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Foreword: how many people are trapped in small stomachs with low weight and small abdomen drumming their bags
There is a particularly desperate situation in life, where weight doesn't look fat, the four limbs are thin and the stomach is thin. Put on a tight dress and a tummy drum; sit down, and then the stomach piles up a soft piece of meat; the belly is still flat in the morning, having eaten dinner, and the stomach swells。
A lot of people stepped on numerous pits in order to wipe out the small belly. Every day, the stomach is sore, the stomach is sore, the belly is sore, the stomach is sore, the stomach is sore, the stomach is sore, the stomach is sore, the stomach is sore, the stomach is sore. It's all over the internet: learning a magic move, without running, without diet, and permanent flatting of the stomach。
Here is the big truth: there is no single movement that can unilaterally burn the fat of the stomach and achieve “always flat”. However, there is a deep core training exercise that activates the innermost abdominal crossbone, which is equivalent to an internal belt for the stomach. A lot of people have a tummy that's not just fat, but the deep muscles are weak, and they can't keep up with their internal organs, causing the tummy to swell out。
This step-up version is called a vacuum belly on the internet, but a lot of people go straight to the end of the airlock, get dizzy, have stomach pains, and get physical damage. What is really available to ordinary people is a simplified safe abdominal respiratory training. It cannot burn the fat directly, but it can tighten the abdominal cavity, improve the small abdominal condensation resulting from internal cavity, improve the body state and tighten the abdominal vision。
Many people can't tell the difference: the tummy is fatty, the muscles are loose, the gaseous, the different types of solution are completely different. If your stomach is full of thick fat, it can't be completely flattened by this action alone; but if the muscles are loose and the internal organs can't get through to the small abdomen, the practice can be significantly improved。
If we don't do this today, we'll tell the whole story: which are the sizes of the tummy; how the abdominal abdominal breathing works, and how the standard steps are done; who can't practice; who can't practice; who can break down all the common mistakes; who can mix diets, everyday habits, and what can be done to achieve a flat abdomen. To reject the myth of partial loss of lipid, all of it in plain white, so that ordinary people can operate at home。
I. Which one is your little belly? Don't be blind
Many people came up to practice their stomachs and bellies, and the practice had been ineffective for a long time. Different types of solutions are completely different。
First type: fat pile belly
Squeeze the tummy with your hand. It's a big layer of soft meat. Whether you're standing, your stomach is full of drums. It's the fat under the skin and the fat out of the gut。
In this case, no abdominal action can be taken directly from the fat. The fat consumption is synchronized with the whole body, with partial loss of fat without a diarrhea. In order to improve, the overall heat must be controlled, accompanied by aerobic and force training, to bring down entire body fat. Respiration is only practiced and the muscle casings are tightened and thick fat is not covered。
Second: abdominal abdominal laxity, internal osteoporosis
Weight is normal, the stomach is not thick, but the belly is coming out. Stand up straight and move your abdomen forward. This is the case for working, post-natal and middle-aged women and men。
At the end of our stomachs, we have a horizontal muscle called the abdominal muscle, which is like a belt around the body, around the abdominal cavity, around the intestine organs, etc. Long sitting and little training in deep cores, the muscles are weak and loose, they can't keep up with the internal organs, which are tinyly up ahead, and the abdominals rise out. Even if it's not fat enough, the belly still looks at the drums。
This category is the type in which abdominal transect training can work. The muscles are tight, the internal organs are covered, and the small abdomen look back。
Number three: an aerobic constipated belly
The stomach was flat in the morning, the stomach swelled after dinner, and the next day it woke up and was small. Too often farts, easily abdominally bloated and defecated. It's not fat, it's intestinal gas, manure piled up in the abdomen. This priority is to regulate the stomach of the diet, with limited effect from purely abdominal exercises。
Number four: body problems, small abdomen accentuated by pelvis prep
The back of the back, the back, even if the abdominal fat is low, the abdomen will go up. This priority is given to adjusting the pelvic state, simply collecting the abdomen and treating the symptoms。
There are a number of situations that add together. A portion of the fat, combined with a loose muscle and occasional gas. So a single action can only solve part of it, not all of it。
The title, “a move to keep the stomach flat forever”, is aimed at a group of people with loose muscles, who can keep their abdomen tight if they insist on training; but if they do not control their diets, they grow wildly fat, they accumulate fat in large quantities, and the strong abdominal muscles do not prevent them from growing. Long-term habits cannot be maintained without an end in themselves。
