Question 1: How long can I lose belly fat by running? Aerobic exercise is necessary, otherwise you won't lose body fat. Mechanical exercise can only increase or shape muscles, but not reduce fat. Running is a good aerobic exercise, and it can't be less than 45 minutes at a time, otherwise it's useless. Don't worry about stovepipe unless you are all thin. Maybe you just don't want to stick to aerobic exercise, because it's lonely and boring. There is no other way. Hang in there. In fact, if you don't want to run, you can do rotation, ellipse deviation and so on. And you can also do some aerobic exercise or pedal exercise. Sit-ups don't digest fat, but they can make abdominal muscles smoother and better looking (shaping).

Question 2: Can thin belly run? Don't worry, it won't change your muscles and legs.

It can make your calves more symmetrical and firm.

Pay attention to your calves every time you finish running.

Leg press machine

Pay attention to running at a speed of 7-8KM/H for 40 to 50 minutes every day.

Eat it every morning, noon and evening, and eat less oil and fried food.

Then you can lose weight 15 kg after running for 2 months. Don't underestimate 15 kg, your body fat will not exceed 40 kg.

Fat is a whole, there is no such thing as local thinness.

If you want to be thin, let's be thin together, okay?

As for when to run, I tell you responsibly that it is best to rest 1 hour from 4 pm to 5 pm before eating. If there are no conditions, you can finish your work and then run. Do not run in the morning. You have no energy all day.

Question 3: Can running reduce your stomach? Running is not recommended. . . If you want to run. . Then stick to it. . . Otherwise, your muscles will rebound. . Will be fatter. It's all over the body. . Sit-ups . If this works. . Find a key one. . Hold it in your hand and put it behind your head. . Very tired. . Very effective. . . But the main thing is. . Hang in there. . Don't engage in one or two. . That didn't work at all. . . Hold on for a long time, maybe there are abdominal muscles. . . So come on. . .

Question 4: Can running reduce belly fat? You can lose weight, but the abdominal fat can't be reduced only locally. Run for the purpose of losing weight and bodybuilding, the time is not less than 20 minutes, the speed is slower, and the breathing is even. A 20-minute jog can not only exhaust a lot of glycogen in the body, but also make use of fat in the body. Moreover, because jogging is not very intense, it will not make the body too hypoxic, so it will help the consumption of fat, thus achieving the goal of losing weight. Exercise does have many benefits to the body, and men, women and children can participate. But how to choose the right amount of exercise scientifically is a problem that everyone cares about. Everyone has different requirements for sports and different purposes. For example, athletes demand to improve their sports performance and win glory for the country; Most people want to exercise and strengthen their physique; There are also many people who want to lose weight and keep fit in order to keep young and energetic. Different purposes, exercise methods are naturally different. Here, from the perspective of national fitness, how to choose the amount of exercise for athletes who focus on sports or aim at losing weight and bodybuilding. The study of exercise biochemistry found that within 5 minutes after running, the heart adjusted to the physical exercise, the heartbeat was obviously accelerated, and the heart pumped more blood, but the degree was uneven, which was called "heart adaptation period". After running for 5 minutes, the heart has adapted, the heartbeat is strong, and the blood is pumped evenly, which can be adjusted at any time according to the amount of exercise. Within 20 minutes of running, glycogen stored in the body is the main source of exercise energy, especially muscle glycogen and liver glycogen, because sugar can be decomposed into carbon dioxide and water under aerobic conditions, releasing a lot of energy. After running for 20 minutes, most of the glycogen is consumed, and the main source of energy is converted into body fat. When fat is used passively, it is first decomposed into glycerol and fatty acids. Glycerol can be directly oxidized to provide energy, while fatty acids are converted into acetyl coenzyme A, and then some of them are converted into sugar to provide energy. Because of the high oxygen demand for fat energy supply, when the running intensity reaches the level of hypoxia, it is impossible to provide energy by oxidizing fat. Therefore, the running time for the purpose of exercise should not be less than 5 minutes, otherwise it will not help to improve the cardiopulmonary function. Running for more than 5 minutes, the longer the duration, the better the exercise of cardiopulmonary function. As for the speed of running, it is secondary and can be adjusted according to your own physical strength. It should be noted that in the 1 month of long-distance running, the weight will increase slightly due to the increase of appetite, but the weight will drop rapidly in the second month. If you stop running, you should reduce the amount of exercise and exercise time day by day to avoid causing "rebound obesity".

