1, thin abdomen exercise
Special effects sit-ups
People with obese abdomen can do special sit-ups, which is ideal for reducing abdominal fat. At the beginning of the movement, the athlete needs to lie on his back at the end of the bed and lean out of the bed below his hips. After lying down, bend your knees gradually and put your thighs above your abdomen. Open your hands horizontally at your sides, and then put your palms under your hips. Then the abdomen forcibly drives the legs and straightens forward at a speed of slowly counting to 10.
Note that the toes must be up and the body must be in a straight line. When finished, pause at the top, then bend your knees at the speed of counting to 5 and return your thighs to the starting position. During the whole exercise, the back, shoulders and arms must be relaxed, and the main strength should be the abdomen. The number of times you do it every day depends on your physical condition.
Abdominal contraction walking
Abdominal obese people can also use abdominal breathing to do abdominal contraction walking. The key point of this method is that the abdomen should be fully expanded when inhaling, and contracted when exhaling, and tightened as much as possible. Helps stimulate gastrointestinal peristalsis, promote the discharge of waste in the body, and increase vital capacity.
Abdominal contraction walking should be carried out in the following ways: when walking and standing daily, the abdomen should be reduced by force, combined with abdominal breathing, so that the muscles of the lower abdomen become strong.
I was not used to this method at first, but as long as I remind myself to walk with my stomach closed at any time, I can achieve the goal of losing weight well. After a few weeks, this will not only flatten the lower abdomen, but also make the walking posture more beautiful.
Seat weight loss training
Seat weight loss training suitable for office crowd. Sitting on the edge of an armchair, holding the back of the chair with both hands behind your back, feels as if you are going to slide down from the chair. At this time, try to relax your body, bend your back as much as possible, and try to stick your waist on the chair surface.
Then take turns pedaling with your feet. At this time, we must pay attention to relaxing the leg muscles. When exercising, you need one foot to extend downward, the lower the better. As long as you don't touch the ground, the other foot bends upward, and the higher the better. You can also bend your legs up at the same time and then extend them down at the same time. When doing movements, your waist should be as close to the chair surface as possible. These movements need to be practiced in one or two groups every day, and each group should be no less than 20 times.
massage
Besides exercise, massage is also a common and simple way to lose weight. Mainly use kneading and other actions, with massage cream with weight loss effect, to improve the body fat content.
Because massage can increase the temperature of the skin to consume a lot of energy, and can promote intestinal peristalsis, promote blood circulation, so that excess water is excreted. The basic method of massage: Take navel as the center to draw a question mark, massage the right side first, and then massage the left side. Massage every day 1 time, about 30 ~ 50 times each time.
2. Exercise that burns calories quickly
Climbing stairs 10 minutes consumes 200 calories.
In addition, when outdoor exercise in autumn and winter is not very convenient, indoor conditions can also be used. For example, don't take the elevator upstairs. Going upstairs consumes a lot of energy. Climbing upstairs for ten minutes every day can consume nearly 200 yuan.
Watching TV every day, getting up and exercising for 20 minutes, squatting, kicking, running in place and stepping left and right are all good exercises. As long as it moves, it will have an effect.
Half squat is more effective than sit-ups.
Most people don't like sports in winter, but some people choose to do a few sit-ups before going to bed every day, trying to restrain their fat belly in winter with these exercises, but this is often counterproductive, which not only has poor results, but also affects their enthusiasm for sports.
If sit-ups are trained less than 150 times each time, you can't lose weight. Because sit-ups are very tired, but they don't consume a lot of calories. It's best to do squats, push-ups, etc. They don't consume more calories than running. Therefore, sit-ups are not an ideal exercise to lose weight.
Aerobic exercise is the most effective way to lose weight.
What is the best exercise to lose weight in autumn and winter? Usually efficient aerobic exercise is the best exercise to lose weight. The so-called aerobic exercise means that during those exercises, oxygen obtained through breathing can be continuously supplied to the exercise muscles, and sugar and fat are metabolized under the action of enzymes to provide energy, and continuous exercise is persisted, such as riding a bicycle, walking, climbing stairs, running, swimming, etc.