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Most of us have to deal with them. The extra bit of flabby skin at the side of your abdomen troubles even the best of us. Here our VideoJug tips for getting rid of your love handles.
大多數人都得去除贅肉。腹部身體側部的多余皮膚松垂讓我們很煩惱。VideoJug 為你提供一些處理掉贅肉的小貼士。
Step 1: Diet 節食
Love Handles are a build up of fatty deposits at the side of your hips so the first thing you need to think about if you are serious about doing something about them is your diet. Exercise plays a part but if you continue to eat badly then this is going to cancel it out. Try and eat more foods which keep you fuller for longer such as proteins and fibre, which can be found in things like chicken, brown breads and cereals. This will stop you from the temptation of snacking and hopefully cut down on your sugary food intake. Plan your meals when you do a weekly shop and this will stop you over or under buying food and stop you having to get takeaways when there is no food in the house. It may even save you money too, so you will have more to spend on going out and showing off your new figure.
Step 2: Targeted exercises 有目的地運動
Twist Crunches - Lay on your back with your arms behind your head. Bend up your knee to the opposite elbow and hold for 5 seconds. Relax and repeat with the other leg. Do 10 repetitions of each to start off with.
Standing Twist Crunches - Stand with your feet flat on the floor and your arms out to the side of your body. Bend your elbows and fist your hands out in front of you. Twist in this position to one side. Return to the middle and then twist to the other side. Repeat 10 times.
Sit Up's - These are a great way to tone the muscles in your stomach to compliment the weight loss on your hips. Please see VideoJug's "How to do sit-ups" for the perfect technique.
Step 3: Aerobic exercises 有氧健身運動
Exercises such as running, cycling, swimming or even dancing are great ways of toning up your whole body and giving you more energy and stamina to train. Aerobic exercise helps with your overall fat burning regime. You can also introduce some simple resistance training such as weight lifting to help tone your newly developed muscles.
Step 4: Tips 小貼士
Try training with a friend as you will motivate each other if one of you is having a down day. A specially made music selection of upbeat tunes will also give you that feel-good feeling when you are working out.