Question 5: I keep running every day, but I still can't lose weight. How can I lose my stomach? Hello, running also needs the right method.

First of all, we should understand the following two questions:

1. Why not run to lose weight?

Run fast without losing weight? Hearing this, it is estimated that many people are heartbroken. Many people think that if you speed up running, it is best to run until you are sweating and exhausted, so that you can lose weight quickly. In fact, it is correct to lose weight and slow down the running speed.

Running fast will make people out of breath and feel very tired, so the running time will not be long, and more importantly, they will not consume any fat. The energy system of human body includes anaerobic phosphorus and glycolysis, and aerobic oxidation of sugar and fat. Fast running is short of oxygen supply, so the body can only supply oxygen but not energy, so fat can't participate in energy supply, only low-intensity exercise can have aerobic exercise, and fat can be mobilized and consumed as energy supply. In addition to not consuming fat, running fast is also easy to get hurt. It is proved that the stress value of rectus femoris and gastrocnemius of lower limbs with N-rope starvation is higher and the risk of strain is greater due to the complex interaction of two joints when running at a faster speed.

2. Why is jogging better for reducing fat?

Jogging is a simple aerobic exercise, which can activate the muscles of the whole body, promote the body to burn fat, and achieve the effect of slimming. It is worth noting that the real time to burn fat begins after 30 minutes of continuous exercise, so running needs to last for more than half an hour. Jogging for more than 30 minutes can not only exhaust glycogen in the body, but also utilize fat in the body. Because jogging is not very intense, it will not make the body too anoxic, so it will help the consumption of fat, thus achieving the purpose of losing weight.

The correct way to lose weight by jogging

1, do stretching exercise first.

If you want to lose weight effectively by running, you should do some stretching or relaxing exercises before running. On the one hand, you can warm up and prevent injuries. On the other hand, you can consume some glycogen first, so that the burning efficiency of fat can be greatly improved after running.

2. Drink enough water before running.

Besides not being able to eat on an empty stomach, it is also necessary to drink enough water before running. Not drinking water is more dangerous, especially in summer. Don't wait until you feel thirsty to remember to drink water, because your body is already in a state of water shortage. And if your body is short of water, you may stop running early because your body doesn't allow you to overdraw.

3. Jog for about 40 minutes.

Theoretically, under the premise of full warm-up, jogging for 20 minutes is similar to fast energy consumption. When the stored energy fat begins to be mobilized and ready to burn, if you stop exercising at this time, you can't achieve the goal of fully burning fat. So if you want to lose weight by running, you should run for at least 20 minutes, and 40 minutes is the running time recommended by experts.

4. The posture should be correct when running.

Running is an aerobic exercise, and everyone will participate in it. If you bow your chest or hold the handle all the time, you will not achieve the effect of exercise, but also increase the pressure on the lumbar spine, which will cause lumbar muscle strain for a long time. Therefore, when you exercise on the treadmill, you must tuck in your abdomen and chest and tighten your back muscles. Run fast in small steps, so that the center of gravity of the body is closer to the supporting foot, the quadriceps femoris can maintain balance without too much force, and the patella and femoral joint are slightly pulled.

Don't overeat after running.

Replenish water in time after running, but don't overeat. On the one hand, it will put a burden on the stomach. On the other hand, overeating after running will consume too many calories. In this way, the fat consumed by running will be supplemented, and running will be in vain.

Question 6: Can you reduce running if you have a big stomach? Can reduce running. It takes 40 minutes to run. Running to lose weight is a kind of exercise that is a little laborious and not annoying. It is best to do the following:

1, running for 3 minutes+sit-ups (mainly to exercise abdominal muscles) 1 min.

