Why does my waist look thick? I think this is a worry that many fitness friends have had. Both boys and girls want their waists to be thinner, so that whether they are wearing clothes or showing their figure, they will be more beautiful. But the reality is that many people's waists are "the same thick up and down". Therefore, in order to make their waists thinner, many people either start to lose fat or practice their backs. Although these two methods will improve your posture, will not fundamentally make your waist thinner . For example, some boys think that as long as the back is large, they will appear thin waist. This idea is not wrong, but if you can focus on how to thin the waist, you will get a more perfect body. Next, let Nick share with you a good way to thin your waist, many big guys are using it!
第一点, for most people, thick waist may be because your body fat is too high, then for this kind of people, Down-to-earth fat loss is the most effective way to thin waist in the short term . Because you don't know how thin your waist is, only after you lose weight, your waist will slowly show up. Then you decide whether you want to continue to thin your waist.
The second point is a point that everyone often overlooks——pelvic forward tilt . Many people have more or less anterior pelvic leaning due to the living habit of sitting for a long time and less moving. However, people with anterior pelvic tilt usually have too tight erector spinae and hip flexors, and compare the hip muscles and abdominal muscles. weak. This will lead to when you have a lot of things in your stomach after a meal, you will "push" your transverse abdominis muscles, make it overstretch, and make your waist look thick. As shown in the picture:
It should be noted that Many girls who exercise regularly in order to make their buttocks look more uplifted. Forcibly turning yourself into a forward pelvis, this approach will also make your waist thicker . If your friends have a thick waist because of this situation, you need to find a coach around you to evaluate your posture and correct your pelvic forward tilt. As long as you return to the normal posture, your waist must be It will be a lot thinner .
The third point is also the most important point Nick will share with you today: Lack of transverse abdominal muscle training . I believe that those who have a certain understanding of fitness know that there are 3 layers of abdominal muscles, from the outside to the inside are the rectus abdominis, oblique abdominis, and transverse abdominis.
As shown in the figure, the rectus abdominis is longitudinal, the internal and external obliques are oblique muscles, and the transversus abdominis is a transverse muscle located in the deep layer of the abdomen. Wrap your waist like a natural belt to help tighten the waist. Many people only exercise the rectus abdominis and oblique abdominis, and neglect the exercise of the transverse abdominis. However, really helps your waist become thinner is the transverse abdominis . The function of the transversus abdominis is to form the wall of the abdominal cavity to protect the abdominal organs and play a vital role in the thin waist and abdomen. Regular exercise of the transversus abdominis will not only give you a flat and firm lower abdomen and a smaller waist circumference, but also increase your control over the abdominal muscles. Therefore, if fitness enthusiasts want to lose weight, they must strengthen their transverse abdominal muscles. The transversus abdominis muscle is invisible, and it is difficult to stimulate the deep transversus abdominis in general training, so we can only find suitable exercise methods according to its characteristics and contraction methods. So how to train the transverse abdominis in daily life? Here Nick will share with you one of the easiest and most convenient method- Abdominal Vacuum .
First of allSome necessary prerequisites: vacuum abdomen can only be practiced when you are fasting, so the best practice time is that you start to feel hungry first. Practicing vacuum abdomen can temporarily drive away hunger for about 20 to 30 minutes. Practitioners always find that the longer they stay hungry, the faster their waistline improves, because when you feel hungry it is a signal that your body starts to burn fat from the largest fat storage area. Then you extend your fasting time and eat less food while eating, and the size of your stomach will shrink.
Secondly, the steps of practicing vacuum abdomen are the same as those of other body parts: first you have to exhale, exhale the air forcefully from your lungs, and then forcefully squeeze out the air in your abdomen, and then exhaust. Inhale as much as possible, makes a concave surface under your ribs. It's like holding your breath when there is no air in your lungs, then try to slowly increase the time of holding your breath, and try to keep it for 15 seconds, imagine every time you draw air , the stomach wall squeezes a little to get close to yourself Spine . Then gradually strengthen until you can do 10 times of vacuum abdomen each time you practice. As long as you continue to practice, this action will help you increase your control over the entire abdominal muscles, and your waist circumference will also shrink. As shown in the figure below:
If you think this action is too difficult to complete well, then we might as well try to step back Action: Lie on your back with a vacuum belly. The method is the same as above, except that it is completed from standing upright to lying down, with the help of the abdomen's own gravity, as shown in the following figure:
When we can complete the supine vacuum abdomen well, we might as well try another advanced action: Possession vacuum abdomen. Place your hands and knees on the ground and make a leaning posture. Your shoulders, elbows, and wrists are on the same vertical line, your knees are directly below your hips, and your neck remains neutral. Next, the method of operation is similar to the supine version, keeping your belly button as close to the spine as possible. The form of bending over is more difficult than lying on the back. , Because your transverse abdominis must fight against gravity at this time , so this action is suitable for those who already have a certain foundation of transverse abdominis training. As shown in the figure below:
As long as you insist on using this abdominal vacuum contraction exercise to exercise the transverse abdominis, you will slowly find that you will have a very good effect on the transverse abdominis For the control, is equivalent to having an invisible belt tied to your waist , so your waist will become very thin. However, there is another point that needs special attention. Whether we usually stand or sit, including work , we must always pay attention to our core and tighten , which will help activate the transverse abdominal muscles. .
The above is the method of thin waist that Nick shared with you today. After we have controlled the body fat and improved the posture of the pelvis forward, those who want to further thin the waist must learn to use "vacuum belly" Come to strengthen your own transverse abdominal muscle training. When you hold on for a certain period of time, you will find that having a "small waist" is no longer an unattainable dream! Friends who have questions or suggestions are welcome to leave a message below. Nick must know everything and say nothing!
