A lot of sports are ok.
I think what the landlord asked was how to lose weight. There are many ways to lose weight. First, control dieting and don't eat too much. Second, regular exercise can achieve good results. Next, I will give you a plan. If you follow my exercise plan, you can lose your stomach, run for half an hour every morning, jump for 5 minutes, then do 20 push-ups and 30 supines. Add another 30 on this basis, buy an abdominal wheel, and pull 20 on your knees every day. You can go out for a walk for half an hour after dinner in the evening. Doing this for a month will definitely reduce your energy. You should give yourself motivation. The first week of exercise is the hardest, and then you will get used to it. Persistence is bound to succeed, you must move and practice.
Simple training methods, abdominal muscles, abdominal rolling exercise, plate support
You can do a lot of abdominal movements. Here are some examples: 1: flat plate support, as shown in the figure. Many people can do this action, so why are there so few people who can successfully close their stomachs? Because the standardization of this movement is very important, we must first keep the shoulders, hips and heels in line. If the arch, waist or abdomen are too close, these are the main factors leading to insufficient muscle stimulation. Example 2: Abdominal tumbling is shown in Figure 2. This action is very common, and many friends have practiced it, so why didn't you succeed in reducing your abdomen? Many friends habitually bow when rolling their bellies, thinking that they can do several or even more groups. This effect is not obvious, but the back aches, but there is no obvious muscle tearing in the abdomen. This is because he took advantage of this action, using the instantaneous strength of the waist arching and falling, so that the abdomen rolled back. The correct way is to touch the ground with your back and waist flat, slowly go up to your knees and slowly fall back to two-thirds. Don't lie on your back, keep your abdomen strong and repeat the last action until you are exhausted. The interval between each group is 20 seconds to 30 seconds, and you can't rest for too long, because if you have enough rest, your muscles will not be sore, your sweat will flow in vain, and your fat will not burn.
1. Lateral bending
Keep your body upright, legs apart and arms flat. Fingers of the left hand touch the right foot, and the right arm naturally rises. Neither legs nor arms should be bent. Exhale for action, and exhale again after the action is completed. Next, repeat the above actions in a different direction, and do the left and right actions eight times in a row.
Step 2 bend your legs
Lie on your back, lie flat on the ground, bend your knees too high after straightening your legs, inhale, keep your thighs as close to your abdomen as possible, and exhale. This simple action is done eight times.
Lift your legs and abdomen.
Lie flat on the ground, keep your upper body still, raise your legs as high as possible, and then slowly put them down. This action should be done evenly and coherently, and the legs should be bent to do the same action. Repeat eight times.
4. Sit down and bend over.
Mainly exercise the upper and lower abdominal muscles, sit on the ground, keep your body balanced, bend your knees and abdomen, and let your abdomen bend as much as possible. When practicing, keep your feet on the ground.
Pedal a bicycle
Legs bend and stretch in turn, just like riding a bicycle, but this is an aerial bicycle, which is flexible and has a wide range of activities. Try to bend and stretch as much as possible during exercise.
Twist the waist
Hold an object with a certain weight with one hand, and do torsion and rotation in the left and right positions to exercise the external oblique muscles and waist muscles.
I keep exercising every day now, and my weight has been reduced from 142 to 135. I recommend a set of exercises to help you. Thank you!
Move on the spot!
A man who needs a belly tuck should be a middle-aged man. When people reach middle age, they are prone to abdominal hypertrophy, and many people are very upset about it. The reason is that his big belly is not good-looking, so he always wants to achieve his ideal figure through exercise.
There are many exercises for abdominal exercises. If you can, you can go to the gym, where sports equipment is complete and there are people to guide you. Just spend more money. As most ordinary people, it is best to use local materials and exercise on their own to achieve their goals.
Generally speaking, running is a good abdominal exercise. You can do sit-ups on the floor and bed at home. You should know that sit-ups are the most effective way to exercise abdominal muscles. In addition, there are basically simple fitness facilities in the community now, such as the horizontal bar. It is also a good choice for you to put your legs together and ask for flexion and extension.
When doing exercise, you must grasp the essentials, posture, breathing, difficulty of movement, etc. The most important thing is to persist for a long time and have confidence. Only by persistence can we achieve results.
Hello, I'm Jian Jianjun. Let me explain that too much abdominal fat will make our bodies more prominent, thus pulling our pelvis forward will shorten our rectus femoris and iliopsoas muscles, and correspondingly there will be elongated muscles (abdominal muscles, gluteal muscles and hamstring muscles), so to stretch the shortened muscles, we should train and strengthen the elongated muscles, such as our abdominal muscles. To train abdominal muscles, we must first learn abdominal breathing (that is, cylindrical breathing, nasal inhalation, inhalation into abdominal cavity), and then cooperate with our abdominal strength training through breathing to strengthen the intensity of aerobic training after strength training, so as to reduce and burn our body fat and achieve body fat reduction and refueling.