Question 2: How to use the gym to lose belly fat? Determine whether it is subcutaneous fat or visceral fat: pinch the meat on your stomach with your hands. The part that is easy to pinch is subcutaneous fat, and visceral fat is generally inevitable;
If it is subcutaneous fat, you can use a lot of aerobic exercise and anaerobic exercise to complete fat consumption. Specific methods: first do ten minutes of running to warm up, and then do thirty minutes of anaerobic. Be sure to focus on these movements: bench press, hard pull, rowing, squat, sit-ups, which can consume energy to the greatest extent. The last 20 to 40 minutes of aerobic exercise can be running, swimming and sit-ups.
If it is visceral fat, it is necessary to adopt an aerobic way between groups. After making several sets of anaerobic equipment, I ran on the treadmill for 3~5 minutes, with the maximum intensity of 80%. Reducing visceral fat is relatively more difficult and more difficult. It is suggested to reduce the strength moderately in the early stage and increase the strength after slowly adapting.
Dieting, at least 30 minutes before training, eating some carbohydrates such as steamed bread, 3 minutes is enough to provide the energy needed for training, so as to ensure that you can successfully complete the planned training amount and consume more energy. After the training, we must control eating less greasy, salty, sweet and refined coarse grains such as flour, and eat some coarse grains such as whole wheat and various coarse grains appropriately until we are full. Never overeat because you seek psychological balance after training, so the training will be in vain.
Question 3: For people who exercise regularly, sauna can reduce subcutaneous fat. Haha, it's easy. If you really want to exercise your body better and get a tall, strong, capable, well-proportioned, chic and graceful figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need spiritual similarity, but you must pursue similarity. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (you can exercise, improve your vital capacity, self-confidence and raise your voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote your physical growth, strength and beauty of muscles in all parts, and improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more in horizontal bars and parallel bars (it is best to meet or exceed the physical training standards of high school);
Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each time;
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: first, it is best not to eat pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because dinner is the most favorable condition for long meat, so you must control it well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: Before the age of 23, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), which will affect your height and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and martial arts routines of physical exercise, and then carry out specific exercise and implementation.
Above, your perseverance.
As long as you can stick to it for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, in less than three or five years, you will certainly develop yourself into a tall, capable, handsome, graceful, and graceful situation, which reveals the elegance of the seven fairies and makes all the handsome guys and beautiful women around you like to be sought after. Wouldn't it be better?
Wish you success!
Question 4: Is it good to exercise at night? How to quickly lose subcutaneous fat? A complete fitness plan should include three aspects: eating (diet), practicing (training) and sleeping (sleeping), and practicing consists of three main parts: heart and lung, strength and flexibility. In view of this, my training plan is: 5- 10 minute aerobic warm-up, 5- 10 minute stretching and relaxation, and 40-50 minutes strength training in the middle. Strength training mainly includes: 1) back: pull-ups (pull-down in front of the neck); 2) Chest: flat bench press (chest push in sitting position); 3) Legs: barbell squat (Smith squat); 4) Shoulder: barbell pressure (dumbbell pressure); 5) Arm: barbell bending (dumbbell bending); 6) Abdomen: sit-ups (sit-ups). Training remarks: Training is conducted three times a week, once every other day, each time about 1 hour. Practice the whole body, one action for each part. There are three groups of actions in brackets, each with 8-65,438+02 times. The action interval is 2 minutes and the interval between groups is 30-60 seconds. Exhale when you exert yourself, inhale when you relax, and move steadily and slowly. It is necessary to gradually increase the weight to increase the adaptability of muscles to cope with training. Use freely adjustable weight equipment for training. This can make the muscles respond better to the resistance generated by the instrument. Because you can let more muscles participate in sports. When doing an action, whether it is lifting or lowering, we must control the action well, so as to concentrate and avoid borrowing. Diet: Eat less and more meals, and eat more eggs, milk and meat in moderation. The daily diet is: protein is moderate, with low fat and high carbohydrate. The ratio of the three main nutrients should be about 25∶20∶55. Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high in content, which can be used as the first choice. Protein is the most important source of nutrition for muscle growth. Protein, a bodybuilder, should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak. Sleep: It is best to sleep for 8 hours every night, and take a nap for 30 minutes if you have time at noon. By the way, the training time should be arranged from afternoon to evening as far as possible, because the physical strength and flexibility of the human body are at their best at this time. Finally, I wish you an early success in fitness! 14 The secret of increasing muscle mass is: heavy weight, low frequency, multi-group, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation among groups, multi-muscle training, eating protein after training, resting for 48 hours, and being light but not fake.
Question 5: Fitness problem, how to lose subcutaneous fat on the stomach? It is impossible to make the abdominal muscles obvious. You can't just lose belly fat. If you want to make the abdominal muscles obvious, you can only lose fat. Like bodybuilder Li, do more aerobic exercise for a long time. Prester, he doesn't practice abdominal muscles at all. Before the game, his abdominal muscles will come out as soon as they are dehydrated. It is impossible to lose only the fat in the abdomen.
Question 6: How can we quickly lose subcutaneous fat? Losing weight is not fast, but fast.
It is the best way to lose weight to find a method that suits you and stick to it easily. I lost weight before I knew it, and it was not easy to rebound. I'll tell you the way I've been insisting.
Eat less and exercise more, don't be lazy, because laziness is one of the direct causes of obesity.
Try to eat more vegetables and white meat, don't eat fried and greasy things, and insist on not eating after 7 pm.
