First, to get rid of your belly ...
① Daily aerobic exercise more than 40 minutes a day.
② Eat regularly three times a day.
③ Do not skip breakfast.
④ Eat rice slowly.
⑤ Stop smoking.
⑥ Stay away from white food and eat black beans, black rice, black sesame.
⑦ Refrain from fast food and instant food.
⑧ Stay away from alcohol.
⑨ Eat green fish instead of meat.
⑩ Drink green tea instead of carbonated beverages.
Ten minutes a day, you go to Sawak!
Fat Minus Project
If you are worried about the convex belly, let's try the fat reduction project right now. If you spend only four weeks with 10 minutes a day, you can create a sexy belly that everyone is envious of.
Reference book · 'Personal program for beginners 10 minutes minus fat'
There is an experience of exercising forcibly on the word 'best to raise a sit-up for the fattening minus', and ending with a triple end on the side of the belly. No matter how effective your workout is, you will not be able to see the effect if you do not get over your body or steadily. To get rid of the fat more effectively, you first need to test each person's abdominal muscles and then create a training schedule that is appropriate for them.
And before going into full-scale exercise, it relaxes the body through light stretching or jumping in the place. Breathe deeply and evenly while you are in a certain movement, keep the number of repetitions and resting time precisely so that you do not get in your way. If you exercise continuously for more than 4 weeks for 10 minutes a day, you can make a resilient belly.
It is essential to have a proper eating habit with exercise as well. It is recommended to have a diet to contain various nutrients. The fat intake should be limited to 30g per day. It is better to choose unsaturated fatty acids such as olive oil even in the same fat. Avoid instant foods and prepare a vegetarian-style diet rich in fiber, especially if you eat a lot of vitamin-rich broccoli and greenish-yellow vegetables.
[Ready]
Lie down on the floor. Cross the two legs as shown in the picture and then stretch the legs vertically toward the ceiling. As he bends forward with his upper body, he stretches both arms straight and pushes the chair outward slightly. At this time, the back should be lifted to the maximum, and the back bone should touch the floor.
▷ [Repeat action]
Slowly lower your upper body until it touches the floor. Then lift your upper body and stretch your arms until you reach your legs. Keep this posture for a while and lower your upper body again until just before touching the floor. Repeat the action of raising and lowering the upper body again. Depending on how many times you can do this, the exercise program is divided into beginner, intermediate, and advanced.
Fitness program
If you have completed the abdominal muscle test, you will get into full-scale fatigue.
It is recommended to wear a lightweight and comfortable cotton material on the floor with a mat or blanket on the bottom so that the back and back are not crowded. Adjust the intensity and frequency of the exercise according to your test results.
1_ [Readiness]
Put a sturdy chair upside down and lean against the wall. The chair sits leaning against the back. I raise my knees and bend my legs and my arms stretch straight forward. In some cases, a towel or cushion may be supported behind your back. Slightly lifts the upper body from the chair back.
[Repeat operation]
Pull your chin up to your chin, and your head will not bend, slowly lean forward and keep your arms forward. The upper body should be bent as much as possible and the back should be attached to the back. Keep your head and spine straight.
2_ [Readiness]
Lie on your back and bend your legs at right angles. Lift your toes and stretch your arms horizontally while supporting your body with your heels. Keep your head upright until you have a double jaw, and lift your upper body slightly from the floor.
[Repeat operation]
Give strength to the abdominal muscles and lift the upper body up. The shoulders should be lifted until the bones do not touch the floor, and the waist should be fixed to the floor. Put the upper body back on the floor.
3_ [Readiness]
Lay your back against the floor and lie flat. With your legs crossed, lift your leg toward the ceiling and your arms stretch horizontally to the floor. Bend your legs at right angles to protect your knee joints. I lift my upper body a little while making a double jaw.
[Repeat operation]
Tension the abs and lift the upper body until the shoulder bone falls off the floor. The waist is fixed on the floor, and the arm extends further forward. It is suspended for a moment in this posture. Slowly lower your upper body to the floor again, but keep your shoulders up without lifting them completely. Be careful that your legs do not move or change position while your upper body is moving.
4_ [Readiness]
Lie on the floor. Bend at a right angle while crossing the bridge. Increase difficulty by crossing your arms over your chest. He lifts his upper body and makes a double chin and straightens his head.
[Repeat operation]
Give strength to the abdominal muscles and lift the upper body forward. However, the waist should not fall off the floor. Hold this posture for about 2 seconds, then slowly lower the upper body, which is bent, to the floor. At this time, be careful not to change the height and posture of the legs, and should not lower the upper body so that the shoulders touch the floor.
