A good way to reduce your abdomen while sitting

Can you reduce your abdomen by sitting?

When he saw Coach Zhang again, the reporter couldn't wait to take out the printed reader's email and tell Coach Zhang: "I have too many things to do, I'm busy with official duties, and I don't have enough time to exercise. I can only come to the gym once in a while..."

Before he could finish speaking, Coach Zhang chuckled: "There are also people like this among my members. I can't implement a good fitness plan well."

"But there are also people who are really too busy to work, and at the same time they want to lose their bellies. What should they do?" To this end, Coach Zhang offered two "exclusive secret recipes"-the chest and abdomen breathing method and the leg lifting and abdomen abdomen method to deal with such people.

"Thorac-abdominal breathing method, to put it simply, is to straighten your back, while shrinking your lower abdomen, slowly inhale through your nose, feel your chest expanding, hold it for about 1 to 3 seconds, and then slowly use your mouth to breathe out. This action can be practiced whether you are standing on a bus or sitting on a chair. It is quite effective."

The method of lifting legs and abdominal abdomen is more suitable for people who sit at work for a long time: Sit on the chair, straighten your waist, put your hands on both sides of your thighs, and hold the edge of the chair. Use force on your abdomen and slowly raise your knees towards your chest, stop at the highest point, count from one to five, and then slowly lower your knees. Doing this kind of action six times in a row in a group, and then repeating it in a group, has a very good effect on eliminating abdominal fat.

Only by doing three things can you reduce your abdomen effectively

The most effective exercise to lose your belly is aerobic exercise. But many people did it but did not receive results. Coach Zhang Lifeng said that this may not meet the three principles of aerobic exercise to reduce abdominal pain:

1. At least 20 minutes. Do not exceed an hour and a half at a time, 1.5 to 2 hours.

2. With medium to low intensity, control your heart rate between 130 and 150. The body will feel that you will continue to sweat but you will not find it difficult to breathe. You can only sweat slightly without chest tightness. Don't wheeze or you will be exercising too much.

3. Keep exercising and don't stop.

Have you made up your mind to get rid of your belly? So, the first thing you will do from now on is to throw away the steering wheel in your hand: if you work close to home, walk to work; if you work far away from home, ride a bicycle to work. In addition, swimming is also a method strongly recommended by Coach Zhang to reduce belly.

abdominal reduction in bed

The weather is getting hotter and hotter, and many people will be lazy in bed, let alone running outside. Therefore, at the interview site, Coach Zhang prepared a set of abdominal reduction movements for such people that they could do while lying in bed.

"It should be pointed out in particular that there is also a sequential order of abdominal exercise. The abdomen includes the upper abdomen, the side abdomen and the lower abdomen. The upper abdomen has the greatest strength, the lower abdomen is the smallest, and the side abdomen is in the middle. That is to say, the lower abdomen is the most difficult to practice, and the lower abdomen It is the place where fat accumulates the most, which is where the belly is. Therefore, the order of practice is the lower abdomen, the lateral abdomen, and finally the upper abdomen." As he spoke, Coach Zhang took a mat and laid it on the ground to demonstrate. See the on-site drill for details.

These movements are simple and not only increase abdominal muscles, but also promote the consumption of abdominal fat. but Zhang

The coach pointed out that each exercise must make the abdomen feel sour, swollen, and hot to achieve this effect. (Editor in charge: Yang Miao Intern Editor: Zhang Xiaoqi)