After marriage, you must never be an "apple man" again

After getting married and becoming fathers, their waistlines begin to grow along with their children. Not as bookish as when in school, nor as gentle and refined as when in love, but just busy dealing with social activities and indulging in the delicious food at home, unknowingly turned into a fat and round "big apple".

Middle-aged men should be the most attractive to some extent. Both family and career are relatively stable, temperament and demeanor begin to accumulate, and one becomes good at expressing one's thoughts with accurate eyes. Apart from the "taste" gained through years of experience, their charm is concentrated in the critical moments of judgment and decision-making. But if the body shape is completely distorted and becomes a big, round apple, then the attractiveness will drop to the lowest point.

Body shape reflects a person's attitude towards life from one perspective. This is useful for both men and women. "Fat apples" obviously lack self-control, so fat easily accumulates and their charm is greatly reduced!

It is not difficult to find out with a little observation that the eyes of the "fat apples" are squeezed into a tiny size, they sweat constantly when the temperature is a little high, they like to relax their whole body, they eat quickly and have a good appetite, they don't like to exercise or do housework, their movements are clumsy and funny. If the situation gets more serious, they become the objects of protection in the family. People worry that they will get heart disease, fatty liver, high blood sugar and blood lipids, or be afraid of heat... The "sense of security" they gain by using their body size is completely offset here, which is really unlovable.

The upper limit of the waist-to-hip ratio for men should be 0.85-0.9. If it exceeds this limit, he is likely to suffer from obesity-related diseases such as coronary heart disease, cerebral arteriosclerosis, etc.

Generally speaking, it takes a relatively long period of time, about half a year to a year, to reduce abdominal fat through exercise. First of all, it is recommended to spend at least 20 minutes warming up every day. At this time, the body mainly consumes stored glycogen and water. Then start mat exercises or equipment exercises for about 30 minutes of targeted exercises. At this time, energy consumption begins to mobilize the stored fat in the body, and the weight loss effect begins to manifest. If you haven't exercised for a long time, each set of abdominal exercises will be very strenuous. In the early stages of weight loss, you will continue to challenge your limits and feel very hard.

From a health perspective, there are no benefits to having an apple-shaped body. Never use the excuse of "happiness" to show off your waistline. If you listen to the advice of your fitness coach, you will know the necessity of losing weight now.

Under the big apple belly covered by fat, the muscle composition has not changed. They consist of the following parts: 1. External oblique muscles. Located in the superficial layer on the outer side and front of the abdomen, it is a flat and wide muscle. When contracted, it can flex the spine or control the rotation of the body. 2. Rectus abdominis. It is a long and flat muscle located on both sides of the midline of the abdomen, running through the upper and lower abdomen. When contracted, it can lift the upper body, the lower limbs, or both the upper body and the lower limbs at the same time. 3. Internal oblique muscles. It is a flat and broad muscle located deep in the external oblique muscle, and contracts in the same way as the external oblique muscle. 4. Transverse abdominal muscle. It is a flat and broad muscle located deep in the internal oblique muscle. Due to the transverse muscle fibers, it cannot move the spine and can only maintain and increase abdominal pressure. 5. Quadratus abdominis. It is a rectangular flat muscle located on both sides of the lumbar vertebrae on the posterior wall of the abdominal cavity. When contracted, it can perform side flexion movements. A belly reduction plan can achieve the goal based on the position and function of the abdominal muscles.

Simple and easy belly reduction exercises

Belly fat is the hardest to tame when it comes to losing weight. If you only fish for three days and then rest for two days, it will be difficult to see results. Fitness coaches suggest that "Apple dads" should start exercising immediately and make a simple and easy belly reduction plan. They should spend an hour every day at home to focus on abdominal exercises and persevere in carrying out the belly reduction plan to the end.

3 actions, take your time

The coach designed a set of belly-reducing exercises that can be done at home based on the muscle structure. The following movements need to be controlled for 3 to 5 seconds, then exhale and slowly relax. Do two sets of 10.

1. Crunches on mat

Lie flat on the mat, bend your knees, open your hands and place them behind your head, open your shoulder joints, lift your body up while inhaling, and do not let your waist, hips, and feet leave the ground.

Reminder: Crunches on the mat are not what everyone calls "sit-ups". The difference between the two movements is that crunches on the mat do not require the entire body to be lifted off the mat. Only the part above the thoracic spine needs to leave the mat, which causes less wear and tear on the lumbar spine. Be careful not to retract your jaw, and try to keep your chin and chest a fist's distance apart to avoid increasing the pressure on your cervical spine.

2. Prone two-end rise

Lie on your stomach and relax completely. Stretch your arms above your head and your legs straight. When you inhale, lift your arms and legs off the ground at the same time. Control yourself slightly and then exhale slowly to relax.

Reminder: This movement cannot be done with explosive force. Instead, you should slowly use the abdominal muscles to drive the arms and legs up. At the same time, you should be careful not to tilt your head back too hard, but lift it up with the upper body.

3. Leg lift exercise

Lie on your back, stretch your arms straight and close to your sides, bend your legs slightly, and when you inhale, lift your legs off the ground and your hips off the mat to contract your abdominal muscles.

Reminder: Do not leave the ground with your upper body and head, and move slowly and rhythmically.