5_ [Readiness]
I lie down on my back. Cross the two legs and straight up to the ceiling. I put my arms crossed on my chest, pull my chin and set my head up.
[Repeat operation]
Strengthens the abdominal muscles and slowly lifts the upper body. Raise the upper body until the shoulder bone completely falls off the floor, and the leg straightens as far as possible. Stop in this position, slowly lower your upper body again, but keep your shoulders from touching the floor.
6_ [Readiness]
He looks at the ceiling and lays down, straightening his legs straight up. Put your hands on the back of your pods and put your elbows on both sides of your body. As he pulls his chin, he lifts his upper body slightly.
[Repeat operation]
Raise the upper body until all the upper parts except the waist fall off the floor. After stopping for a few seconds in this posture, lower the upper body again.
7_ [Readiness]
Lay your back on the floor, stretch your legs in the air, then put one leg on the other and cross them. Hold the object about 1 kilogram in both hands and lift it up on the forehead and back of the head. Pull the jaw and raise your head. The upper body is lifted slightly from the floor and the posture of the arm is maintained. Have the neck and spine draw straight lines.
[Repeat operation]
Give strength to the abs and lift the upper body until the shoulder bone falls off the floor. While lifting the upper body, at the same time, the arm extends close to the straight line with the side of the body toward the head. After stopping for 2 seconds in this posture, slowly lower your upper body. Shoulders and arms are not placed on the floor. When lifting the upper body, stretch your arms. When you lower the floor, pull your arms and bend them.
Self-diagnosis according to abdominal pattern
Recognizing the importance of chiefs in ancient China, "the abdomen is the central part of the body and thousands of illnesses are derived from it". In addition, all of the visceral organs may be affected by a change in abdominal morphology.
The various abdominal types listed in this figure show the state of the abdominal wall that is tightened or relaxed, and self-diagnosis according to the shape of the abdomen can directly check the health condition.
The self-diagnosis is to observe the contour of the abdomen in front of the mirror. Unwrapped, relaxed and comfortable. At this time, look at the mirror in a natural state so that the chest is not forwarded or the boat does not enter.
Classification by type of abdomen proposed by Dr Mavrs, a German physician
<Type 1: Property type>
The chronic gastrointestinal disorder causes the upper abdomen to swell and protrude.
<Type 2: Starting position type>
Chronic inflammation causes gas to build up and build up in the intestines.
<Type 3: Relaxed type>
Increased waste in the intestines and weakened intestinal muscles.
<Type 4: Duck Type>
Not only the stomach, but also because of the bowel obstruction, the body is in a bad state.
<5th type: round type>
Gas is generated and visceral fat has accumulated for a long time.
<Type 6, only the lower abdomen is hanging>
Gas has been reduced, but the contents of the intestines have increased.
<Type of health person of No. 7 type>
The vertebrae remain normal and the abdominal muscles are tight.
Finally//
Advice for Effective Abdominal Exercise
There is a lot of controversy about whether sit-ups, which are considered to be a classic of abdominal exercises, are effective, or whether crunches (lifting lightly from the floor without lifting the upper body) are more effective. One thing to be certain is that sit-ups are more painful on the back and back than on other abs movements. There is no need to raise your upper body completely and take your knees with your elbow as you did during high school physical education. At this time, the angle of the upper body is about 70 degrees and the angle is about 90 degrees. The bigger the angle, the lower the abdominal muscle instead of the abdominal muscles, so the effect is less on the abdomen. The angle of lifting the upper body is 35 to 45 degrees. The problem is not an angle. Keep in mind that as long as the chest and pelvis are pulled toward each other, the abdominal muscles contract.
Also important is the location of the head. The head should be placed in line with the spine so that the spine can maintain its neutral position throughout the workout. You should not pull your chin toward your chest or pull your neck too far back. I think I put one apple under my chin and keep that posture while I'm in motion.
Putting your hands over your head restores your head and relieves you of the burden on your neck. However, be careful because the posture pulling forward by putting the pod behind the head puts burden on the neck bone. This posture is common when it is hard to get up, but instead you can support it with your fingers behind your ears. There is also a hint of breathing. You should not stop breathing while exercising. When you lower your body, you breathe in your nostrils. When you contract your abdomen, that is when you pull your pelvis and chest together, you breathe out with your mouth.
Another thing to note is that you should not slow the tension on the abdomen throughout the exercise. Especially if you take a rest on the floor,
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