A new “magic” recipe promises to banish belly fat in 15 days. Take this viral challenge and find out what is true and what is hoax.
Social networks always bring new challenges and Practice viral that spread as a magical solution for a flat stomach or be more defined muscles, This is the case with Asian exercises to lose weight in the abdomen, which are promoted as effective in a short period of time.
Some influencers and trainers from the countries of Asia emphasize the perceived efficacy of pelvic retroversion and anteversion exercises”burn fat” of stomach, This will lead to a flat stomach and toned In less than a month, according to defenders of the method.
Perhaps the most famous originator of Asian exercises to lose weight in the abdomen is take the place, which disseminates its methods through the TikTok social network. Let’s look, then, at what the technology is and what real effects it can have.
How are Asian exercises to lose weight in the abdomen?
Thanh Le’s exercise proposal involves fixing the soles of the feet on the floor and performing pelvic anteversion and retroversion. This means rocking the hips forward and backward, repetitively, without lifting the lower extremities off the ground.
When the hips move forward, the position is complemented by a slight jerk of the upper abdomen, to the opposite side of the pelvis. In this way, the rectus abdominis muscle is activated and works to maintain the position and generate stable balance.
But the truth is that stability is transient, as the trainers who spread this method assure, should be repeated for 30 minutes a day for 15 days. This kind of intensity makes speed walking a form of aerobic exercise.
What does aerobic training mean for the body? that the demands are not uniform and that a range of additional circumstances must be considered in order to avoid injury and not entail a loss of muscle mass or energy expenditure that is counterproductive.
Not to mention, taking a priority rest day isn’t being factored into any fitness routine. Regular suspension routines (1 or 2 times a week) contribute to tissue recovery and better final toning.
When there is no break, there is a risk of injury, not reaching objectives or experiencing a rebound effect at the end of sessions. The situation can turn into an expected result in a month, which is lost in the following weeks.
Losing belly fat is a common process, as consistent exercise not only reduces this adipose tissue, but the entire body as well.
burn fat or oxidize it
The concept of “burning fat” is wrong. Asian exercises to lose weight in the abdomen promise that the adipose tissue located in the abdomen will be reduced by anterior and posterior retraction of the pelvis. it’s possible?
Firstly, the reduction in fatty deposits can almost never be localized. In other words, doing more exercise in a specific area of the body will lead to toning of the muscles involved, but not loss of fat that is only there. Most likely, physical conditioning affects all lipid stores.
It is true that the human body has a tendency to store excess fat in the abdomen and pelvis. But these signs of excess weight are also manifested in the thighs, arms and even a double chin. Performing regular aerobic effort will gradually reduce all of these sites, almost simultaneously.
Second, “burn fat” is an expression that doesn’t represent reality. The purpose of exercise is to stimulate the oxidation of lipids.
Oxidizing lipids means using them to obtain energy, as well explained in the journal Biomolecules. This means that as the body needs energy sources, it turns to adipose tissue to sustain the activity we are doing. To do this, it mobilizes fat from its stores and metabolizes it so that it produces molecules that muscles can take advantage of to continue their contractions.
Finally, Asian exercises for weight loss in the abdomen do not localize fat loss, but, in any case, stimulate the reduction of adipose tissue throughout the body, since they are aerobic due to the number of repetitions. That’s cool, but let’s discuss the risks.
Risks and Precautions of Asian Exercises to Lose Belly Weight
Pelvic anversion and retroversion are ways to activate the rectus abdominis muscles proposed by Asian exercises to slim the abdomen. This is the famous structure you want to highlight in order to build a six pack in the abs.
As we already guessed, by repeating the motion in a continuous manner for 30 minutes, what we are doing is an aerobic activity, not a static one. This implies a different consumption of energy and a greater potential for injuries if we compare it with typical barbells.
The plank is a static anaerobic exercise that, when done correctly, activates the same muscles and requires fewer repetitions and less time to achieve belly toning. In fact, it is one of the most recommended poses if the objective of strengthening the central area of the body, called the core, is pursued.
So, is there an option to be chosen? the answer is yes. The difference is that the plank allows for more safety and less execution time, which will leave free minutes to focus on other areas of the body with the routine, getting a full-body or full-body workout.
In addition, the likelihood of spinal cord injury is higher with repetitive anterior subluxations. By analyzing the spine-pelvis axis, the authors of an article published in the journal Effort concluded that forward or backward hip position maximizes the risk of pathological changes in stability. This can translate into frequent low back pain.
wider routine is better
One of the major problems with viral challenges on social networks to tone a part of the body or “burn fat” in a local way is that they are performed by many people without prior training. This is usually because immediate results are sought with a minimum of effort.
Asian exercises to lose belly fat do not replace or come close to the benefits of consistent physical conditioning. Scientific research shows that the more consistent the global exercise is over time, the more efficient the body is at oxidizing fat.
A global exercise would be one that considers anaerobic and aerobic periods, along with rest days that contribute to tissue regeneration. All this with persistence over time; That is, for months and years.
There is no magic solution to tone muscles in 15 days. With specific movements of less than a month it will be very rarely possible to control the condition of overweight or obesity. Instead of looking for viral challenges on social networks, it would be better to consult fitness and nutrition experts who can make a suitable plan for our need.
With information from BetterHealth