Doing abdominal muscles and still can’t get rid of your fish belly? Expert: The training method is wrong

[Text, picture/Selected from "The doctor said "Please exercise!" when he said "Please exercise!", authors Nakano, James Shuichi, Tabata Shigo]

"Take a fish belly" for abdominal muscle exercises still can't be eliminated!

"The belly is a little big", "care about the relaxed and slump around the abdomen", as I grow older, I believe many people will feel this way.

It is just that the belly is running out, or maybe the doctor will not ask you to "move" it, but someone may also make up for it, "to do long-term exercises to make your abdomen firm." However, many people don’t know what to do to make their stomachs fade.

For example, when it comes to exercises that tighten the abdomen, most people may think of "abdominal muscle exercise". In fact, the training method of abdominal muscle exercise is completely unsuitable for tightening the abdomen.

Because men's belly will run out, most of them are related to internal fat storage, so it is not "the muscles in the abdomen are reduced", but because of "internal fat storage", the belly will run out. So in order to burn internal fat, aerobic exercise must be performed.

If you want to effectively burn fat by aerobic exercise, the key is "muscle mass". People with low muscle mass will still lose less fat even if they do aerobic exercise, and their efficiency is not good. If you want to make internal fat easy to burn, you must first increase the muscle mass of the whole body.

You may be surprised: "Can't abdominal muscle exercise also increase muscle mass?" In fact, relying on abdominal muscle exercise alone is difficult to increase muscle mass and thereby improve the basic elimination rate.

Why can't abdominal muscle exercise increase muscle mass?

The muscles in the abdominal muscle group and the hands and feet are different in structure, and the shape of the abdominal muscle group is like a layer of membrane covering the abdomen. At first glance, the bottom is very large, but because it is a film-aggregated shape, the total weight is not heavy, so no matter how hard you work to exercise your abdominal muscles, you still cannot increase the muscle mass and thereby improve the basic yield.

Compared to this, the muscles of the double feet, back and chest are called major muscle groups. As long as they are suitable for training, they will climb upward with "kilograms as a single". If one kilogram of muscle mass can be increased, the basic yield rate will increase by about 50 kcal. Therefore, if you want to strengthen your abdomen and strengthen your abdominal muscles, it will be more effective to strengthen your abdomen, especially the "muscles in the lower body", which will be more effective.

People who are not doing exercises usually have a peak muscle mass around the age of 20, and will gradually decrease by about 1% each year in the future. Especially the amount of muscle mass in the lower body is significantly reduced.

People who are not good at exercising still have a way to increase their "muscle mass"?

The stomach will run out, and "the heat consumed exceeds the heat consumed" is also one of the main reasons. After the age of age, due to the reduction of muscle strength and lack of exercise, regardless of whether the heat consumed continues to decrease, if the dietary habits are maintained as before, taking men as an example, the main reason is that the internal fat will increase and the stomach will run out.

Although this is said, strict diet control is also quite burdened on the body. With this, it is impossible to slightly change your daily habits and increase the amount of muscle in the lower body that has been decreasing, which is more beneficial to your health.

The simplest and most effective way to start from daily life is to "climb the stairs". For example, if you don’t have escalators in the station, avoid taking the elevator when walking in the company, and go directly to the bridge without waiting for the green light. This method of actively selecting the escalators to increase the muscle mass in the lower body. If you can use the stairs frequently in your daily life for three months, the muscles in your lower body will be strengthened, making your body more and more likely to burn fat.

The first step is to increase muscle mass and increase the basic yield rate. When the internal fat is reduced and the stomach is reduced, then you will then take care of your abdominal muscles, especially the abdominal muscles covering the abdomen, and the oblique abdominal muscles that help the abdominal muscles. In this way, I believe that you can have the firm abdomen you ideally.