Ii. Activation of god by many: abdominal abdominal respiration training (normal version, distinction between maximum vacuum)
The vacuum in which short video on the internet spreads wildly is the high-grade technique used by the bodybuilder to spit out all the air, force-ingestion into the inside, control of the maximum muscle, direct imitation by ordinary people, high risk, dizziness, elevated abdominal pressure, induction of herbium gas, gastric acid, and increased pelvis damage after childbirth。
Ordinary people don't practice a maximum vacuum. We practice primary abdominal abdominal respiration, preserve the core benefits, and remove the dangerous maximum breath. The goal is to learn to proactively move abdominal muscles, rather than sucking the stomach to the limit of the spinal column。
What the hell is abdominal
The abdominal muscles are in the innermost part of the abdominal muscles, and it is the abdominal abdomen that are covered by abdomen. The abdomen are trained in the power of “to the outside”, and the abdominal muscles are responsible for “tightening the internal organs”. Many people are convoluted every day, and deep abdominal muscles remain dormant, small abdomen or outside drums。
The primary abdominal absculation is complete
Preparation positions: knee-ups, foot-stamping on the bed side, light-stamping of the back to the ground, relaxing of the shoulder and hand position in the abdomen。
1. Slow inhalation through the nose for four seconds: when inhaling, do not top up the stomach, do not open the ribs outside, feel the abdomen softly spread around. Keep your chest as high as possible。
2. Slow breath of the mouth 6-8 seconds: when you breathe, spit it out slowly, imagine the belly button slowly in the direction of the spinal column, rather than squeezing it hard, it is the muscles actively tightening inside. Put your hands in the abdomen and feel the abdomen slowly sinking into the interior。
3. Exhale to the end, hold tight for 3 to 5 seconds, hold your breath and do not stun。
4. Inhale again softly and re-open its abdomen softly, so that it does not break loose at once。
One group takes 8-12 breaths and practices 2-3 teams a day. After proficiency, it can be changed to kneeling and then step to stand practice。
The emphasis is on the difference: it's not all out of breath and sucking in the stomach (the dangerous vacuum limit version), it's a little bit more breathing, it doesn't seek dimness, it's a sense of muscle。
How do you judge what you're doing right or wrong in practice
That's right: relax your neck shoulder, don't hold your breath, don't bend your waist, it's a small belly, not a rib。
Mistakes: shrugs, necks push hard, suffocates to the head; crushes the stomach down on the ribs; exhales completely empty and forcees the belly buttons to the spine. These errors, which can cause long-term injuries to muscular muscles, irritation to the stomach and increase the risk of high blood pressure。
Training schedule
In the first week, it was only a surrogate version, not for long periods of time, to find a sense of muscle. Many people could not find abdominal muscles at first, and practiced for two or three days slowly to feel it。
The next week, after a good time, you can practice on your knees。
The average person is not advised to pursue the exaggerated vacuum abdomen model on the internet, which is a physical display, not a mandatory routine exercise。
Three, who aren't fit to practice this move, must avoid it
Although it is a simplified version, there is still a change in the abdominal pressure, and those below do not practice to avoid physical damage。
1. High blood pressure controls an unstable population, and abdominal pressure fluctuations affect blood pressure
2. Pregnant women, absolutely prohibited
(c) women with severe abdominal dissociation, weak pelvic absity, who are vulnerable to urine leaking within a period of six months after the birth, first perform post-natal repairs and not self-reception
4. Population with a herring gas, a severe retrenchment of the stomach oesophagus, and a low stomach
5. Persons who have not fully recovered from abdominal surgery。
If the exercise is characterized by dizziness, stomach pains and abdominal swelling, stop immediately and do not insist。
Iv. It's not enough just for this breath
Many people have finished the course and practiced it every day, eating the same diet, eating sugar and oil, and still having a big stomach. Again: the value of this action is to strengthen the inner lobe muscles, improve the loose cones and not burn fat. If you want a real flat belly, you have to match the package with your own belly type。
Case 1: fat belly
Core logic: whole body loses fat, no partially thin belly。
1. Diet: manufacture of temperature and heat shortages, small milk tea, desserts, fried oil, reduction of precision staple foods and increase in vegetables and quality proteins. No extreme diet。
2 - 3-4 aerobics per week: leaving, jogging, swimming, cycling for about 30 minutes at a time, reducing whole body fat and reducing internal fat。
3. The abdominal abdominal respiration is practiced to tighten the abdomen, but do not expect the fat to be eliminated by breathing。
Case 2: muscle lax internal cavity, small flesh but small abdomen
1. Maintain abdominal respiratory training, with several groups per day, to develop habits; then, skilledly, a tablet-backed, insect-like, reinforcing the whole core。
2. To sit for a few minutes for each 45 minutes. It'll just make the abdominal muscles less effective。
3. When standing on a daily basis, learn to activate the abdominal muscles slightly, with no tension at all times, to maintain the state of the internal organs and to improve standing postures。