2. Run for 3 minutes+squat with bare hands (mainly to exercise leg muscles) 1 minute.

3, running for 3 minutes+push-ups (mainly exercise chest muscles) 1 minute.

4. Run for 3 minutes+supine leg lifts (mainly to exercise abdominal muscles) 1 minute.

5. Run for 3 minutes+squat with bare hands (mainly to exercise leg muscles) 1 minute.

6, running for 3 minutes+flat support (mainly exercise abdominal muscles) 1 minute.

7. Run for 3 minutes+pedal reverse flexion and extension (mainly exercise triceps brachii) 1 minute.

8. Run for 3 minutes+sit with your legs closed (mainly for abdominal muscles) 1 minute.

9, running for 3 minutes+supine knees and hips (mainly exercise lower back muscles) 1 minute.

10, running for 3 minutes+supine knees and legs (mainly to exercise abdominal muscles) 1 min.

1, after running for 3 minutes, you can choose not only running, but also skipping rope and running in place, and the exercise intensity is controlled at about 70%. How to measure this 70% exercise intensity? We can measure it this way. When running, the body feels between tired and not tired.

2. Practitioners of 10 group can choose to do 10 group or 5 groups of training actions according to their physical conditions. Practitioners can gradually increase the number of exercises, because the more exercises they do, the better the effect of reducing stomach.

3. When doing muscle training, it is recommended to do it within 1 minute as much as possible. You can do 10, and don't be lazy to do 8. The more you do, the better the effect of reducing fat in your stomach. If you can't hold on to 1 min in muscle training, you can also rest for 3 to 5 seconds according to your physical condition to ensure that you can hold on.

4. To use this method, you need to exercise at least three times a week, and each exercise lasts about 45 minutes. Stick to it for 6 weeks and you will see obvious results.

Exercise on an empty stomach in the morning is the best way to lose weight.

Question 7: How long can I lose my stomach during running? Hello, running can help you lose weight, but our body fat has become smaller. It is recommended to eat regularly, eat less high-fat and high-calorie foods, and combine running. Exercise must be gradual, gradually increase the amount of exercise, and the body must be tolerant. And measure your weight regularly, go to bed early and get up early to ensure adequate sleep, so that your physique will be better and you can lose weight and reduce your stomach faster. As long as you persevere, keep your mouth shut and spread your legs, not only thin belly, but also your whole body will be balanced and coordinated. Of course, abdominal fat is the fastest to lose. Please, it's up to you every month.

Question 8: Can aerobic exercise really reduce abdominal fat? 15 points 1. Ballet weight loss index:

Body-shaping effect: Compared with slimming, I think ballet can effectively shape the perfect posture. Ballet can add charm and temperament to women, and it is an excellent relaxation dance to precipitate oneself and adjust tension. Long-term practice can increase female connotation and improve temperament. Ballet can not only make us become graceful fashionable women, but also let us radiate the intellectual beauty and unique temperament of women from the inside out. Because ballet is basically on tiptoe, ballet has a good effect on stovepipe and plastic leg, which is equivalent to the heat consumed by athletes to complete an 800-meter competition, which is greater than that of tennis and badminton. The effect of reducing fat can be imagined!

Second, belly dance: weight loss index:

Body shaping effect: belly dancing is a new hot spot to lose weight this year. Its movements and dance steps are very casual and natural, and will not cause any harm to the body, and it is completely independent of age and body shape. For any woman who loves beauty, trying to lose weight is a good way. Belly dancing is mainly aimed at the fat in the abdomen and waist, which can effectively tighten the whole body lines and make you easily lose the fat on your arms, hips and thighs. In addition, many belly dancing moves are hip-lifting, abdomen-lifting, circle-turning or up-and-down movement, so regular training can make your waist more flexible and lines more beautiful.

