesn't have enough muscle strength, muscular endurance in his legs. Cardiorespiratory fitness is also not particularly good.

It's not that way at all. There's a lot more to note in there. For example, heart rate control.

Time to exercise. Calorie control and consumption. Nutritional supplementation.

So. Losing belly doesn't happen overnight. After all, it's frozen. It's not a day's cold, either.

I strongly recommend Chinese medicine to slim down the waist and abdomen, I have done this myself, the effect is very good, and the most important thing is that it is very healthy. It's my pleasure to have my advice, thank you, and have a great day!

Step 1: Downward flexion.

Lie flat on the mat with your hands naturally at your sides. Raise your legs with your thighs at a 90-degree angle to the horizon and your calves to your thighs. Use the strength of your lower abdomen and thighs to lower your legs and then hang them up.

Don't touch the ground when your legs are down. Drop and hang one leg for 1 8 beats, do 8 8 beats at a time.

Step 2: Sit-ups.

Lie flat on a mat with your hands behind your head and your elbows open for the flat head. Rise sideways in turn, lift up on 4 beats, and put down on 4 beats. Pay attention to using the strength of the waist to rise to the left and right, with both elbows at the level of the head.

Step 3: Lean over your elbows.

Face down, bend your hands in front of your chest and support the floor with your elbows and toes. Use your abdominal strength to prop up your body and hold it for 10 to 20 seconds before lowering it. The action can be repeated multiple times.

Encircle and suppress fat. Equipment: Put your hands on the bracket, cooperate with your breathing, and bend forward. The strength of the bracket can be adjusted, and the force is set according to the individual situation, and the bent is pressed down with the force of the bend.

Do more than 30 reps per set, take a break and continue. The more you can do, the better.

Abs training board: sit on ingot-style sit-ups. Lie flat on the board and lift your legs on top of each other. Hold your head in your hands. Lift your upper body and try your elbows to touch your knees. Do more than 20 reps per set.

If you have more meat on your waist, you need to reduce the time you sit, often the meat on your waist grows because of sitting for a long time, and simple exercises such as running can play a role in reducing fat throughout the body.

How to reduce the fat on the waist and abdomen is the most effective. Let me tell you that the most effective way is to do sit-ups, stick to ten sets a day, do it twenty times each time, and after ten days, you will find that the fat on your waist and abdomen is significantly smaller.

1. Exercise reasonably.

Sedentary and inactive is a major disadvantage of modern people, to lose body fat quickly, it is necessary to exercise more, metabolize body fat as soon as possible, in addition, exercise will also release the pressure on life and work, so that you can achieve a better state. Aerobic and anaerobic exercise three times a week is the best way to address waist fat and fat.

2. Five directions and twelve foods**.

The concept of the five directions originates from the Chinese traditional Chinese medicine, and from the perspective of traditional Chinese medicine, the five directions can also be called the five elements, corresponding to the five organs of the human body, namely the heart, liver, spleen, lungs, and kidneys. Traditional Chinese medicine believes that in order to change a person's figure, it is necessary to start from the five directions, that is, the five organs, and take 12 days as a cycle, because the average metabolic cycle of the human body is about 12 days, and only when the metabolic cycle is reached can it have obvious effects. Therefore, the five-party diet supplement is the most effective way.

3. Diet.

It is necessary to control the intake of carbohydrates, especially rice, noodles, potatoes and other foods with high sugar content, eat more whole grains, and refuse sugary drinks and alcohol. In addition, try to eat more low-calorie vegetables and reduce calorie intake.

Fourth, the rest time should be sufficient.

Be sure to rest on time, the body has a series of genes that control circadian rhythms, and these genes control metabolism at the same time. To ensure 7-8 hours of sleep, lack of sleep can cause the body to produce ghrelin, produce abnormal appetite, and also reduce the body's metabolic rate.

Local ** is impossible! Don't confuse the two concepts by preventing fat build-up there, but not consuming the fat that has already accumulated. And fat can only be consumed all over the body, and it is reduced on average.

Don't think of yourself as an airplane, each wing has its own fuel tank oil circuit system, the human body has not evolved this system. So stop thinking about slimming down. Slim the chin.

Thin arms. Slim waist and abdomen. Thin buttocks.

Skinny thighs. Skinny calves and other parts of the **. Don't confuse ** with shaping!

Strength. Repetitive movements with high loads are used for shaping. Increases muscle.

Strength-building. Don't use shaping training as a **, as a result, the fat has not been lost, and there are more muscles. However, it is also difficult to grow muscle, and if you are not tired and half dead, you don't need to think about growing muscle.

Running does make legs thicker, but the average person's training volume simply can't reach the realm of thickening. The misconceptions are as follows: Slimming the face and chin :

Chewing gum or other tough foods. Result: Grow muscles like a horse's face, and the fat is still there!

Thin arms: dumbbells, barbells, mineral water bottles. It is a local exercise, the total consumption is too small, and it is useless except for muscle training!

Slimming waist and abdomen: sit-ups, back curl, abdominal curl, hula hoop, etc. If you want to achieve the best effect, you need to complete 2000 3000 at once every day!

Slim hips and legs: squats, frog jumps, jump ropes, etc. The physical consumption is huge, but it is difficult to continue to consume, and it is not enough to do 40 minutes, ** is a dream!

Don't use anything like plastic wrap.

It is useless to reduce the force of force, it is useless to shout every day, take practical action, take out the confidence to win, move forward bravely and not afraid of difficulties, there will always be a day to overcome these, full of muscles, strong and capable.

First of all, drink plenty of plain water, and of course add a little honey. It has the function of moistening the intestines. Running sit-ups jump rope. As long as you stick to it, there is no problem.

Aerobic exercise, running and swimming are fine, and you should also pay attention to your diet and avoid sitting for long periods of time.

For low back pain and fat, doing sit-ups has the best effect. There is also a run, too.