Scenario 3: air constipation, stomach swelling at night
1. Prioritize diets, reduce consumption of gas-prone foods, slow down food consumption, stop talking while eating and reduce the consumption of air。
2. Drink more water to supplement diet fibres and improve defecation。
3. Be able to rub the stomach with a soft clockwise needle, giving priority to abdominal control, supported by abdominal training。
Scenario 4: pre-pelvisal dumping causes small abdomen to accentuate
Focus on hips, lower backs, improved pelvis angles, rectification of backs, and back-to-back training。
Five, four big mists on the internet
One: a single action will always be thin
Rumour: there is no perpetuity. Muscles are used to scrap. Even if you practice abdominal crossbone, if you sit and drink for a long time and get fat, the belly will come back. Training is maintenance, not magic once and for all。
Zone two: madly rolls up and sits, so you can practice the tummy. Ping
Rumours: osteoporosis. If the abdominal muscles are loose, the internal organs go to the top, the abdominal exercise is stronger and the abdominal abdomen remain outside. A lot of people are groined and tend to increase the pelvis's bowels, and the tummy is even more prominent. Both are required for surface abdominal + deep abdominal muscles。
Mistake three: the more the vacuum is practiced every day, the faster the length of time the waist shrinks
It is rumoured that the maximum vacuum is a performance, that ordinary people force it for long periods of time, which increases the abdominal pressure, stimulates the stomach, increases the risk of herbium gas, and does not blindly pursue the length and dimness. We practice primary activation, moderate。
Mistake four: breathing reduces internal fat
Rumour: this move does not consume fat. The reduction of internal fat, relying on overall dietary control and aerobics, and the abdominal muscles are confined to the interior, which cannot be consumed。
Six: in everyday life, a few invisibility habits that destroy your belly
Many people have worked hard to train, but life habits have been undermining training。
First, sit long. While sitting, the abdominal muscles are relaxed, the abdominal muscles are permanently dormant and the internal organs are pressed down. 40 to 50 minutes each and get up for 2 to 3 minutes。
Second, eating too fast, swallowing too much, swallowing a lot of air and gushing up。
Thirdly, long nights and stress. Pressure hormone cortex is high, making it easier to pile up in the abdominal fat, which is low and increases in the stomach。
Fourth, long-term fallbacks. The pelvis was leaning forward and forced to put the abdomen to the top and to look at their tummy。
Fifth, sit down right after dinner. It's easy to excrete, it's bad for abdominal circulation. Just stand or walk for 10 minutes after dinner。
Vii. Comprehensive direction programmes that can be received directly by people
In combination with all the preceding elements, a complete set of physical exercise for the general population can be performed at home without going to the gym。
Daily training component
1. Training in abdominal breathing: recital, two groups each morning and evening, 8-12 breaths each. Don't hold your breath, find a tight feeling inside。
2 - core support three times a week: deadworm, simple tablet support, within 10 minutes each, to strengthen the overall core。
3 - 3 - 4 a week aerobics: go or jog for 30 minutes each, and be done by persons with high fat。
The principle of simple diet
No extreme diet. Every meal guarantees proteins, half of which are vegetables, reducing sweets, milk tea and fried oil. Don't eat too much for dinner, and don't get high at night。
Life habits
Do not sit for long periods of time; eat and chew slowly; try not to stay up late; do not sit down immediately after dinner。
Expected effects: if the muscles are loose, 4-6 weeks long, it is clear that the abdomen are tightened and small abdominal cavities are reduced; if it is a fat type, it is necessary to keep the fat down before the tummy is smaller. Don't expect a big change in three or five days。
Summary of text
Many people have been misled by online propaganda to believe that there is a magic move that can calm their stomach forever. There is no such magic in reality。
However, abdominal respiration training can activate the innermost belt muscles of the abdomen, which have a significant effect on the small belly of “low fat, loose internal organs”. It is important to distinguish between general activation training and high-risk limit vacuums, and to avoid the risks of dizziness, stomach damage, hernia, etc., by not imitating the red version of the net that excavates the air to force ingestion。
The small tummy is divided into four categories: fat accumulation, muscle flaccid, gaseous, and body problems. Respiration only solves the loose part of the muscle. If the tummy is thick, it has to be accompanied by a reduction to be truly flat。
Muscles follow their use and fall, and after training they also need to maintain good living habits, which do not last forever once. It is by changing bad habits, such as long sittings and drinking, training and living habits that the path to having a flat belly is complete。
It is the most efficient way to work out without superstitious monogamous myths, to understand physical principles, and not to turn around。
Topical discussion
What's your little belly? Is it fat and fat, or is it fat
Have you ever practiced abdominal, vacuum abdominal movements on the internet