Do more housework, and you will find yourself getting thinner and your skin will get better unconsciously. These are my years of experience in losing weight, and I have lost a lot of weight. I hope you can lose weight too.
And don't believe in any diet pills, which can only make your body very poor.
Losing weight is a protracted war. If you want to beat yourself, you must have unremitting courage!
If you are willing to exercise and jump rope, you will have unexpected gains.
All the above are my personal weight loss experience and persistence methods.
No harm to the body, the effect is very good.
Question 7: How to reduce abdominal subcutaneous fat?
Because many office workers sit in the office for a long time and lack exercise, it is easy to accumulate fat in the abdomen, which belongs to deep fat. To solve it effectively, we need cooperation from many sides.
Change your eating habits.
Don't sit down or sleep on your stomach immediately after eating. It's best to stand all the time. You can choose to take a walk or pack some things. In addition to reducing fat accumulation, it can also help digestion. Because within 30 minutes after a meal, if you are still, it is most likely to form abdominal fat.
To cooperate with sports.
Shake the hula hoop or do sit-ups and stretching exercises at any time, which can gradually eliminate abdominal fat, make abdominal muscles stronger and make it more difficult to accumulate fat.
1. Sit up straight.
Women who expect to be in the office for a long time on weekdays must sit up straight, for example, don't hunch over and put their feet around smartly, because the correct sitting posture not only makes your manners better, but also keeps your abdomen and buttocks tense, so that the hip lines are not easy to deform and the leg curves are corrected.
2. Don't bear it.
Because it is easy to make flatulence, if you get used to it, the rectal mucosa will become dull, and even form inertia constipation and poor defecation, then the lower abdomen will naturally grow sturdily! In addition, you can try to drink a cold drink or eat more fruits and vegetables when you get up in the morning, which can achieve gastrointestinal peristalsis and promote defecation.
3. Use abdominal breathing.
The method of abdominal breathing is actually very simple; When we inhale, our abdomen will rise, and when we exhale, our abdomen will contract. Although I may not be used to it at first, I am used to it, which will help gastrointestinal peristalsis and promote the discharge of waste in the body. On the other hand, it will also make the air flow smoothly and increase the vital capacity.
4. Keep losing weight.
When walking and standing, remember to contract the abdomen forcibly, and then cooperate with abdominal breathing. You may feel very tired a day or two ago, but after a long time, you can see that your abdominal muscles become tight, and you can easily lose weight.
5, absolutely diligent in exercise, in addition to reminding yourself to abdomen, do more anal exercise, and take the stairs frequently, so that fat will no longer sag under the influence of gravity; In addition, women who often sit in the office can use the office chair to keep their upper body straight, their pelvis tilted backwards, sit on the * * *, and then slowly pull the * * * up until it is tight, and then return to its original state. If you are not used to it at first, but get used to it later, it will help the gastrointestinal peristalsis and promote the discharge of waste in the body. On the other hand, it can also make the air flow smoothly and increase the vital capacity.
Fight back waist fat
Myth 1: Sit-ups are the best way to exercise abdominal muscles.
Reality: Shoulder ache, backache, but my stomach is still there.
Sit-ups, which have always been regarded as a magic weapon to obtain a flat and firm abdomen, have not been included in the "most effective abdominal fitness methods" of authoritative American fitness institutions. There is a simple reason. When we sit-ups, the movements are often not in place. Usually our backs and shoulders are full of strength, but our abdomen has not been really exercised.
After comprehensive evaluation of the effect of 13 abdominal fitness method, experts found the first three most effective methods, namely: riding machine (bicycle fitness device) training; Captain's chair (a bench with a 30-degree angle to the ground, you can lie on it and lift your legs for a few seconds to strengthen your abdominal muscles) training; Fitness ball training.
Improved version of sit-ups: Fitness instructors believe that in order to make sit-ups play a better role, we can try to make the following changes-only do 10 sit-ups per minute, and keep the upper body at a 45-degree angle with the ground for 5 seconds, which is much better than doing 60 times per minute.
Myth 2: If you want to develop tight abdominal muscles, you must do abdominal exercises every day.
Reality: There will always be a counterattack.
The formation process of abdominal muscles is exactly the same as other parts of the body, and it takes some time to shape. Because after a lot of training, the cellular morphology of muscle tissue has changed, but it has not been fully formed, and it usually takes 48 hours to complete the task of muscle "reconstruction". Daily abdominal exercise can certainly promote the burning of fat, but it does not leave time for the formation of abdominal muscles. Once the exercise is relaxed, the fat will immediately launch a "counterattack" and everything will be in vain.
Correct practice frequency: 1 3 times a week.
Myth 3: High-density exercise will definitely double the effect.
Reality: breathless and out of position. ......& gt& gt
Question 8: What exercise should I do in the gym to reduce subcutaneous fat? Aerobic exercise, all kinds of lightweight sports, that is, those that do not exercise much, do not sweat, and do not have to be breastfed, such as riding a bike, running on a treadmill, jogging, etc. On the one hand, don't be too intense, on the other hand, exercise time should be sufficient, and it is best to have 1 hour each time. You can walk on the treadmill for 40 minutes. If you are a girl, you can also ride a bike. If you want to carve some parts of your body, you can also choose some light fitness exercises to do it. Besides, it's good to learn some aerobics.
Question 9: How to lose subcutaneous fat, that is, the fat below the abdomen. Sit-ups! Absolutely useful, just four words liar; You're insisting!
Question 10: How to exercise to reduce subcutaneous fat? Do more outdoor sports and run. rope skipping