1, how to lose weight in men's abdomen
1, effective exercise, full consumption of body heat.
In order to reduce the lower abdomen, unrestricted dieting and belly wrapping methods can not only strengthen abdominal muscles, but will affect people's health. You should take part in more physical exercises, such as running, mountain climbing, cycling, swimming and playing ball games. , can reduce abdominal fat.
2, control diet, control calorie intake.
Moderate eating less sugar, starch, animal fat, etc. In order to eat seven points full, this can promote the consumption of body fat.
3, the method of massage is very effective for how to lose weight in the abdomen.
This is one of the most commonly used methods to lose weight. Kneading massage cream is very good for improving fat. Massage can raise skin temperature, consume a lot of energy, promote blood circulation and let excess water out of the body.
2, men's abdominal exercise to lose weight
1, climb the stairs
Climbing stairs requires a lot of exercise, which is more effective than running to lose weight. In the process of going upstairs, we actually have to move against the gravity of the earth, so we need to be nervous all over, use our legs to drive our bodies up, and at the same time, our upper body should work hard to finish it, so we often sweat profusely after the exercise, because the whole body consumes a lot of heat. The weight loss effect of climbing stairs can actually be compared with climbing mountains, but it is much more convenient. We can find a place with long stairs for outdoor practice, and office workers can also use the commuting time to climb the stairs instead of taking the elevator.
When going up and down the stairs, you mainly use the muscles on the front side of your thigh. Lifting the body when going up the stairs, supporting the body when going down the stairs, also has the function of exercising the psoas major muscles. When climbing stairs, the upper body is straight, the strength of the lower body movement will be transmitted to the abdomen, and the abdominal muscles can also be exercised. If the office or home floor is not high, take the stairs from today.
Step on a bicycle in the air
When your legs are moving, you should use the strength of your waist and abdomen. The more action is in place, the more powerful it is to exercise the waist and abdomen, which is one of the most effective exercises to reduce stomach. Be careful not to exercise too much, and it is best to do so before going to bed, and the effect will be better.
Exercise of aerial bicycle: Lie on your back on the bed or cushion, then lift your legs and keep your upper body on the ground, and then bend your knees alternately to simulate the action of riding a bicycle, about 30-50 times each time. If you just try, you can put a pillow under your hips for support. When doing movements, it is best to keep your instep straight and not move too fast. Slowly put the action in place and feel the muscle changes in the abdomen and legs.
Step 3 raise money for long-distance running
For office workers, fun run not only solves the distress of not having time to exercise during the day, but also makes the effect of exercise more obvious, especially those with "general belly", and should take time out to run at night.
From 7 pm to 2 am the next day, hormones, the key substances of human metabolism, have the strongest response to physical exercise. Corticosterol related to fat metabolism and thyrotropin related to muscle repair (blood content) increased sharply. Therefore, this time is the best time to lose weight by running.
It is best to drink a cup of green tea in front of fun run. In addition to replenishing water, catechins in green tea can also enter the whole body through blood circulation, strengthen metabolism, enhance fat oxidation and energy consumption, and especially have a certain inhibitory effect on abdominal fat.
Step 4 swim
Swimming for an hour can consume 476 calories, which is equivalent to two hamburgers. Is the best way to lose weight. However, there are several points to note.
Go all out when swimming. Keep the heart rate at about 80% of the maximum heart rate. In order to ensure this standard, count how many times the pulse jumps within 6 seconds of each swimming cycle, and the next "0" is the heart rate of 1 minute. During swimming, the rest time is halved until a round trip or interval time is reduced to 10 second. Floating boards, paddles, flippers, lifebuoys and other water toys not only help to burn more calories, but also exercise the muscles of limbs.
Practice in different periods. Like the training of professional swimmers, swimming is divided into four sections, with breaks 15-30 seconds. The specific arrangement is to swim 1 round trip, then swim 2 round trips, then swim 2 round trips, and finally swim 1 round trip, and each section ends with a quick swim. Many people swim very slowly and consume far less calories than fast short-distance swimming, but don't run through fast swimming, or your physical strength will be too fast. You can swim slowly first, then quickly, then slowly, then quickly.
Step 5 take a walk
Walking is considered as one of the best exercise methods, because it is not limited by time and space, and the walking speed can be adjusted according to one's own wishes. Fitness and weight loss, especially walking after meals, can accelerate the burning of fat and play a role in losing weight.
