1, the method of male abdominal weight loss
Method 1: Sit-ups:
Practice: lie flat on the ground, cross your hands on your chest, and bend your legs slightly, such as sit-ups, get up and lie down, and repeat several times. As for the number of times, it can be decided according to personal physique. In addition, stretching your hands forward or gently putting your head behind your back can help athletes get up easily. Although the effect is not as good as putting your hands across your chest, it is very suitable for beginners with beer bellies to practice.
Method 2: Bend your knees and lift your legs:
Practice: lie flat on the ground, keep your hands close to the floor, bend your knees and lift your legs (the fatter your knees will bend), then put them down and repeat them several times, which will help to exercise your lower abdominal muscles.
Method 3: Bend your knees and lift your legs:
Practice: sit on the floor, with your hips as the fulcrum, your arms on the ground, your legs bent and lifted, and then put them down. Obese men can effectively contract the lower abdomen in this way.
Method 4: Side abdominal muscle training:
Practice: put one hand behind your ear, one hand close to the ground, do sit-ups in the left and right directions, and repeat several times. When doing this group of movements, the back must be close to the ground, and the hips standing sideways can only be slightly raised, not too far from the ground, otherwise it will easily lead to back injuries.
Method 5: Side abdominal muscle training:
Put one hand behind your ear and one hand close to the ground. Do sit-ups in the left and right directions, and repeat several times. When doing this group of movements, the back must be close to the ground, and the hips standing sideways can only be slightly raised, not too far from the ground, otherwise it will easily lead to back injuries.
Method 6: Bend your knees sideways and lift your legs:
When you use an armchair, your legs naturally fall to the ground, your hands are crossed on your chest, and your knees are bent to lift your legs. Similarly, the hips must be close to the chair surface, even if the legs are lifted sideways, they should be parallel to the chair surface as far as possible and should not be lifted too high. Repeat several times and be the other side.
Method 7: Bend your knees sideways and lift your legs:
Lie on your side, bend your elbows to support your head, then lift your knees with one leg and lower them. Repeat several times and do it on the other side. This group of exercises can not only exercise the lateral abdominal muscles, but also strengthen the hip muscles, which is very suitable for men who want to keep fit. It is a good way for men to lose weight in the abdomen.
Method 8: Suspension leg lifting exercise:
Use the horizontal bar or parallel bars in the park, hold the horizontal bar with both hands, then lift your knees slightly and repeat. Don't shake your legs or straighten up when you exercise. This exercise is a good exercise to strengthen abdominal muscles. Of course, after all, local sports can only cure the symptoms, not the root cause. If you want to be strong and have a strong body, you have to cooperate with other sports and persevere to achieve real results.
If male friends really want to get rid of abdominal fat, it is suggested that male friends must adhere to exercise therapy. If they want to have a strong body, they need to persevere and try to drink less and socialize less.
2. Lose weight and eat the following fruits.
Apple: Even if you want to eat and drink, you can't help secretly calculating whether the calories have exceeded the standard today. Don't worry, eating a red apple before each meal can not only promote the metabolism of cholesterol in the body, increase satiety and reduce food intake, but also is rich in vitamin C, which is very good for the skin.
Galactosylic acid in apples helps to detoxify; Pectin can prevent food from rotting in the intestine and producing toxins; Apple is rich in zinc, which can prevent Alzheimer's disease and delay aging; Its soluble cellulose can promote the excretion of feces.
Strawberry: It is usually a life of big fish and big meat. There must be a lot of toxins and fat in the body. Now it's time for strawberries to clean up fat and toxins.
Strawberry has the functions of promoting body fluid, moistening dryness and promoting digestion and absorption. Contains a variety of organic acids, cellulose, pectin and minerals, which can clean the stomach, eliminate constipation, strengthen the liver and strengthen the spleen.
3, different constitutions need to know to lose weight
I. damp heat constitution
Features: shiny face, acne, frequent dry mouth and bitter taste, red eyes, impatience and irritability.
