Without a doubt, “obesity” is both a matter of aesthetics and a matter of health; among many obese people, “belly fat” is the most “ugly”. It will increase the risk of various problems including hypertension; there is a set of data that deserves everyone to think about: as long as the waist circumference increases by 11 cm, the risk of liver cancer and other 10 cancers will increase by 13%, and the risk of colorectal cancer will increase by 22%. Therefore, if your waist circumference is very wide, and you have a lot of fat on the sides of your waist, please tighten “weight loss”; maintaining a healthy waist circumference, your body will be healthier than others.

How to use waist circumference to determine if you are obese? How close are you to disease?

“Waist circumference” is the most effective index to define “belly fat”; according to the standard of today, when adult male waist circumference is greater than or equal to 90 cm, and female waist circumference is greater than or equal to 85 cm, they are already in the “awkward situation” of “belly fat”.

Lose “belly fat”, please do more exercises:

Before talking about specific “lose weight” exercises, please make sure one thing: from a scientific point of view, there is no meaningful “local fat reduction”. Simply relying on “sit-ups” like “only exercise the abdomen” can’t achieve the purpose of losing weight. Therefore, losing weight also requires “overall fat reduction”.

• “Mountain climbing exercise”:

This exercise looks similar to “mountain climbing” action, please support the floor with your hands during the exercise, and alternately extend your legs forward, during this action, please maintain “natural waist level”, try to tighten your stomach, and keep a rhythmic breathing during the exercise.

After completing this exercise, immediately perform the next exercise.

• “Alternating plank”:

This training action is the same as the plank, and the exercise process must ensure “waist level”, the line of sight is downward, your neck should be relaxed, the palms should be on the same line as the shoulders, and the arms should extend alternately to support your body, try to avoid shaking left and right, and perform this action in order.

“Puncher”:

• Similar to “knee top”, cross your hands and lift your head above your head, extend your opposite legs backward and curl your body until your palms hit your knees, one action completed.

“Leg lift”:

• All-body action, how can we miss “abdominal muscle exercise”?

This action needs you to “complete it on a yoga mat”, keep your arms and waist tight to the ground, use the power of your lower abdomen to lift your hips and raise your legs; next, lift your legs to their highest point for a slight pause, and slowly return to the starting position; during this process, breathe out when raising your legs, and breathe in when lowering your legs.

These groups of exercises need to be done step by step, each group of exercises for 40 seconds, with a rest of 20 seconds, loop 3 times.

Compared to more traditional exercises, this “interval training method” is more helpful in improving explosive power and has a stronger fat-reducing effect. It only takes about 20 minutes a day to train, which is suitable for everyone to do at home.

Of course, in addition to exercise, everyone should also pay attention to diet, reduce energy intake, avoid large fish and meat and large amounts of high-calorie foods, less meals and more meals, and control the total daily calorie intake.

The smaller the waist circumference, the longer the life; to rely on reliable weight loss and weight loss, please follow the “weight loss method” scientifically; it starts with weight loss and ends with health. We hope that everyone will not be troubled by obesity.

Note: Wang Silu original content, hoping to help you; pictures are from the internet, if there is any infringement, please contact to delete.