6 simple and easy-to-do belly reduction exercises for men

After getting married and becoming fathers, their waistlines began to grow with their children. Not as bookish as when he was studying, nor as gentle as when he was in love. He just rushed to deal with social entertainment and indulged in enjoying the delicious food at home, and unknowingly became a fat and round "big apple."

From a health perspective, an apple-shaped figure has no benefits at all. Don't use the excuse of "happiness" to show off your waist. If you listen to your fitness instructor's advice, you will know the need to lose weight now.

Easy belly reduction exercises

Belly fat is the top priority in weight loss, and they are the most difficult to tame. If you only fish for three days and dry the net for two days, it will be difficult to see the results. Fitness coaches suggest that "apple dads" should start exercising immediately, immediately formulate a simple and easy-to-implement belly-reducing plan, spend an hour at home every day to focus on exercising their abdomen, persevere, and carry out the belly-reducing plan to the end.

Understand the abdominal structure

Under the fat covered belly of the big apple, the muscle composition has not changed. They consist of the following parts: 1. External oblique muscle. The superficial layer located on the lateral side and front of the abdomen is a flat and broad-shaped muscle that when contracted can bend the spine forward or control the body's rotation. 2。rectus abdominis. It is a flat long muscle located on both sides of the abdominal line and runs through the upper and lower abdomen. When contracted, it can lift the upper body or lower limbs, or both upper and lower limbs. 3。Internal oblique muscle. It is a flat and broad muscle located deep in the abdominal external oblique muscle and contracts the same as the abdominal external oblique muscle. 4。Transverse abdominal muscle. It is the platysus muscle that is located deep in the abdominal oblique muscle. Because the muscle fibers traverse, they cannot move the spine, and can only maintain and increase abdominal pressure. 5。Quadratus abdominal muscle. It is a rectangular flat muscle located on both sides of the lumbar spine on the posterior wall of the abdominal cavity. When contracted, it can perform lateral flexion. A belly-reducing plan can achieve its goal based on the position and function of the abdominal muscles.

6 moves slowly

The coach designed a set of belly reduction exercises based on the structure of the muscles that can be done at home. Control the following movements for 3 to 5 seconds, then exhale and relax slowly. Make two groups of 10 each.

1。cushion upper abdomen

Lie flat on the mat, bend your knees, open your hands behind your head, open your shoulder joints, lift your body up when inhaling, and keep your waist, hips, and feet off the ground.

Reminder: Pushing the upper abdomen is not what everyone calls "sit-ups". The difference between the two movements is that Pushing the upper abdomen does not require the entire body to be lifted off the cushion, only the part above the thoracic vertebra is needed to leave the cushion, which will have less wear on the lumbar spine. Be careful not to adduct the lower jaw, and try to keep a punch distance between the chin and chest to avoid increasing the pressure on the cervical spine.

2。Lateral flexion and rolling abdomen

Lie flat, bend your calves slightly, put your hands behind your head, open your shoulder joints, lift your body up to the left front when inhaling, while lifting your left thigh up, exhale to relax and restore, and then do it again on the right side.

Reminder: Just like the above movement, when lifting your body up, you only need to keep the thoracic spine off the ground, and you don't need to let the elbow touch the knee.

3。arm support

Lie on your face, bend your forearms forward, distance your arms as wide as your shoulders, straighten your legs together, use your elbows and foresoles as support points, lift your body off the ground, and keep your entire body in a straight line.

Reminder: It feels very similar to push-ups. You can't relax your hips. The muscles of the entire body are very tense. It's best not to bow your head. (Internship Editor: Yi Meihua)