Exercise your muscles in the gym. Plan to warm up for 10 minutes before doing the following exercises. You can run.
You are almost the same, just practice as follows.
The number of each group is 8 to 12. When the weight is adjusted to 8 to 12, each group will consume once, and the rest will not exceed 1 minute.
The Quaker's name for Sunday
Chest: barbell bench press 6 groups
There are three groups of upper and lower inclined table presses.
Dumbbell flying bird 4 zu
Biceps biceps brachii: 6 groups of dumbbells bent with one arm.
Barbell bending 6 groups
abdominal muscle
the next day
Legs: Squat 6 groups.
Prone leg flexion 4 groups
Heel lift 6 groups
Triceps brachii: 4 groups of dumbbell flexion and extension.
Narrow distance push-ups 4 groups
Dumbbell neck and back arm flexion and extension 4 groups
abdominal muscle
the third day
Return: 6 groups of wide pull-ups (try to do more than 10)
Barbell bend over and row 4 groups
Sitting posture, neck pull-down (on gym equipment) 4 groups
Shoulder: 4 groups are recommended.
Qianpingju 4 zu
Side lift 4 group
Dumbbell shrug 4 group
abdominal muscle
Rest on the fourth day
Practice abdominal muscles after other actions.
Abdominal muscles: 4 groups at each end.
Supine leg lifting group 4
Sit-ups 4 groups
Abdominal muscle exhaustion in each group is still 15 to 25. The rest time of each group is 20 seconds to 30 seconds.
It is to practice the cycle of three days off and one day off.
Diet: Meat, fish, milk, beans and eggs are rich in protein, and protein is the most needed for muscle building; And eat more fruits and vegetables, eat less and eat more meals. It is absorbed right after exercise and eaten after 30 minutes. Preferably digestible, such as eggs and milk. If it is inconvenient to eat, you can use protein powder (suitable for obesity) or muscle powder (suitable for thinness).
How can I lose 1 on my big belly and eat fruits and vegetables every day?
Abdominal distension is inseparable from the whole body to lose weight, so it is necessary to control the total calorie intake. Eating more fruits and vegetables is not only easy to feel full, but also helps to reduce the desire to eat desserts. In addition, eating more foods rich in cellulose can effectively treat constipation, which is one of the culprits of long belly.
2. Drink more water and less carbonated drinks.
Drinking a cup of boiled water, light honey water or water containing cellulose when getting up can promote gastrointestinal peristalsis, excrete garbage and metabolites in the body, and reduce the chance of small belly.
Normal people consume an average of 2000-2500ml of water every day, so they should replenish water to their bodies in time. But don't drink too much water continuously in a short period of time, otherwise the blood will be diluted by osmosis, resulting in a decrease in the concentration of oxygen and nutrients in the blood. In addition, try to drink less carbonated drinks and drinks with high sugar content.
Step 3 stay away from alcohol
Whether it is beer, cocktails, white wine or other forms of alcoholic beverages, it may be the chief culprit of abdominal fat. Although wine contains no fat, it is high in calories. A cup of 200ml alcoholic beverage contains 100 kcal. In addition, alcohol will increase the body's cortisol level, which will store more fat in the abdomen.
Step 4 eat less fat
If you are worried about losing weight, you should eat less fat. Pay more attention to diet and lose weight. Eating less high-fat pork at ordinary times and choosing poultry and fish with high fat in protein will help you lose weight.
5. Sit-ups
In order to reduce abdominal fat, it is a good method to practice sit-ups every day. But pay attention to control the rhythm, avoid doing it too many times at first, and slowly increase the number of times, otherwise it will lead to muscle aches. At the same time, it should be noted that the part that controls strength is the waist, not the legs or arms.
6. Sit up straight.
The correct sitting posture, abdomen and chest can reduce the fat accumulated in the abdomen. Therefore, always remind yourself to hold your chest and abdomen, even if you can't keep it all the time, just think about it and do it, which may make you lose 2 pounds or more fat from your stomach.
