1, time
If it can be sustained, it can be reduced, but it can't be immediate and it will take a long time. It is recommended to jog or take a walk once in the morning and evening, which requires a certain amount of exercise for at least 30 minutes.
Step 2 prescribe diet
It is best not to eat, and the diet is still three meals a day. If you have food, it is best to exercise after 1 hour. If you have belly fat, running alone is not enough. You should also combine some sit-ups and other sports, go to the gym to do abdominal rolls and other equipment to achieve the best cooperation.
3. Others
Run for at least 30 minutes after dinner, otherwise it won't work. The water in the body is consumed in the first 30 minutes, and the vegetables begin to decompose fat after 30 minutes.
Method of reducing stomach
1, do housework and abdomen.
Maybe you are a little lazy. Be a hard-working Cinderella from today. Remember an important rule: avoid light and focus. For example, don't use a vacuum cleaner when sweeping the floor, and consciously increase the amount of exercise with a rag and broom; Choosing to wash clothes and iron clothes at noon with high temperature will cause a lot of sweat; When you are hungry, make yourself a delicate slimming lunch. "Chefs" generally don't want to eat their own food, just to control your appetite.
2, coarse salt diet
Crude salt has the function of sweating, it can discharge waste and excess water in the body, promote skin metabolism, soften dirt, supplement salt and minerals, and make skin delicate and firm.
Method 1: Buy several bags of raw salt in the supermarket or grocery store. 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, wash off the coarse salt with hot water, or wash it off after massage, and you can start taking a bath.
Method 2: After taking a bath, sprinkle a tablespoon of coarse salt on your palm and massage your abdomen directly. Don't rub it too hard, so as not to make your skin rougher.
If your skin is sensitive, use a thinner one.
3. Others
Deformation sit-ups
It is said that this kind of exercise is especially effective for people with enlarged abdomen.
The specific process: lie at the end of the bed, keep it outside the bed below the hips, and then bend your knees so that your thighs are above your abdomen. Put your hands on your sides and palms under your hips. Next, you should tuck in your abdomen, straighten your legs forward at a speed of slowly counting to 10 to make your body in a straight line, then bend your knees at a speed of counting to 5 and return your thighs to their original positions. Pay attention to relax your back, shoulders and arms, and feel your stomach working.
Sit in a chair and practice abdomen.
This group of exercises is convenient, easy and fast, and is suitable for practicing every day or every other day.
Practice: sitting on the edge of an armchair, holding the back of the chair with both hands, it feels as if the human body is going to slip off the chair. Relax your back, step on your waist and stick it on the chair surface as much as possible.
The first group: both feet take turns pedaling bicycles. At this time, the leg muscles should be relaxed. Keep one foot down, as low as possible, but don't touch the ground. The other foot should be bent upward, the higher the better. Practice repeatedly, 20 times a day.
The second group: the posture is the same as above, the legs are bent upwards at the same time, and then extended downwards at the same time. Pay attention to the fact that the waist can't be pushed up, the abdomen and stomach should be contracted as much as possible, and then try to get close together to achieve the relaxation of the abdomen, and insist on it 20 times a day.
massage
This is one of the most commonly used abdominal weight loss methods, and kneading action plus massage cream is very good for improving fat. Massage can raise skin temperature, consume a lot of energy, promote intestinal peristalsis, reduce intestinal absorption of nutrients, promote blood circulation, and let excess water be excreted.
Methods: Take the navel as the center, mark a question mark on the abdomen and massage along the question mark, 30-50 times on the right side and 30-50 times on the left side, once a day/kloc-0.
Abdominal contraction walking
First of all, we must learn the "abdominal breathing method": when inhaling, the abdomen bulges; When exhaling, the abdomen contracts. This is a necessary training for people who practice yoga or make sounds. Helps to stimulate gastrointestinal peristalsis, promote the discharge of waste in the body, smooth airflow and increase vital capacity.
