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One: 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.
Two: Bend your knees and lift your legs
Practice: lie flat on the ground, keep your hands close to the floor. The fatter you are, the more your knees bend. Then put it down and repeat it several times, which will help to exercise your lower abdominal muscles.
Three: 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.
Four: 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.
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One: Strengthen physical exercise
The most effective way to turn abdominal fat into strong muscles is of course through physical exercise. It is recommended that men do two or three high-intensity exercises every week, such as climbing mountains, swimming, riding horses, running and playing tennis. These exercises can accelerate the burning of belly fat and help you lose belly fat quickly.
Two: Healthy Eating Many men get fat because they usually eat too much fat, and the calories they consume every day greatly exceed the calories they need to consume. At this time, heat is stored in the body in the form of fat. Therefore, men who want to lose weight should have a reasonable diet, preferably light vegetables.
Three: Abdominal reduction * * * The method of abdominal reduction * * is very simple, but we need to stick to it for a long time and regard it as a habit in order to lose weight. Men who want to lose weight can draw a hand-painted circle along their navel after meals, which can promote digestion and help burn fat.
Four: Sit-ups before going to bed will slow down the metabolism before going to bed, so if you want to lose fat on your stomach quickly, you may wish to do sit-ups before going to bed to promote the burning of abdominal fat. When doing sit-ups, you don't necessarily need a large number, just about 20 a day, but the movements must be standard, so that you can exercise your abdominal muscles and lose weight.
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First, horizontal abdominal muscle movement
The reason why this set of horizontal abdominal exercises can reduce the stomach is because it is also aimed at the abdomen and waist. It is worth a try to reduce the fat in the upper abdomen first, then the fat in the lower abdomen, and then exercise the waistline.
Umbilical therapy exercise: lying on the bed or floor, keeping the lower body still, and then doing sit-ups can tighten and flatten the protruding part of the stomach.
Lower abdomen exercise: lying on the bed or floor, keeping the upper body still, lifting your feet to do leg flexion and extension and head-up exercise can tighten and shrink the whole lower abdomen.
Exercise of the external oblique muscle: After completing the above two exercises, you can practice the external oblique muscle. It is mainly to twist the waist and abdomen muscles on both sides. This exercise plays an auxiliary role, making the weight loss effect of upper and lower abdominal exercise more obvious.
Second, climb the stairs.
Climbing stairs requires a lot of exercise, which is more effective than running to lose weight. In the process of going upstairs, we actually have to move against the gravity of the earth, so we need to be nervous all over, use our legs to drive our bodies up, and at the same time, our upper body should work hard to finish it, so we often sweat profusely after the exercise, because the whole body consumes a lot of heat. The weight loss effect of climbing stairs can actually be compared with climbing mountains, but it is much more convenient. We can find a place with long stairs for outdoor practice, and office workers can also use the commuting time to climb the stairs instead of taking the elevator.
When going up and down the stairs, you mainly use the muscles on the front side of your thigh. Lifting the body when going up the stairs, supporting the body when going down the stairs, also has the function of exercising the psoas major muscles. When climbing stairs, the upper body is straight, the strength of the lower body movement will be transmitted to the abdomen, and the abdominal muscles can also be exercised. If the office or home floor is not high, take the stairs from today.
Third, step on a bike in the air.
When your legs are moving, you should use the strength of your waist and abdomen. The more action is in place, the more powerful it is to exercise the waist and abdomen, which is one of the most effective exercises to reduce stomach. Be careful not to exercise too much, and it is best to do so before going to bed, and the effect will be better.
Exercise of aerial bicycle: Lie on your back on the bed or cushion, then lift your legs and keep your upper body on the ground, and then bend your knees alternately to 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 for support. When doing movements, it is best to keep your instep straight and not move too fast. Slowly put the action in place and feel the muscle changes in the abdomen and legs.
Fourth, fun running
For office workers, fun run not only solves the distress of not having time to exercise during the day, but also makes the effect of exercise more obvious, especially those with "general belly", and should take time out to run at night.
A study by the Clinical Research Center of the University of Chicago in the United States shows that hormones, the key substances of human metabolism, have the strongest response to physical exercise between 7 pm and 2 am the next day, and the contents of corticosteroids related to fat metabolism and thyrotropin related to muscle repair increase sharply. Therefore, this time is the best time to lose weight by running.
Dr. DavidMela, head of Unilever's global weight management project, suggested that it is best to drink a cup of green tea before fun run. In addition to replenishing water, catechins in green tea can also enter the whole body through blood circulation, strengthen metabolism, enhance fat oxidation and energy consumption, and especially have a certain inhibitory effect on abdominal fat.
Verb (abbreviation for verb) swimming
Swimming for an hour can consume 476 calories, which is equivalent to two hamburgers. Is the best way to lose weight. However, there are several points to note.
Go all out when swimming. Keep the heart rate at about 80% of the maximum heart rate. In order to ensure this standard, every time you swim, you should count how many times your pulse jumps in 6 seconds, and then add a "0" to your heart rate of 1 min. During swimming, the rest time is halved until a round trip or interval time is reduced to 10 second. Floating boards, paddles, flippers, lifebuoys and other water toys not only help to burn more calories, but also exercise the muscles of limbs.
Practice in different periods. Like the training of professional swimmers, swimming is divided into four sections, with breaks 15-30 seconds. The specific arrangement is to swim 1 round trip, then swim 2 round trips, then swim 2 round trips, and finally swim 1 round trip, and each section ends with a quick swim. Many people swim very slowly and consume far less calories than fast short-distance swimming, but don't run through fast swimming, or your physical strength will be too fast. You can swim slowly first, then quickly, then slowly, then quickly.
Sixth, take a walk
Walking is considered as one of the best exercise methods, because it is not limited by time and space, and the walking speed can be adjusted according to one's own wishes. Fitness and weight loss, especially walking after meals, can accelerate the burning of fat and play a role in losing weight.
First of all, speed is important. You can choose to walk at a speed of 1.5 km for 4 km, then walk at a normal speed for10min to recover, then walk at this speed for 4 km, then walk at a constant speed for10min, and so on. You can also keep walking for 30 to 45 minutes, or walk quickly. Keep the speed at about 120 steps to 140 steps per minute.
Every time you walk, you should shrink your abdomen in minutes, and your thoughts are focused on shaping your abdomen. And when walking, imagine that your legs are raised to the height of your navel. When you take a step forward, your hips should also move forward immediately. This walking posture, which rotates to the hips, will make your torso rotate, so more abdominal muscles will contribute, and the abdominal lines will become flat and tight.