The belly is one of the areas that most easily accumulates fat in our body. In addition to being identified as an aesthetic nuisance, the so-called abdominal fat can be very harmful to health, including the risk of heart disease.
But there is a set of exercises and habits that, if addressed correctly, can help you get back into shape and health.
O awesome.club shows the main techniques to avoid this problem.
Remember to always consult an expert before starting any diet or exercise. Only a professional will know how to indicate the best treatment.
Step 1. Review the power
try to decrease the amount of sugar and carbohydrates in your diet: replace sodas with teas, sweet pasta with nuts and fruits, and sugars to sweeten with a small amount of honey. Eat more vegetables and fiber.
Step 2. Get rid of excess weight
Run for 30 minutes a day and you will soon see positive changes in your body. If at first it is too difficult to run for half an hour, alternate running with a walk. Running burns 2.5 times more calories than walking, but you can alternate and walk longer than running.
If you don’t adapt to running, try swimming. at least 30 minutes 2-3 times a week. Work at a pace that is comfortable. The important thing is not to stand still, because any intense exercise in the water contributes to weight loss: during an hour of swimming at an intense pace, it is possible to burn approximately 500 calories.
Not good with swimming? How about pedaling? Ride a bike it doesn’t affect the abdominal muscles as much as it does the quadriceps and glutes, but it is one of the most important exercises to fight excess weight. Take a bike ride for a few hours at a moderate pace 2 or 3 times a week.
Step 3. Strengthen your abdominal muscles
Cardiovascular exercises will help you shed excess weight, but they won’t make your abs completely flat and tight. The way to attack this is by doing sit-ups. But, of course, it is important to lose weight with the aerobic activities that we indicated earlier (running, swimming, cycling). Otherwise, you’ll have a tight abs hidden by a huge layer of fat.
the vacuum is another exercise that helps to tone the abdominal muscles. To do this, simply release all the air, sucking in as much of an empty stomach as possible, pressing your abdomen muscles and holding your breath for 15 to 20 seconds. Repeat 3 to 4 sets, 10 times a day and after a few weeks you will notice your waist thinner.
Board. A simple but effective exercise. Do it 2 or 3 times a day for at least 30 seconds at a time, gradually increasing the duration. In addition to burning calories and strengthening abdominal muscles, it improves posture and relieves back strain.
Step 4. Tone the surface
abs. These exercises will perfectly strengthen the muscles of the abdomen. Without doing them, it is impossible to reach the coveted “gominhos”. Do different versions of this exercise to develop different abdominal muscles.
After your workout, take a cold or alternating shower. Cold temperatures not only help reduce the amount of lactic acid in the body, which is the cause of muscle soreness, but also help burn extra calories, making the body work harder to conserve heat.
What about you, what methods do you use to get rid of excess inches around your waist?
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