Do you have too much waist and abdomen? Three methods to reduce abdominal cavity for 60 days, so that the recovery of flat stomach

Nowadays, many people have excessive nutrition and lack of exercise, which leads to an increasing waistline and prominent abdominal fat. The waistline of girls is more than 85CM, and that of boys is more than 90cm, which means that more health diseases come to our door, and their bodies will have various problems. < p > < p > too large belly means that visceral fat exceeds the standard, and there is a large amount of subcutaneous fat, which will damage the internal organs and easily induce a variety of cardiovascular diseases. The standard waist circumference has a range, girls should be controlled below 75cm, boys should be controlled below 80cm, in order to avoid excessive fat damage to the body. However, it is very inefficient to reduce the waist and abdomen fat by simply relying on abdominal abuse training. Abdominal abuse training belongs to anaerobic exercise, mainly to exercise muscle fiber, can not effectively consume body fat. Only by choosing the exercise with multiple muscle groups can the calorie consumption and fat consumption value increase. < / P > < p > you can choose to run, dance, aerobics, rope skipping, playing ball, swimming and other training, and exercise more than 4 times a week can consume body calories and promote the decline of body fat rate. < / P > < p > you need to keep in mind that weight loss is systemic, while fat is fluid and there is no way to lose fat locally. Even if you do local training, the heat consumption is also scattered throughout the body, not targeted fat loss, not to mention where to reduce. We can only through the whole body aerobic exercise to consume the body excess fat, thus reducing the belly fat. < p > < p > generally, at the beginning of 30 minutes of exercise, the amount of fat involved reaches the maximum, and glycogen is gradually consumed. At this time, the efficiency of burning fat is the highest. Therefore, each time we exercise, the best training time is more than 30 minutes, in order to effectively promote the decomposition of fat. < / P > < p > excessive calorie intake will lead to your weight-loss training in vain. We need to manage the daily calorie intake level and suggest that it should be reduced by about 20% – 30% than usual. However, the daily caloric intake should not be lower than the basic metabolism of the body. Generally, the total calorie intake should be higher than 1300 kcal to maintain the basic operation of the body and avoid the body falling into famine. < / P > < p > we can eat more fruits and vegetables with high fiber and low calorie, which can improve satiety, inhibit fat growth, improve constipation and speed up weight loss. We can eat some tomatoes, broccoli, cucumber, lettuce, cabbage, cabbage, apples, strawberries, oranges and other healthy fruits and vegetables, reduce fried, high sugar food intake. The purpose of strength training is to improve muscle fiber, tighten skin and avoid skin relaxation. When you lose weight in the process of fat decomposition speed is too fast, the skin contraction speed will not keep up, prone to skin sagging. < / P > < p > in addition to controlling the speed of weight loss, we also need to add strength training to improve our muscle mass and support our skin. We can do a group of abdominal abuse training every other day. It is recommended to select 4-5 movements to stimulate abdominal muscle groups in an all-round way, such as abdominal curling, Russian body turning, supine leg lifting, and plate support. < / P > < p > at the same time, you can join four complex movements: deep squat, bench press, pull-up and rowing training, so as to exercise your muscle group and improve your metabolism level. In this way, you will feel more compact and shapeless after you lose weight! Focus