Living habits are the most fundamental factor affecting body shape. Minus the beer belly, first, we should work and rest regularly. Avoid staying up late and ensure that you sleep for more than 7 hours. Second, diet. Avoid overeating and quit high-salt and high-oil foods. Of course, the so-called loss of beer belly, first of all, to abstain from alcohol, even if you drink, you should drink less, especially don't drink more beer. Choose the right amount of red wine or white wine to relax muscles and promote blood circulation. ? ? Swimming to reduce beer belly? Swimming is the exercise that needs abdominal muscles most. Use swimming to tighten abdominal muscles, and slowly reduce abdominal fat under the massage of water. Swimming should be done for a long time, preferably once every other day and at least twice a week. ? ? Hula hoop to reduce beer belly? Don't underestimate, hula hoop is a very physical exercise. It is the bane of waist and abdomen. It is the best time to lose weight to turn the hula hoop 3 hours after dinner every day. Can help intestinal digestion and detoxification, and is of great benefit to reducing beer belly. ? ? We must persistently reduce the beer belly, change our lifestyle, and insist on thin belly exercise for at least one month, and we will see great results. ? ? Beer belly action fuck? If you are still dissatisfied with your "beer belly" through the above two methods, this set is enhanced and simple, and you can lie on your back. As long as you persist for a few months, it will definitely have an effect. ? ? Complete each action according to the prescribed number of repetitions, and don't pause between two actions. After completing all five movements, rest for no more than 15 seconds and start again. You can always do it three times at the beginning and gradually increase it to five times. ? ? 1. Put your head in your hands, lift your feet upward, bend your knees at right angles, and straighten your right foot forward, but don't touch the ground. Lift your body and turn to the left so that your right elbow touches your left knee. Change your left foot and straighten it forward, then turn right. Repeat 10 times. ? ? 2. Put your head in your hands, bend your feet and step on the ground. Put your right heel on your left knee. Lift your left palm a few centimeters off the ground. Lift your body and feet so that your head touches your right knee. Hold this position for 2-3 seconds. Repeat, but do not touch the ground with your left foot. Put your left heel on your right knee and do it again. Repeat 10 second. ? ? 3. Put your hands on your sides and put your feet together. Lift your right foot, relax your knees, turn your hips to the left, and let your right foot lie on the floor across your body. The right foot recovered slowly. Lift your left foot and do it again. Repeat 10 times. ? ? 4. Put your hands on your sides, lift your feet, bend your knees at right angles, tighten your abdominal muscles, lift your hips, and let your knees touch your chest. Hold this position for 2-3 seconds before doing it. Repeat 20 times. ? ? 5. Put your hands on your head and elbows at your sides. Feet up, feet together, knees slightly bent. Raise your head and shoulders, but your back can't leave the ground to recover. Repeat 20 times. ? The plan for the first day? Chest: 6 groups of flat bench press, 8- 10 times in each group? Push-ups in 4 groups 10- 20 times in each group? Parallel bars arm flexion and extension 8- 10 times in each of the 4 groups? Butterfly machine clip chest 4 groups each group 8- 10 times (as an auxiliary project)? Back: 4 groups of pull-ups, 6-8 times in each group? Six groups of latissimus dorsi chest pulldown 10- 12 times per group? Abdomen: Four groups of sit-ups, 20 times in each group? Four groups of supine leg lifts, 20 times in each group? Plans for the next day? Shoulder: 6 groups of vertical lifting, 8- 10 times for each group? 4-6 groups of sitting dumbbells each lift 8- 10 times? Four groups of dumbbell side lifts 12- 15 times each? Arm: 4-6 groups of upright barbells bend, each group 10- 12 times? 4-6 groups of cervical posterior arm flexion and extension each group 10- 12 times? Legs: Squat 6-8 groups, 8- 12 times in each group? Heel lift 6 groups 12- 15 times per group? The plan for the third day is the same as that for the first day? The plan for the fourth day is the same as the next day? The fifth day plan? Aerobic training: running for 20-30 minutes? Fixed bicycle 10-30 minutes is for reference only.