First, carry out body fat burning exercise:
Step 1: screen the fat-reducing articles.
Home type: aerobics, climbing stairs.
Venue types: outdoor running, brisk walking, swimming, mountain climbing and community hiking.
Gym types: treadmill running, rowing, power car, elliptical machine.
Step 2: Determine the duration and time of exercise.
Exercise time: To reduce fat, do aerobic exercise for at least 30 minutes, preferably 50-60 minutes, with the best effect.
Step 3: Determine the intensity of exercise.
Measurement of quiet heart rate: the data is accurate and reliable when you wake up in the morning.
When measuring your quiet heart rate, you can use the heart rate reserve method to calculate the exercise intensity formula, as shown below:
Bull's eye rate =(220- resting heart rate) *(50%~75%)+ resting heart rate.
That is to say, it is most effective to control the heart rate at the above-mentioned bull's-eye rate during exercise. The above 50%-75% is the best range for burning fat. Exercise intensity stimulation within this heart rate range can play a good role in burning fat.
Step 4: You should know.
Pay attention to warm-up before exercise and relaxation after exercise to prevent fatigue injury.
Control the intake of oil and staple food.
Then carry out local shaping movement.
On the basis of whole body fat reduction, local strength exercises are carried out to reshape muscle lines, improve strength quality, improve beer belly and optimize the perfect shape of abdomen.
Recommended action:
Gym: Abdominal compression trainer, rotating abdominal muscle training.
Unarmed/loaded: sit-ups, straight leg sit-ups, leg lifts.
Recommended intensity:
15-20 each group, 2-4 groups at a time, with a break of 2-3 minutes between groups, once every other day.
With the improvement of ability, you can gradually increase the number of each group and the number of exercises.