Look at the beautiful waistbones in middle age, interesting fat belly is fun to bounce

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In middle age, fat tends to prefer 'waist'. Four limbs are not fat, but the belly is particularly round

In fact, this is just a waistline obesity, more than a uniform fat obesity

This issueexercise guidanceto see how to eliminate the 'belly' that can bounce water

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The larger the waist, the shorter the life, this is not without basis. 'Belly' often hides a lot of fat, some are subcutaneous fat, some are'Internal fat'

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Internal fat is not the fat in the internal organs, but not the 'fat' we previously understood, but:

Surrounding, around, and hidden in, as well as

Vessels, intestines, a kind of fat. Such as stomach fat, liver fat, pancreatic fatImage source @shutterstock'Internal fat' was originally attached to organs to play a 'protective and supportive' function, but in the evolutionary process it became 'bad fat' that monopolizes the bellyOn the left is a normal-sized large intestine, on the right is a fat-wrapped large intestineImage source @shutterstock

Internal fat is mainly located in the internal cavity of the abdomen, it's difficult to touch like subcutaneous fat

Called 'hidden fat'

Often ignored

02 Internal fat is over what will happen?

➀ Reduce lifespanUS data analysis of more than 600,000 people found that when the waistline increases by 5cm, the expected lifespan of 40-year-olds decreases by 5 years➁ Increased 'cancer' risk

The World Cancer Research Fund report said that when the waistline increases by 2.5cm, the risk of cancer increases by 8 times

Men and women with waistline obesity, the risk of 'kidney cancer' respectively increased by 110% and 91%, the risk of 'thyroid cancer' increased by 127% and 62%

➂ Affect fertility

Professor Shen Changli from South China University of Technology reminded: When internal fat is over, it will affect sperm quality, for baby health, parents should lose weight during pregnancy

➃ Cause diabetes

Obese people with a large belly have a 6.6 times higher risk of diabetes than those with uniform obesity

➄ Increase cardiovascular disease risk

High internal fat accelerates the formation of atherosclerosis, related cardiovascular diseases also gradually approach

➅ Fatty liver

Excessive internal fat easily leads to fatty liver, and even develops into liver cirrhosis and liver cancer

03 How to test your 'internal fat'

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To know if your internal fat is over, there are several methods:

❶ Most accurate is to 'do CT or MRI'

But this is expensive and troublesome

❷ There is a simple and affordable method, which is 'measure your waist circumference and hip circumference, calculate the waist-hip ratio'

@moving team diagram

In short, if you are thin everywhere except your belly, don't think it's just from pregnancy, it's likely internal fatImage source @shutterstock04 How to reduce internal fat?

It's currently impossible to have a 'fat-killer' drug to reduce internal fat, there are only two effective ways:Reduce calorie intake + increase exercise consumption

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Don't eat sugary foods and sugary drinks

Eat more protein, such as shrimp, nuts, beans, dairy products

Eat more high-fiber foods, such as vegetables, fruits, beans, oats

Exercise

Only exercise for the abdomen, the heat consumed is far from enough

You cannot use exercise to achieve 'localized fat reduction', it's just the fat in the body that shrinks

It's recommended that people first make the whole body heat burn freely, then do some exercises specifically for the abdomen

• I. Systemic exercise
• ➀ Aerobic exercise: brisk walking, running, swimming
• Four times a week, 30 minutes

High-intensity aerobic exercise can effectively reduce subcutaneous fat and internal fat

Such as brisk walking, running, swimming➁ HIIT (high-intensity interval training)

Three times a week, three times a day HIIT

Which can mobilize 70%-80% of muscles throughout the body, burn fat

HIIT contains a lot of high-intensity exercises:

Frankfurt jumpingImage source @network, if infringed, delete

Stand up, broaden the chest, and tighten the abdomen.

Open the legs and jumpMove your arms naturally

Keep breathing evenly

Burpee

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• Burpee is considered the most effective exercise for burning fat, which can mobilize more than 70% of muscles throughout the body, called 'fat killer'
• The standard burpee has five parts:
• Squat → back leg extension → push-ups → ab contraction → vertical jumping clap

At the beginning, you can do 10, and gradually increase it

II. Exercises specifically for the abdomen

➀ Curl-up

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Lie flat, bend your knees at a 90-degree angle, and put your feet flat on the ground

Cross your hands on your chest or place your ears on your sides

Shoulder broaden, abdomen tightened, lower the jaw slightly

Lift your body slightly to a 45-degree position, while exhaling slowly

Stay at a 45-degree position for 2 seconds, then inhale and lie back to the position where the shoulders touch the ground

• ➁ Pedal lying back
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• Lie on your back with your back flat on the ground
• Hold your hands behind your head, arms extended
• Lift your legs and slowly pedal like a bicycle

Use your elbows to touch your knees, maintain the position for 2 seconds, then return to the starting position

④ Plank

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• Shoulders and elbows are perpendicular to the ground
• The torso is straight, head, shoulders, pelvis and ankles are at the same plane

Abdominal muscles are tense, pelvic floor muscles are tense, the spine extends

Look at the ground, breathe evenly, don't hold your breath

• April is coming
• Get rid of the 'big belly' and healthy physique
• Enjoy summer with a good figure
• Share with family and friends to get rid of the 'big belly'