Methods: When walking and standing, we should contract the abdomen with force and cooperate with abdominal breathing to make the abdominal muscles firm. I won't get used to it for the first day or two, but as long as I always remind myself that "I can lose weight by shrinking my abdomen", after a few weeks, not only my abdomen will be flattened, but my walking posture will be more charming.
Correct posture of running to lose weight
1, straight
From the neck to the abdomen, the trunk of the body should be kept naturally upright, not hunched or deliberately straight, and the range of shaking from side to side should not be too large. This posture helps to keep breathing smooth, body balance and stride coordination.
2. Front and rear swing arms
When running, a natural swing arm is very important. The swing range of the hand should not exceed the midline of the body, and the swing up and down should not be higher than the chest. In the process of swinging your arm, relax your fingers, wrists and arms, and bend your elbow at about 90 degrees, close to your sides.
3. Head and shoulders are stable
During running, keep your head and shoulders stable and don't shake your head. Keep your eyes on the front and relax your shoulders properly.
Step 4 make a fist gently
When you run, you should naturally hold your hands lightly. Tight clenched fists will lead to the tightening of forearm muscles and hinder the normal movement of shoulders. When running, don't hold a mobile phone, MP3 or beverage bottle in your hand, otherwise your body will sway, and you will not be able to maintain a correct upright posture, which will increase the chance of injury.
Step 5 go straight ahead
When running, it is best to avoid lateral movement of legs. Side swinging leg is not only unnecessary, but also easy to cause knee joint injury. The correct posture should be that the thighs are straight forward.
6. Short pace
Once the stride is too long, you will feel that your feet are not stretched forward enough when running, which will produce destructive pressure and easily cause sports injuries. In the daily running process, the stride should not be too big, and it is advisable to put the foothold in front of the body about 33 cm at a time. Sudden pressure increase can easily lead to achilles tendon injury. After landing, you should have a "grip on the ground" on your toes and lean forward at the same time to slow down the impact of your feet and the ground. The smaller the impact force, the smaller the risk of ankle joint and its joint injury.
7. Twist your hips slightly
During running, the crotch twist range is about 5 degrees to 7 degrees. Hip twisting over 10 degree is likely to lead to iliotibial tract syndrome (lateral knee pain) or strain of posterior femoral muscle.
The best time to lose weight by running
1. Running in the morning is good for consuming more energy.
Morning running can make the dieter's body enter the normal working state earlier, and can consume more energy, thus reducing the accumulation of fat and achieving the purpose of losing weight and brushing fat.
2. Morning running helps to mobilize more fat for energy supply.
Running on an empty stomach in the morning doesn't have much energy in your body. Running for a long time at this time can mobilize more fat to supply energy for the body without enough sugar sources, thus achieving the effect of losing weight and brushing fat.
3. Running at night to lose weight will be worse than losing weight in the morning.
If dieters run for a long time at night, they can also achieve the effect of losing weight, but the effect of losing weight will be worse than that in the morning. Because after a day of food supplement, the human body can provide energy for dieters through supplementary food, and relatively little energy is used for fat decomposition, so the effect of running at night will be worse than running in the morning.
4. Running to lose weight is recommended for a long time.
If dieters run for a period of time to lose weight in the morning and then run for a period of time in the evening, the effect of this way of losing weight is also relatively poor. Because running to lose weight requires long-term continuous aerobic exercise. Therefore, this intermittent aerobic exercise is not as good as continuing to lose weight.
Therefore, it is suggested that this friend who asks for advice should run to lose weight before 8: 40 in the morning, which is conducive to losing weight and brushing fat.
5. After running to lose weight, it is recommended to supplement high-protein food in time to reduce muscle loss.
Secondly, if it is to lose weight, brush fat and show muscles, it is recommended to supplement high-protein foods, such as egg white, beef, fish and shrimp, after each long aerobic exercise. Because the human body not only consumes fat, but also loses muscle during long-term aerobic exercise. If protein can be supplemented in time after exercise, the muscle loss will be reduced.
6. What suits you is the best time to lose weight by running.