How to exercise correctly to reduce waistline? Regular exercise can not only improve our physical fitness, but also help to lose excess fat, especially the most difficult waistline. How can I exercise to reduce my waistline? Let's discuss how to exercise correctly to reduce waist circumference.

How to exercise correctly to reduce waist circumference 1? Use your leisure time.

When doing sports, you can use some leisure time, five minutes or ten minutes, and accumulate 2000 calories every week. Leisure, walking, climbing stairs and other physical exertion can be used in peacetime, which can reduce the total mortality rate by 43% and the incidence of cancer by 32%. Usually in daily life, every hour of exercise can prolong life span by two hours.

Second, do aerobic exercise for more than 30 minutes every day.

I suggest you sit less, stand more, walk more, climb more stairs and exercise more every day. You should exercise at least five days a week and exercise for more than 30 minutes every day. This can effectively prevent chronic diseases, keep healthy, and do not have to do strenuous exercise beyond the body's endurance.

Third, do housework.

We must form the good habit of regular exercise every day, such as walking, brisk walking, walking the dog and strenuous exercise. Besides daily exercise, we should also prevent our meat from becoming muscles. We should remind ourselves every day, sit less and stand more, walk frequently, and exercise for at least five days a week and at least 30 minutes a day, which can effectively prevent some chronic diseases and maintain our health.

Fourth, the most convenient way to exercise is to walk.

The most convenient exercise is walking. I suggest that you can exercise according to your physical endurance, and walk about 100- 120 steps per minute on average. If you can achieve a slight gasp, you can still talk. As long as you accumulate about 5000 steps every day and persist for 30 minutes, you can make obese middle-aged people who don't exercise at ordinary times lose an average weight of two kilograms and a waist circumference of three centimeters.

Walking exercise can effectively prevent diabetes, save the cost of going to the gym and prevent Alzheimer's disease. But when walking fast, you should also pay attention to several points, hold your head up and chest out, spread your shoulders, keep your shoulders and hips in a straight line, and swing your hips naturally. Be careful not to put your hips above your shoulders. The pace must be big and fast. Everyone must pay attention to the walking speed according to their physical condition.

The reason why the waistline becomes thicker is 1. Stress makes the body desperately produce fat.

Stress releases a stress hormone (also known as cortisone) in the body, which promotes the body to synthesize excess blood sugar into fat, and dulls the brain's sensitivity to "satiety", making people unconsciously eat more than usual.

If you are over 2.30 years old, you will get fat if you don't eat too much.

At the age of about 30, the growth hormone in the body will begin to decrease, the muscles will be lost, and the metabolic ability will become worse. So as long as you eat more for a few days in a row, it will soon be reflected in your weight.

Smoking and drinking during entertainment will make a man's stomach round.

Most of the beer bellies of middle-aged men belong to this category. Usually like to eat fried, grilled and salty fish and meat, but Chinese medicine believes that wine belongs to "damp heat", which will hinder the circulation of meridians and blood and reduce metabolic capacity, so the body fat is high, the proportion of abdominal fat is also high, and the whole stomach is round.

Some studies have also found that smokers, both men and women, are more likely to be overweight and obese.

4. Drink high fructose drinks and eat sweets, just as fat accumulates directly in the body.

The "high fructose syrup" commonly found in hand-cranked beverage shops or biscuit candy is the most dangerous to your stomach. Studies have found that this sugar is particularly prone to abdominal fat accumulation. Handmade egg rolls, Explosicum bread and other snacks that are easily overlooked by you are almost all "high glycemic index foods". Eat them, blood sugar will rise rapidly, promote insulin secretion and increase the formation of fat.

5, eat ice to stimulate.

Let the abdominal cavity increase fat to protect the internal organs. "Ice" includes low-temperature ice products and cold food. Among them, cold food will damage the yang of the five internal organs, affect the operation of the spleen and stomach, hinder the metabolic cycle of the whole body, make people look bloated and obese, and the lower abdomen, thighs and buttocks will be fat. Eating cold food can also make the abdomen bulge, especially for young women.

6, menopausal hormones change the position of fat.

According to the survey, half of the women aged 50-59 in Taiwan Province Province have waistlines greater than 80cm. Middle-aged women often wonder, "Why does the stomach get a lot bigger when the weight has not increased?" In fact, this has a lot to do with hormonal changes. When you are young, fat easily grows on your hips and thighs. However, after entering menopause, the secretion of estrogen in your body becomes less and the amount of androgen becomes more, which leads to the change of the location of fat distribution, and it is easy to gain weight on your stomach like a man, and gradually changes from "western pear" to "apple-shaped".