Simple and easy belly reduction exercises for men

　　After getting married and becoming fathers, their waistlines begin to grow along with their children. He is not as bookish as when he was studying, nor as elegant as when he was in love. He just rushes to social events, indulges in enjoying the delicious food at home, and unknowingly turns into a fat and round "big apple".

　　from healthy From a personal perspective, there are no benefits to an apple-shaped figure at all. Never use the excuse of "happiness" to show off your waistline. If you listen to the advice of fitness coaches, you will know the necessity of losing weight now.

　　Simple and easy belly reduction exercises

　　Belly fat is a top priority in weight loss, and it's the hardest to tame. If you only fish for three days and dry the nets for two days, it will be difficult to see the effect. Fitness coaches suggest that "Apple dads" should start exercising immediately, immediately formulate a simple and easy belly reduction plan, and spend an hour at home every day to concentrate on it. exercise Regarding the abdomen, persevere and carry out the belly reduction plan to the end.

　　Understand the structure of the abdomen

　　Under the fat-covered belly of the big apple, the composition of the muscles has not changed. They are composed of the following parts: 1. External oblique muscles. The superficial layer located on the outer side and front of the abdomen is a flat and broad muscle. When contracted, it can flex the spine forward or control the body rotation. 2. Rectus abdominis. It is a flat long muscle located on both sides of the midline of the abdomen, running up and down the abdomen. When contracted, it can lift the upper body or the lower limbs, or lift the upper body and lower limbs at the same time. 3. Internal oblique muscle. It is a flat muscle located deep inside the external oblique muscle. It contracts like the external oblique muscle. 4. Transversus abdominis. It is the platyphysalis muscle located deep inside the internal oblique muscle. Because the muscle fibers run transversely, it 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 side flexion movements. A belly reduction plan based on the position and function of the abdominal muscles can achieve the goal.

　　The coach designed a set of belly-reducing exercises that can be done at home based on the muscle structure. The following actions need to be controlled for 3 to 5 seconds, then exhale and relax slowly. Do two sets of 10 reps each.

　　1. Pad crunches

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

　　Reminder: Mat crunches are not what everyone calls "sit-ups." The difference between the two movements is that mat crunches do not require the entire body to be lifted off the mat, only the part above the thoracic spine is lifted off the mat, which causes less wear and tear on the lumbar spine. Be careful not to retract your jaw, and try to keep your chin and chest about a punch apart to avoid increasing pressure on your cervical spine.

　　2. Lateral flexion and crunches

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

　　Reminder: Just like the above action, when lifting the body, you only need to keep the thoracic spine off the ground, and there is no need to let the elbows touch the knees.

　　3.Elbow support

　　Lie prone, with your forearms bent forward, the distance between your arms shoulder-width apart, your legs straight and together, using your elbows and forefoot as support points to lift your body off the ground and keep your entire body in a straight line.

　　Reminder: It feels very similar to the push-up feeling. The buttocks cannot relax and the muscles of the entire body are very tense. It is best not to lower your head.