Abdominal circumference of 90 ~ 2500px or more or waist-to-hip ratio of men greater than 0.9 (0.85 female), abdominal fat should not be reduced.
First, sit upright, do not hold stool, the use of abdominal breathing method, to reduce the abdomen at all times, and diligently do exercise
Second, the battle plan
1, body bending.
2.Supine sit-ups.
3.prone elbow props.
Three, 45 days fast-acting flattening method
After 10 minutes of warm-up
Upper abdominal exercises: the lower body is fixed, sit-ups, aimed at making the stomach bulge tight and flat.
Lower abdominal exercises: the upper body does not move, feet up to do flexion and extension legs, etc., the purpose of tightening and reduce the entire lower abdominal circumference.
External abdominal oblique exercises: various lumbar rotation exercises.
Kneading exercises to drive away fat, 100 times each clockwise and counterclockwise circular press to promote fat metabolism.
Do the above for 30 minutes each time, 3 to 4 times a week.
Four, abdominal program
1, reduce saturated and unsaturated fat intake, eat more fish, less poultry, choose low-fat dairy products, and eat more vegetables and fruits and beans.
2.Less alcohol (especially).
3, eat more coarse grains, less fine grains (white bread, cakes, etc.), more grains (brown rice, barley, oats).
4, daily aerobic exercise.
5, increase the intensity of exercise.
6, set yourself a goal (1 to 1.5h per day exercise).
7, abdominal training principles.
Action amplitude (from the beginning to the completion of the angle of no more than 30 degrees), do not arch the back during the exercise, but the chest inward, the tension is concentrated in the abdomen; the straighter the upper body extension, the more the hips are involved.
When practicing the abdominal muscles, they should be kept under constant tension throughout the set, whether at the beginning or at the end of the movement, do not let them slacken.
Movements should be slow, with short intervals, resting for ten seconds or so before repeating the next set, and high breathing between sets helps the circulatory system and promotes lipolysis.
The idea that increasing weight burns more fat is wrong, use tension and control instead of weight, and use your will to tense and stimulate the abs; you can also do the necessary weight-bearing exercises.
Abdominal training should be done on an empty stomach (scheduled at the end of the training session); training plan is to train the lower abdomen first, then the middle abdomen, then the upper abdomen to eliminate abdominal fat is the basis of abdominal training, body fat is best reduced to less than 9%; aerobic training is the most effective way to burn fat.