7, * * abdomen
The best way to lose weight quickly is to do circular massage clockwise or counterclockwise after abdominal exercise to promote fat metabolism. Do it once in the morning and once in the evening, just after getting up in the morning and before going to bed at night. Stick to it for a month, and it will definitely have a significant effect.
8, coarse salt diet
Crude salt has the function of sweating, which can discharge waste and excess water in the body, promote the metabolism of the panel, soften dirt, supplement salt and minerals, and make the skin delicate and firm.
Before each bath, take a cup of coarse salt and add a little hot water to make a paste, and then apply it to the abdomen. /kloc-After 0/0 minutes, rinse the coarse salt with hot water, or rinse it after * * *, and you can start taking a bath.
How to exercise at home, how to build muscles and how to lose a big belly, there are many ways and types of male fitness. Note that if you look at your personal hobbies, stick to long-term exercise, muscle and physical strength, and lose your big belly, you can achieve unexpected results.
How to exercise to lose the fat on your stomach? Do more aerobic exercise for at least 40 minutes at a time, and then control the staple food intake for dinner.
Lose thighs and stomach … how to find an exercise plan to lose fat on your stomach?
Exercise 1:
Stay on your back with your feet shoulder width apart. First, lift your right foot up 10CM, hook your toes inward, pause for a second, and then gently put it down, paying attention that your heel can't lean against the bed. When finished, change your left foot and repeat the same action. A set of actions is repeated five times.
How to lose fat on the big belly and lower abdomen ▲ Diet pills vary from person to person. I got Yao from 1 years ago, and the best effect is that I lost more than 23 kilograms after eating for more than a month (hehe, maybe I'm too demanding). The most attractive thing about Yao is that he doesn't rebound, and he doesn't rebound after stopping taking drugs for so long.
Please ask the fitness master to arrange my fitness plan. How can we reduce fat and increase muscle? The key is laziness. What's the plan? Just do more exercise. Do not make excuses for yourself. Practice running!
How do men lose their bellies? Losing bellies mainly means losing the fat on their bellies. The main reason for the formation of small belly is the decrease of body metabolic rate, plus the lack of exercise at ordinary times. Only by strengthening exercise, increasing metabolism and eating reasonably can he lose his small belly. Specific and effective ways to reduce his stomach:
1, proper diet and exercise, eat less greasy sweets and eat more protein food; Exercise is mainly aerobic exercise, which can consume fat.
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2, eat less dinner, eat too much dinner is not easy to digest, resulting in fat accumulation in the abdomen, after a long time will grow into a small belly. Eat as little as possible at dinner every day, and have a light diet. Drink yogurt two hours after meals to help digestion.
3. Drink less, walk more, drive less and do more physical exercise to prevent fat accumulation.
4. "Abdominal breathing": When inhaling, the abdomen expands; When exhaling, the abdomen contracts. This is a necessary training for people who practice yoga or make sounds. Help gastrointestinal peristalsis, promote waste discharge in the body, smooth airflow and increase vital capacity. When walking and standing, you should contract your abdomen and cooperate with abdominal breathing to make your abdominal muscles firm.
5, crude salt has the effect of sweating, it can discharge waste and excess water in the body, promote the metabolism of the panel, soften dirt, supplement salt and minerals, and make the skin delicate and firm.
6, * * method, this is one of the most commonly used abdominal weight loss methods, using kneading action plus * * * cream is very effective for improving fat. * * * can increase the panel temperature, consume a lot of energy, promote intestinal peristalsis, reduce the absorption of nutrients in the intestine, promote blood circulation, and let excess water be excreted. Draw a question mark on the abdomen with the navel as the center, along the question mark * * *, first on the right and then on the left, 30-50 times a day *** 1 time.
What equipment can be used to exercise in the gym to reduce abdominal and thigh fat? Use some stovepipe and essential oil from thin belly, and the effect is good.