Photo Credit: fitwirr.com
Abdominal fat is a problem for many overweight people, even those with the right weight who want to have a flat, attractive stomach. But they face many obstacles. In this article, we will talk about the most effective way to get rid of the rumen, but before starting the steps let us know more about abdominal fat.
There are two types of fat you see and the type you do not see! The type we see: It is located under the skin in several areas (buttocks, thighs, and abdomen)
The type we do not see:
There are around the vital organs (heart, lung and digestive system, liver) and is located in the abdomen and pelvis and is called "visceral fat "These fats work to protect these vital organs.
Most people are aware of the first type we see, but they do not know that there is another hidden type that could be dangerous if accumulated. Increased visceral fat increases the risk of high blood pressure, diabetes, heart disease and some cancers breast and colon cancer).
Read Also: Tips to Get Rid of Stomach Acidity During Pregnancy
Read Also: Tips to Get Rid of Stomach Acidity During Pregnancy
How Does the Accumulation of Abdominal Fat Increase?
When a person weighs heavily, the body has no other place to store fat and begins storing it around vital organs in the form of visceral fat.
For Those Who Are Not Overweight, Do Not They Have Viscous Fats?
Sports ... If a person maintains an ideal weight by improving only the diet and not exercising, he is liable to increase unhealthy visceral fat, and the genetic factor also plays a large part in increasing the risk of visceral fat storage.
To know this, you should measure your waistline correctly by following these steps:
Use the measuring tape, start at the top of the pelvis and roll the tape through the navel.
The tape must be parallel to the floor.
The tape should not be too tight.
Do not hold your breath during measurement.
If your waist circumference (more than 102 for men and 88 for women) you are more
Steps to Getting Rid of the Rumen
1. Choose the Correct Body Posture:
The correct standing position is as follows:
Align the ear with the shoulders,
Shoulders with tub,
Pelvis with knee,
Knee with heels.
Make your shoulders open (just like the shirt on the clothes rack).
Tighten the abdominal muscles (pull the navel back).
Make your weight distributed on your feet.
By taking this position you get a harmonious belly and improve your energy level.
2. Exercise for the Whole Body:
Many people believe that the best way to strengthen the abdominal muscles is to stretch and do abdominal exercises,
But the fact that they only strengthen the six muscle (first layer in the muscles of the abdomen) and do not exercise the rest of the muscles deep,
But you should exercise abdominal muscles with the back, buttocks, and legs to get an excellent result and here are some effective exercises to strengthen the abdominal muscles:
Push-ups :
You can use the hand with the knee at first. If you have difficulty performing the exercise, the hands (or elbow) should be parallel to the shoulders, make the back straight and tighten the abdominal and posterior muscles, and keep this position for 10 seconds with deep breathing.
Leg Lowers Exercise:
Lie down, put your hands on your body, lift your feet off the ground, with the knee joint 90 degrees and the 90-degree thigh joint. Slowly lower your leg to the ground, keeping the knee position 90 degrees and then lift it again.
Roll up:
Lie down on your back and legs stretched straight, start stretching your arms behind your head as far as possible, then take your inspiration and move your arms towards the ceiling and then stand up with your body (keep your arms and legs stretched and do not dissuade them) and in the middle of the distance exhale and then complete until you touch your toes, To start the movement, exit the exhalation in the middle of the distance and return to the original position.
Straight Leg Raising:
Place your hands under the buttocks (this is the starting position) Take an inspiration and lift both legs to make an angle with the rest of the body, exhale and slowly lower your legs until you reach a height of 10 cm from the ground.
Repeat the exercise 10 times.
Hip Lift Exercise:
Lie on the ground, slowly put your hands behind you and put your feet on the floor so that the knee joint is 90 degrees, take an inspiration and then tighten your abdominal muscles (pull the navel inside).
Bring out the inspiration while lifting the pelvis from the ground a few centimeters. Take another inspiration and slide down slowly. Exercise 10 times.
Reverse Crunches:
Start lying on the ground and your arms in the alignment of your body and feet on the ground so that the knee is 90 degrees, grasp the muscles of your abdomen and lift your legs and near your chest while exhaling, and when the inhalation slowly lower your feet to touch the ground.
In addition to these exercises, be sure to do aerobic exercises such as jogging, swimming, cycling, tennis, which is one of the best sports to lose weight and get rid of the rumen.
Read Also: How to Burn Fat with 10 Effective Exercises
Read Also: How to Burn Fat with 10 Effective Exercises
3. The Appropriate Diet to Get Rid of the Rumen Breakfast:
The most important meal of the day and never skip breakfast If you are trying to lose weight and get rid of the rumen, studies have shown that eating breakfast within an hour of waking maintains steady rates of insulin and reduces the rate of cholesterol.
Be sure to eat foods that contain whole grains. For example, replace white rice with brown rice and eat baked goods containing whole grains, popcorn (whole grains) and fiber (found in vegetables and fruits).
Keep plenty of water during the day to improve metabolism and get rid of toxins.
Be sure to eat enough vitamin C, which prevents the increase in cortisol, which occurs when the body is under great pressure, and is also necessary for the formation of carnitine, which burns fat to get energy, so eat the orange, sour, lemon, pepper Green and Kiwi.
Drinks to Burn Abdominal Fat:
Green tea is one of the most effective drinks in burning fat, especially abdominal fat.
Cranberry juice and dairy products help to burn fat to contain large amounts of calcium.
Beware of drinking soft drinks that contain large amounts of sugars and replace them with water flavored with lemon.
Keep away from fast foods that contain very high calories and a large amount of fat.
Studies have shown that unsaturated fat, which is produced by incomplete hydrogenation, works to redistribute the fat of the body towards the abdomen. This type of fat is found in cakes, pastries, sweets, ghee, and fried foods.
Replace pre-fat with good fats found in nuts, soybeans and other cereals and chocolates.
4. No Need to Use Sports Devices:
You do not need the latest sports equipment to get rid of the rumen and get a flat stomach, just do the exercises mentioned in any place (home, garden) and commit to a healthy diet.
5. Get Enough Sleep
Photo Credit: youngandraw.com
Getting enough sleep in the evening (7 to 8 hours) is necessary to get rid of the rumen. Sleeping for fewer hours is associated with the production of ghrelin, which causes an increased appetite for food. You end up eating more food and also changes in the resulting cortisol rate Lack of sleep increases the body's sensitivity to insulin and accumulation of abdominal fat.
Getting enough sleep in the evening (7 to 8 hours) is necessary to get rid of the rumen. Sleeping for fewer hours is associated with the production of ghrelin, which causes an increased appetite for food. You end up eating more food and also changes in the resulting cortisol rate Lack of sleep increases the body's sensitivity to insulin and accumulation of abdominal fat.
6. Take Things in a Realistic Way to Set Realistic Goals
There is no so-called quick solution; even the best quick solutions end up being temporary solutions, so you must develop a plan based on slow and steady progress, the reward comes after patience and perseverance.
Keep in mind the possibility of genetic factors that lead to increased fat storage in the abdomen. Even some slim people have abdominal fat.
This does not mean that you cannot improve your appearance, but you must have realistic expectations so that everyone cannot have an ideal body.
Studies have shown a relationship between abdominal fat, heart disease, atherosclerosis, heart failure, and abdominal fat accumulation, along with diseases such as high blood pressure, diabetes, osteoporosis, colon cancer and many health problems.
0 comments