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Many people practice with the main goal of having a slim and flat waist, the layers of belly fat will disappear while the chest is still enlarged and firm. In fact, there is currently no scientific evidence that any specific exercise only focuses on fat loss in certain areas of your body. According to Rush University Medical Center, the best way to lose belly fat is to have a proper nutrition and combination of complementary exercises to reduce fat throughout the body.
1. Types of belly fat on the body
For many people, the abdomen is the place where a lot of excess fat is concentrated, they often accumulate in 2 areas: under the skin (subcutaneous belly fat) and under the abdominal muscles (visceral fat). Subcutaneous fat may only affect appearance, but visceral fat surrounding the abdominal organs has many potential health risks.
If you want to reduce belly fat methodically and effectively, you will first need to measure the percentage of belly fat and then plan an appropriate exercise. Losing belly fat through exercise is not easy, requires a lot of perseverance. One of the obstacles is that it is very difficult for you to focus on fat loss in a certain area. Reducing belly fat will only be highly effective if a combination of a healthy diet and properly distributed whole-body exercises is done.
MORE: Effective belly fat loss diet
Mỡ bụng là một trong những vị trí khó giảm nhất
2. Do push-ups reduce belly fat?
When done correctly, push-ups work the muscles in the shoulders, chest, and arms (specifically the pectoralis, deltoids, and triceps). To a lesser extent, other muscles of the chest and abdomen are also used during the push-up, including the Erector spinae, Rotator cuff, and Serratus anterior muscles. ) and rectus abdominis (Rectus abdominis).
Because push-ups mainly focus on the muscles of the upper body, they have relatively little direct impact on the abdominal area. Push-ups help reduce belly fat if and only if the calories burned during exercise are enough to convert fat loss and increase abdominal muscle.
To do this, we need to do them with intensity and speed, they will have the same effect as aerobic exercises to help burn and expend energy, thereby pushing up to increase abdominal muscles and support. reduce belly fat.
While push-ups help build muscle in your upper body, adding strengthening exercises like biceps (curls), lower body exercises (lunges and squats) will help build core muscle groups and increase muscle mass. metabolism, burn energy. In addition, you can do aerobics daily from 60-90 minutes, brisk walking, running, swimming or cycling ....combined with a healthy diet will burn calories and reduce body fat significant - including belly fat.
MORE: 30 best ways to help flat stomach
3. Suggest exercises to support push-ups to reduce belly fat
Sit up is a very effective adjunct movement in reducing belly fat. You can do it in combination with push-ups to perform a series of exercises to reduce body fat.Basic sit-ups tutorial
Lay down on the floor. Feet shoulder width apart, knees bent, and feet fixed on the floor. Both hands clasped loosely behind the head. Squeeze your abs, stabilize your glutes and feet, and bend over to lift your torso off the floor. Continue lifting your body until your belly almost touches your knees. Pause for a moment and then return to the original position on the floor. Note: When performing this exercise, you need to avoid tugging on your head to pull your body up. During the movement should maintain a distance between the chin and chest. Also, avoid using momentum to push your chest off the floor. The telltale sign of momentum is when you see your feet lift off the floor.
While the sit-ups are a specialized exercise to strengthen the abdominal muscles, there are also other complementary exercises that work the abs and other muscles in the body.
Một trong những động tác tác động nhiều đến vùng mỡ bụng là gập bụng
3.1. Abdominal Crunch
This is a basic abs exercise and easier than the traditional sit-ups. To perform the Abdominal Crunch, you should:
Lie on your back, feet on the floor and knees bent. Relax your hands behind your head. Slowly arch your shoulders and lift your head off the floor at a 30-degree angle. Hold for a second then lower. Start with 2 sets (8 reps/set) and gradually work up to 12 reps/set. MORE: Can weight training reduce belly fat?
3.2. Abdominal Planck
Abdominal Plank is a static exercise that requires you to use force to contract the abdominal muscles. To perform this exercise, you should:
Lie on the floor in a prone position (tummy tuck). Lift your body into a plank position by placing your weight on your elbows and toes. Your body should straighten completely in a straight line from your heels to the top of your head.
3.3. V-Sit
V-sit is an abdominal exercise that works many abdominal muscles combined with the challenge of body balance. To perform the V-sit, do:
Sit with your back straight on the floor, legs stretched out in front of you. Squeeze your abs, lifting your legs off the floor so your body gradually forms a V. When you feel balanced, bring your arms up and stretch them out in front of you so they're over your knees. Hold the position for a few seconds, then release and repeat.
V-Sit là động tác tác động đến nhiều cơ vùng bụng
3.4. Pelvic Tilts
Pelvic Tilts is a good exercise for those who have difficulty doing Planks or Sit-ups. This is also an exercise that helps to slim down the second round and cure hamstrings quite effectively. To do Pelvic Tilts, you should:
Lie on your back, feet on the floor and knees bent. Place your hands on the floor close to your body or on your stomach. Next, raise your hips so that your upper back is pressed to the floor and your buttocks are up off the floor. Hold the position for a few seconds, then release and repeat. So to the question of whether push-ups reduce belly fat, the answer is Yes, provided that it is combined with a healthy diet, controlled calorie intake and combined with some complementary exercises. support (as above) to strengthen abdominal muscles, reduce fat, burn belly fat methodically and effectively.
If your belly fat is thick, it will take a lot of patience until you can see the obvious effect of the exercise. But in general, anti-inflammatory in particular and other training exercises in general are beneficial for your body and are well worth the time and effort. Sooner or later you will achieve the body you want if you work hard.
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References: Livestrong, Verywellfit
