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More than something aesthetic, bulge of the abdomen is an important factor in our health because it is belly fat And this is not limited to the extra layer of padding located just under the skin (subcutaneous fat).
It also includes visceral fat, which is found inside the abdomen, around the internal organs and, according to the Mayo Clinic, is related to the following health problems:
- heart disease
- Type 2 diabetes
- High blood pressure
- abnormal cholesterol
- Respiratory problems
That’s why we’re leaving you with the following strength exercises that certified personal trainer and nutrition coach Mike Bohl offered to EatThisNotThat!
1. Push-ups
This classic exercise targets your upper body, but also requires you to contract muscles throughout your entire body. According to the National Academy of Sports Medicine (NASM), to prepare for pushups, You’ll start with your hands just outside of shoulder-width apart and chest level.
Keep your feet hip-width apart. Draw your belly button in and keep a tight core. Then, lower your body to the ground so that it almost touches. With your hands flat, push yourself off the floor until your arms are straight.
2. Pull-ups
Pull-ups also target the upper body, including many muscles in the back and arms. To start, hold on to a pull-up bar. Raise yourself up until your chin is slightly above the bar. Then, with control, lower yourself until both arms are completely straight.
3. Squats
We know well that squats work the large muscles of the legs and buttocks. Put your feet a little further than hip-width apart. Lean your hips back, keeping your chest up, and lower yourself into a squat until your thighs are parallel to the floor. Then push through your heels to return to standing position.
4. Deadlift
There are several ways to deadlift. One of them is a set of dumbbells by placing one in each hand, making sure that the palms of the hands face inward. Keep your core contracted and your spine neutral to establish some tension. Then, rotate your hips back and lower the dumbbells down your legs toward the floor.
5.Lunges
There are many variations of lunges that we can do, from forward lunges to jumping lunges, from back lunges to side lunges.
If you’re doing forward lunges, bring one leg forward and lower into a lunge, lowering the back leg toward the floor. Be sure to maintain solid form and posture throughout this exercise.
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