Guide: I bring you ten exercises that can effectively reduce your stomach. I hope I can help you. Thank you for reading. Enjoy your reading.
First of all, belly dancing
Belly dance is not only a dance art form, but also popularized as a fitness exercise in recent years. Belly dancing can increase the strength of abdominal muscles and the flexibility of the body, but it also consumes a lot of fat. Persisting in practicing belly dancing for 60 minutes can consume 330 calories, which is one of the most effective belly-reducing exercises.
Raise your hands or put them on your waist, keep the rest of your body still, and use the muscle strength of your waist and abdomen to drive your crotch to row in the air? 8? Words. You can do this while watching TV at home. It doesn't need to be too fast, but remember, you must draw a complete picture? 8? Words.
Second, walk with your abdomen closed.
Abdominal contraction walking is what is commonly called abdominal breathing walking. When exhaling, try to contract your abdomen. This can stimulate gastrointestinal peristalsis and promote the elimination of garbage in the body. Abdominal breathing can be performed during daily walking and standing. This will make the abdominal muscles stronger.
Abdominal breathing is different from our usual breathing, and novices will not get used to it, but in order to get rid of annoying abdomen, we must develop such a habit. Stick to it for a few weeks and you will find that your abdomen is really flat, and even your walking posture will be beautiful.
Third, the fitness ball
The fitness ball is easy to carry and can be carried with you after being discouraged. In addition, fitness ball is a good way for MM who wants to lose belly fat. Long-term use of fitness balls to lose weight can achieve a good effect of reducing stomach.
When using fitness ball to reduce stomach, the most important thing is to master the standardization of the action of reducing stomach with fitness ball. When doing a fitness ball to reduce your stomach, first sit on the inflatable fitness ball, let your legs lie flat on the ground and slowly lean back. At this time, your legs should also go out along the rolling of the fitness ball until your shoulders and back touch the spherical surface. In addition, put your hands behind your head and let your elbows pull back gently but don't bow your back. Keep the elbow movement unchanged throughout the movement. This action can make the muscles on the stomach get full exercise, so as to achieve a good effect of reducing stomach.
Fourth, special effects sit-ups
Sit-ups are the most effective way to help women eliminate their stomachs. It is a weightless aerobic exercise, which can not only reduce excess fat and tighten the skin of waist and abdomen, but also benefit ovarian ovulation and intrauterine health care. Moreover, sit-ups mainly practice core strength areas, which can not only exercise rectus abdominis, but also exercise external oblique abdominis and erector spinae of waist and back, which can effectively reduce waist circumference and lose weight. Special effects sit-ups are the killer of abdominal fat. But the intensity is also relatively large, and not all girls can do it.
Lie on your back at the end of the bed and lean out of the bed below your hips. Bend your knees and place your thighs above your abdomen. Put your palms under your hips. Then the abdomen forcibly drives the legs and straightens forward at a speed of slowly counting to 10. At this time, the toes must be up to make the body a straight line. When finished, pause at the top, then bend your knees at the speed of counting to 5, and return your thighs to the starting position. During the whole exercise, the back, shoulders and arms must be relaxed, mainly using the strength of the abdomen.
Fifth, jogging
Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious. When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming.
Because it is not a competition, it doesn't make much sense to pursue speed. Really effective aerobic exercise should pursue persistence. When running, stress the coordination of breathing and pace, which is more moderate? Two steps and one breath, two steps and one shout? . During running, you should relax all over, don't feel tired, and don't make the cardiopulmonary system feel pressure. Especially when you start running, you must slow down or even go fast, so that the cardiovascular system and joint muscles can gradually adapt.
Six, variable speed operation
This fast jogging way is simple and casual, and there is no need to follow established rules. Moreover, combining fast running with jogging can consume both sugar and fat. This is because the energy consumed by the human body during exercise mainly comes from sugar and fat. In a short period of rapid and large-scale exercise, sugar is mainly consumed; In long-term moderate exercise, fat consumption is the main factor.
Running to lose weight often starts too hard and lacks stamina. Running at a constant speed is the main method, and the effect is not obvious. The correct running to lose weight should be variable speed running. You should jog for 65,438+05 minutes, and then slowly accelerate. In order to lose weight, aerobic exercise must continue. /kloc-you can't run for 0/5 minutes, but you need to persist for more than half an hour.
Seven, air bike
This is also one of the most effective exercises to reduce stomach, because the legs should use the strength of the abdomen when exercising. The better the movements, the better the abdominal exercise will be. Also, be careful not to exercise too much. Do this exercise before going to bed, and the effect will be better.
Lie on your back in bed, lift your feet, then bend your knees, and alternately simulate the action of riding a bicycle, about 30-50 times each time. If you just try, you can put a pillow under your hips as support. When doing the action, the instep should be stretched straight, and the action should not be too fast. Slowly put the action in place and feel the muscle changes in the abdomen and legs.
Eight, swimming
Among all kinds of weight loss methods, exercise is the safest and most effective one. Among all kinds of sports, swimming is the most ideal exercise to lose weight. Swimming is aerobic exercise and consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. So it has a better slimming effect. In addition, swimming makes the body get full exercise. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the body more symmetrical.
Technical movements are very important in swimming. If the technical movements are not standardized, not only the purpose of exercise can not be achieved, but also the muscles to be exercised can not be exercised. Is this what people often say? Part? Yes For example, swimming depends mainly on the strength of the legs. The enhancement of leg strength plays a key role in performance, but many people only pay attention to the upper limb movements when swimming, and the legs are basically motionless. This not only makes swimming difficult, but also makes the legs that can provide power a burden.
Nine, hula hoop
Hula hoop has the function of reducing abdominal fat, because it is necessary to make full use of the strength of waist and abdomen when turning hula hoop, which can beautify the waist line while reducing belly. But choose a hula hoop with moderate weight, because it is difficult to shake if it is too light, and it will cause load to the body if it is too heavy.
In fact, no matter how you lose weight, you must remember one thing. Only aerobic exercise can consume fat and a lot of energy in your body, so it is useless to play broadsword like Song Wu. Short-term strenuous exercise belongs to anaerobic exercise, which will only bring great pain to the waist muscles, but can't lose your bucket waist and excess calories. Hula hoop shaking exercise intensity is not very strong. Only by extending the exercise time and continuing to exercise can you reach the stage of aerobic exercise, and only at this stage can your thin waist A plan be effective. The best continuous exercise time for normal adults is 15-20 minutes, and the best daily exercise time is 30-50 minutes. The time should be kept at 30 ~ 50 minutes.
Ten, skipping rope
When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp the magical weight loss effect of skipping rope. In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time.
Although skipping rope is a good way to keep fit, it is easy to get hurt if you are not careful, so you should pay attention to the following matters: wear soft and light high heels when skipping rope to avoid ankle injury. The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains. Feet should rise and fall at the same time. Don't jump too high, so as not to damage your joints due to overload.
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