The longer a man's belt is, the shorter his lifespan is.

　　The longer the belt, the shorter the lifespan

　　As we all know, obesity shortens people's lifespan, but there is a big difference between being fat and obese. A study from Washington University in St. Louis found that if the abdomen is subcutaneously Fat If it exceeds 15%-25% of the normal standard, the mortality rate will increase by 30%. People with high amounts of abdominal fat are also more likely to have heart disease than people who are overall obese and relatively obese elsewhere in the body. USA disease A report published by the Centers for Control and Prevention Report According to reports, more than 15 diseases that cause death are directly related to abdominal obesity. Hence the saying “the longer the belt, the shorter the life span”.

　　exercise Measure the age of abdominal muscles before

　　Usually people with abdominal obesity are those who have not exercised for a long time. Served for a long time Jordan Grover, who is a personal strength and conditioning coach for NBA players and other NBA players, believes that professionals in test Athletes' flexibility is needed most when examine Those parts of the body that tend to become stiffer with age, and traditional sit-ups Posture is the easiest way to test the age of your abdominal muscles:

　　Lie on your back, bend your knees 90 degrees, and place your feet flat on the ground. Keep your arms straight at your sides, palms facing down. Pay attention to keeping your arms parallel to the ground and your feet not leaving the ground during the entire movement. Take 5 seconds to push your body upward in slow movements until you reach a sitting position, pause for 1 second, and then take 5 seconds to return.

　　To be qualified if you can complete this action more than 10 times without using inertia. If you cannot complete 10 times, or if you cannot continue to complete the action when the body reaches 30 degrees, it means that the abdominal muscles are seriously aging.

　　Such abdominal muscles Self-test This method is not only an age test for abdominal muscles, but also a test of physical strength. It can tell whether you have exercised recently.

　　The semi-lying position is very effective for exercising abdominal muscles

　　Fortunately, the abdomen has four groups of muscles - the rectus abdominis, external obliques, internal obliques and transversus abdominis. As long as the abdominal muscles are developed and strong, they will protect the internal organs inside, not only maintaining the beauty of the body's curves, but also relieving pain. low back pain , coordinated breathing.

　　As someone who often faces sports injuries, football Celebrity, David Beckham is a fan of abdominal muscle building. He believes that abdominal muscles not only make him fit sexy , can also help prevent joint sprains, muscle pain and body fatigue , especially effective against groin and back injuries.

　　Half-lying is the best way to train your abdominal muscles

　　Beijing Traditional Chinese Medicine Guo Li, associate professor at the Traditional Therapy Research and Exchange Center of Pharmaceutical University, believes that the semi-lying position is the most effective way to exercise abdominal muscles. She designed two simple movements for beginners:

　　The first step is aerobic exercise. 3 times a week for 2-3 weeks to reduce body fat.

　　The second step is abdominal muscle training.

　　The simplest is to lie on a thin mat and do air pedaling: lie on your back with your lower back close to the ground; put your hands behind your head; lift your legs and slowly pedal the bicycle; exhale, lift your upper body, touch your left knee with your right elbow joint, maintain this position for 2 seconds, and return; then touch your right knee with your left elbow joint, hold the same for 2 seconds, and then slowly return to the starting position.

　　Lying flat on the fitness ball to do abdominal crunches is also effective: lie flat on the fitness ball with the upper body, feet flat on the ground, open arms, flat on the side of the head; slightly draw the chin toward the chest, exhale, contract the abdominal muscles and lift the upper body to about 45 degrees, hold for 2 seconds; then slowly return to the starting position. It is less difficult when your feet are apart. If you want to increase the difficulty, you can do it with your feet together.

　　In addition, diet control is also very important. Researchers from Georgia State University in the United States found that exercisers eat 3-5 meals a day, often drink low-fat yogurt, drink plenty of water, and eat about 24 pills a day. nut , such as almonds, are most beneficial to inhibiting appetite , increases muscle mass.