3. Dance machine weight loss index:

Body-shaping effect: The dancing machine was introduced to Japan in 1998, and then to Taiwan Province Province. In Chinese mainland, this is a musical rhythm game. The biggest difference from traditional video games is that traditional video games use remote control rods and buttons or four-button handles, while dance machines use players' feet to complete the game. Many artists from Hong Kong and Taiwan have also become "forest dancers", such as Jacky Cheung, Jordan chan and Wu Junru. Later, the appearance of dance carpet made many housewives fall in love with this game, and they regarded it as a kind of exercise to lose weight.

Four. Pole dancing weight loss index:

Body-shaping effect: pole dance, called Pole Dance in English, refers to the prop dance with steel pipes as props, which completes orderly dance movements through climbing, rotation and handstand. Pole dancing is a whole-body exercise, but the most important thing is to exercise the abdominal muscles, buttocks and arm muscles. For example, if you circle around a steel pipe, you must tighten your abdominal muscles to complete various actions. As soon as you relax, your body will fall off immediately. Pole dancing will also exercise the muscles of the buttocks. Climbing the pipe is like a childhood game, and the inside of the ass will gradually get tighter. Pole dancing relies on the muscles of the arm to complete the action, and it also breaks all the records of "body shaping", as if it requires the strength of the whole body. Pole dancing burns 500 calories per hour. An hour and a half pole dancing course is equivalent to jogging 10 km. You can lose 5 kilograms by practicing pole dancing normally for 20 days. It's good for losing weight.

Verb (abbreviation of verb) Latin dance weight loss index:

Body-shaping effect: Latin dance is a kind of dance art which focuses on moving shoulders, abdomen, waist and buttocks. There are hundreds of muscles such as rectus abdominis, oblique abdominis, oblique abdominis, erector spinae, latissimus dorsi, etc. Since 1960s, many researchers have studied the physiological and psychological effects of sports dance. On average, for every Latin dance, there are 160- 180 waist twists, and the highest heart rate of women can reach 197 beats/min, and that of men can reach 2 10 beats/min. The energy metabolism is around 8.5.

3 Create an S-shaped slimming exercise

warm up

1, standing posture, legs shoulder width apart, arms extended upward, hands crossed, palms up. Tilt the upper body left and right, and stretch the side waist.

2. Stand with legs apart, arms straight and hands clasped. Stretch your arm up slowly.

3. Stretch leg muscles in lunges.

4. The legs are separated by about two shoulders, and the knees are bent, showing a semi-squatting posture. Put your hands on your knees and twist your upper body left and right.

5, standing posture, left knee bending, hands holding the left calf, pull to the body. Then change your right leg. Say it again.

6. Stand, bend your left knee backward, grab the instep with your left hand, straighten your right hand forward, palm down, and stretch your legs and waist and buttocks.

Create a plump upper circumference

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1-2. Bend your hands and slowly lower the dumbbell until the elbow is straight ... >>

Question 9: What exercise can best reduce your stomach? 1, epigastrium: The epigastrium is the part of the stomach. The easiest way is sit-ups. Attention, not sit-ups! If you sit up when doing this action, it is not good for your spine. Don't put your hands behind your head when doing this. Just cover your ears with your hands, or you will hurt your cervical spine. Do at least 3 groups every day, with 20 in each group.

2, the lower abdomen: it is a "small belly." Lie flat, legs straight, feet together, slowly lift, make a 90-degree angle with your body, and then slowly put it down. This action will be very tiring, but it can reduce the fat on the front side of the thigh. Do at least 2 groups every day, each group 15.

3, reduce the waist on both sides: ① One is to shake the hula hoop (aerobic exercise will last for 30 minutes before starting to consume fat, so exercise for at least 30 minutes). After a week, it was obvious that both muscles were tense. ② Stand with your feet slightly wider than your shoulders, your arms flat and your body in a "big" shape. Then bend your back, touch your left ankle with your left hand, then stand up straight and switch to the right. When you do it, you will feel the muscles on both sides of your waist stretched. Do a group of left and right, do 30 a day.