我们对年纪和遗传是无能为力,但如果已经有了肚腩,你仍可以努力与之对抗的。很多人认为诀计是进行针对腹部的运动,如仰卧起坐或卷腹。这类运动能拉伸和绷紧肌肉,却对脂肪无能为力;针对消除脂肪,一般要通过剧烈的有氧运动——尽量每天花30分钟或更长时间。慢慢开始,循序渐进,不必一来就飚至强烈的有氧模式,像快走,跳舞和骑车也都是不错的选择。力量训练,即举重,也可能有助于消除内脏脂肪堆积的大腹便便。肌肉训练会促进新城代谢,这样可以燃烧掉更多的热量。你还可考虑加入核心肌群强化训练,如平板支撑(plank)。
What you eat also makes a difference. To reduce belly fat, avoid foods that contain trans fats, a type of fat found in many prepackaged cookies, crackers and baked goods, as well as some fried fast foods. Not only can trans fats pack on the pounds, but research conducted at Wake Forest University has also shown that they can add fat specifically to your belly and even redistribute fat there from other areas of the body.
吃什么也会有影响。为了减少腹部脂肪,不要吃含反式脂肪的食物,很多包装饼干、糕点、烘焙食品及一些油炸的快餐都含有这一类脂肪,反式脂肪不仅会让你增肥,据维克森林大学的研究显示,它还专门往你的腹部脂肪添砖加瓦,甚至会将身体其他部位的脂肪“挪到”腹部。
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2020-09-15
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