Fat people practice abdominal muscles to reduce fat first. Fat people want to have ABS. First, exercise consumes some excess fat, and then strengthens abdominal muscle training. Next, I will introduce several methods suitable for fat people to lose fat in the early stage!
Jogging to reduce fat For overweight people, jogging can help the whole body exercise, improve endurance and increase metabolic rate. It is also the most direct way to lose excess fat.
Exercise cycle: 3~4 times a week, 40~60 minutes each time.
Speed: 9 km/h.
Heat consumption: about 650 calories/hour.
Skipping rope to reduce fat skipping is an aerobic exercise, which has excellent exercise endurance for obesity, prevention of dyslipidemia and hypertension. Fat people who want to have abdominal muscles need to improve their endurance to lose fat, so skipping rope is the best choice.
Scientific diet to reduce fat and obesity, in addition to exercise, should also be properly controlled diet. Let's take a look at how fat people eat scientifically, reduce fat and practice abdominal muscles.
Fasting exercise consumes fat. Fat people want to exercise abdominal muscles to reduce fat first, so it is best to exercise on an empty stomach when exercising, so that the effect of reducing fat is better. If you feel uncomfortable and your blood sugar is low, you can eat some low-calorie fruits and vegetables, or corn, sugar-free oatmeal and so on 1 hour before exercise.
After exercise, protein's heavy weight and strong training intensity will cause great damage to muscle tissue. Therefore, about half an hour after exercise, high-protein food can be supplemented appropriately to help repair damaged muscle tissue quickly.
Recommended high-protein foods: milk, eggs, beef, fish and shrimp. You can also eat protein powder directly to gain muscle.
How fat people practice abdominal muscle fitness ball The first step is to lie flat on the fitness ball and put your feet vertically on the ground.
Step two, put your hands on your sides and start exhaling.
The third step is to tighten the abdomen and lift it up at a 45-degree angle, hold it for 5 seconds and then inhale.
Return to the original posture, repeat the action 10 times, and practice 5 groups.
The first step of the reverse belly roll is to lie on your back and keep your back close to the ground.
Step 2: Put your hands at your sides and raise your feet at a 90-degree angle.
The third step, double * * * fork, slightly bent knees.
The fourth step is to inhale and tighten the abdominal muscles, then exhale and slowly lift the hips and let the back leave the ground.
After keeping this action for 5 seconds, you can return to your original posture. Repeat this action 6 times and practice 8 groups.
The first step of leg lifting and belly rolling is to lie on your back and keep your back close to the ground.
Step 2: Straighten your feet 90, hold the dumbbell with both hands and keep it parallel to your legs.
The third step is to exhale and tighten the abdominal muscles, keep the lower body unchanged, and slowly lift the upper body.
Keep moving for 4 seconds, and then you can slowly return to your original posture. Repeat the action 5 times and practice the 10 group.