Key points to lose weight: If you are a fat man in damp heat constitution, you are not only fat, but also dirty and shiny, with acne on your face. If you can clear away the damp heat, you will kill two birds with one stone. Eat less fatty foods and sweets to maintain good digestive function and avoid water staying inside or getting wet outside. People in damp heat constitution are suitable for high-intensity and large-amount sports, such as middle and long-distance running, swimming, mountain climbing and various ball games, which can consume excess heat and excrete excess water, thus achieving the purpose of clearing heat and eliminating dampness.
Recommended food:
Foods such as mung beans and cucumbers that detoxify and clear heat.
Taboo food:
All kinds of fried and fried foods with high fat content; Pepper, Chili, Chili, boiled fish, mutton skewers and other spicy foods.
Second, qi deficiency constitution
Features: sallow or pale complexion, pale lips, less glossy hair, less words at ordinary times, low voice, poor spirit, easy fatigue and sweating. Introverted and timid. Be susceptible to colds.
Key points of losing weight: If you are a fat man with qi deficiency constitution, then you may be a soft and lazy fat man. Are you used to being fat? Invigorate qi and spleen, nourish vitality, and immediately make you energetic. People with deficiency constitution are suitable for walking, jogging and dancing. It is also suitable for practicing traditional Chinese medicine health exercises such as Baduanjin and Wuqinxi. The amount of exercise should be small at first, and then gradually increase.
Recommended food:
Japonica rice, beef, chicken, eel, jujube, cherry, grape, peanut and other foods that are beneficial to invigorating qi, strengthening spleen and stomach.
Taboo food:
Cold, bitter, spicy, hot and other foods should not be too greasy and difficult to digest.
Third, peaceful physique:
Features: symmetrical figure, strong, easy-going and cheerful personality.
This kind of person is the healthiest, but once he is fat, he is evenly fat, or strong, and his body is in a balanced state, so it is naturally difficult to lose weight. It doesn't matter. You can lose weight by keeping good living habits and finding an optimal balance.
Key points of weight loss: adjust exercise state. Generally speaking, a person needs to exercise for half an hour every day, and aerobic exercise is better. Change the way and time of exercise. If you usually drive to work, you might as well get off at two stops in advance and walk. If you usually take the elevator on the second floor, you should change this habit.
For a "strong" woman, doing more physical exercise and stretching is beneficial to the curve.
Fourth, Yang deficiency constitution.
Features: fatigue, fear of cold, cold limbs, pale lips, shortness of breath, laziness, lethargy and fatigue.
Key points of losing weight: If you are a fat man with yang deficiency, then you may be fat in vain, with more meat and less elasticity, and no amount of meat can keep you warm, so you can improve your body shape by warming spleen and kidney, eliminating dampness and activating yang. In addition, we should strengthen physical exercise, persist in spring, summer, autumn and winter, and carry out 1 ~ 2 times a day. Specific events focus on physical strength, such as walking, jogging, Tai Ji Chuan, ball games and various dance activities.
Recommended food:
Tea material with aphrodisiac, such as Cordyceps, Ginseng, Walnut, Ginger, Cinnamon, Peanut, etc. Mutton, dog, venison, chicken and other aphrodisiac foods.
Taboo food:
Heat-clearing herbs include honeysuckle, dandelion, cogongrass rhizome, plantain, bitter tea and wax gourd.
Five, phlegm and dampness constitution
Features: Obese body, full abdomen, greasy facial skin, sweaty and sticky, easy to feel sleepy and fond of sweets.
Key points of losing weight: If you are a fat man with phlegm-dampness constitution, then you may have a thick waist, a round belly and a big ass, and are inactive. Remember that the first thing you want to lose weight is to strengthen the spleen and promote diuresis, and eliminate phlegm and turbidity. First of all, we should put an end to sweets, abstain from drinking, avoid overeating and eating too fast. Always eat light and mild food, and eat more fruits and vegetables, especially some foods that have the functions of invigorating spleen, promoting diuresis, removing blood stasis and resolving phlegm.
Recommended food:
Papaya, white radish, jujube, red beans, yam, coix seed, beef and mutton, silver carp, lemon, cherry, chestnut, etc.
Taboo food:
Maltose, pomegranate, grapefruit, loquat, sugar, etc.