First of all, speed is important. You can choose to walk at a speed of 1.5 km for 4 km, then walk at a normal speed for10min to recover, then walk at this speed for 4 km, then walk at a constant speed for10min, and so on. You can also keep walking for 30 to 45 minutes, or walk quickly. Keep the speed at about 120 steps to 140 steps per minute.
Every time you walk, you should shrink your abdomen in minutes, and your thoughts are focused on shaping your abdomen. And when walking, imagine that your legs are raised to the height of your navel. When you take a step forward, your hips should also move forward immediately. This walking posture, which rotates to the hips, will make your torso rotate, so more abdominal muscles will contribute, and the abdominal lines will become flat and tight.
3. Eat food regularly to lose weight
A good figure is not only pursued by women, but most men are also worried about their obesity, but the way men lose weight is similar to that of women. Besides exercising, dieting and taking diet pills, what's more serious is that not eating anything will damage their health and cause malnutrition. If you often eat some diet foods, it can help you solve this problem. Let's take a look at these foods that often appear in men's diets.
1, salmon
Fish oil is not only good for heart health, but also helps to reduce waist circumference. Omega-3 fatty acids can improve insulin sensitivity, help to form muscles and reduce abdominal fat. The more muscles, the more calories the body consumes.
You don't need to do much to enhance the flavor of salmon. The simpler the better. Marinate with salt and pepper, then add two tablespoons of oil and fry 65438+ on each side for 0 to 3 minutes.
2. Apple
Studies have shown that an apple a day can inhibit weight gain. People who eat an apple as a snack before eating spaghetti for dinner consume fewer calories than people who eat other snacks. Apple has a high fiber content, 4 to 5g each, which makes people feel full.
In addition, antioxidants contained in apples help prevent metabolic syndrome. Apples are the ideal low-calorie snacks. To make a pie, chop a medium-sized apple, sprinkle with 1/2 tablespoons of sweet pepper and 1/2 tablespoons of cinnamon, and heat it in the microwave oven for one and a half minutes.
3. Sesame
Sesame and its linseed oleic acid can remove cholesterol attached to blood vessels, make metabolism better, and it is much easier to lose weight and close legs.
4.cabbage
Calcium is very important for improving metabolic rate and burning fat. Cabbage is rich in calcium and vitamin C to promote calcium absorption. People who eat more kale will lose weight easily.
5. Water
Water can speed up our metabolism. If we drink 500 ml of water every day, our metabolic rate will increase by 30%. At the same time, take away the metabolic toxins in the body, so that you won't feel hungry because of lack of water.
4. The harm of obesity
1, the bigger the waist circumference, the greater the possibility of hypertension.
Obesity is closely related to hypertension. The waist circumference between 20 and 30 years old is thicker, and the incidence of hypertension is higher than the normal waist circumference of the same age 1 times; Between 40 and 50 years old, the waist circumference is thick, and the incidence of hypertension is 50% higher than that of normal waist circumference of the same age group.
2. Hyperlipidemia is more likely to occur.
Studies have shown that the probability of abdominal obesity suffering from hypercholesterolemia and hypertriglyceridemia is several times that of ordinary people.
However, low-density lipoprotein and very low-density lipoprotein often increase abnormally, while high-density lipoprotein, which should be high, decreases.
3. Cerebral atherosclerosis is more likely to occur.
Male cerebral vessels are hard and brittle, which are easy to rupture under the action of hypertension, causing dangerous cerebral hemorrhage and even life-threatening.
Statistics show that the incidence of cerebral hemorrhage in men with increased waist circumference is 3.6 times that of normal people; Studies have shown that at the same level of obesity.
The incidence of cerebral infarction in abdominal obesity (waist circumference) is 3-5 times higher than that in hip obesity (hip circumference obesity). Moreover, compared with people with normal waist circumference, the physical recovery ability of people with thick waist circumference after stroke is obviously reduced.
4, easy to lead to fatty liver
About half of obese people suffer from fatty liver. The liver is the place where triglycerides are synthesized, but the liver doesn't have much extra space to store them.
In obese people, the balance between triglyceride synthesis and transportation is unbalanced. Obese people consume more fatty acids, so the liver synthesizes more triglycerides. A large amount of triglycerides accumulate in the liver, leading to fatty liver.
5, easy to cause bone and joint diseases.
There are three possible osteoarthropathy caused by obesity: osteoarthritis, diabetic osteoarthropathy and gouty osteoarthropathy.
Among them, osteoarthritis is the most common and harmful. Osteoarthritis caused by obesity mainly affects knee joint, followed by hip joint and finger joint.