How to burn belly fat? In daily life, many people have abdominal fat. Once abdominal fat is formed, it will not only affect the overall image, but also cause more health problems. So what can we do to burn abdominal fat? Let's learn how to burn belly fat.
How to burn abdominal fat 1 1, flat support to lift knees and touch elbows.
The first action, we should recommend a flat support to lift the knee and touch the elbow. Before doing this action, we need to maintain a basic posture of flat support movement, tighten our abdomen, try to keep our bodies in a straight line, and then complete this action of raising our knees and touching our elbows.
This action is a great test for our abdomen. If you don't have a certain fitness foundation, then this action may be a bit difficult for you. At this time, you can change this action into the purest flat support, and then increase your difficulty after standardizing the flat support action. Let's finish lifting our knees and touching our elbows.
2. Sit on your back and step on your bike.
The second action is back kicking, also called air kicking. Before doing this action, we first need to keep a supine posture on the ground, then put our heads in our hands, bend our legs and lift them off the ground to keep our abdomen tense. Let's finish this stampede.
When we do this cycling action, we must keep our abdomen strong and try our best to standardize the action. You can also hit our knees with our oblique elbows, which will cause greater stimulation to our abdomen.
3. Half-rolled abdomen
Next, I'd like to recommend a semi-belly roll exercise. If you look at the name of this sport, you may feel a little confused. Then you can look at our legend. First of all, we need to maintain a supine posture on the ground, then put our feet together, and then complete a semi-abdominal roll with the strength of the abdomen.
When we do this, you can always keep your shoulders off the ground, which will give us more stimulation in the abdomen and make your abdominal training better.
4, supine back support alternate leg lifts
The last action is to lie on your back and support your legs alternately. When we do this action, we need to stay on our back, and then put our hands behind our backs to support our bodies. Keep this posture unchanged, tighten our abdomen, and we will complete this alternating leg lift. When doing leg lifting, try to lift our legs higher, reach the limit of our body, keep our abdomen tense and feel the burning of abdominal fat.
How to burn abdominal fat 2 1, sit-ups.
Thin belly index: ★★★★★★★
Why sit-ups are the most effective exercise for thin abdomen? This is because sit-ups are highly targeted, which can fully exercise the fat in the abdomen and make the loose fat in the abdomen firm, but the movements must be standard and the exercise should be moderate, otherwise the stomach may be sour the next day.
Correct sit-up exercises: lie on your back on the mat, bend your knees about 90 degrees, and put your feet flat on the ground. Hands can be placed behind your head or at your sides (the closer your hands are to your head, the stronger your abdominal muscles will be, and it will be more difficult to do actions. Beginners can put their hands behind their heads after strengthening their abdominal muscles. Use the strength of abdominal muscles to slowly pull up the body, exhale when you get up, and when the body rises to a thickness of about 10-20cm from the ground, tighten the abdominal muscles and pause for a moment, and finally slowly lower the body back to its original position.
2. Belly dancing
Thin belly index: ★★★★★★★
Besides being a dance art form, belly dancing is also widely respected as a fitness exercise. Belly dancing can increase the strength of abdominal muscles and the flexibility of the body, and it can also burn a lot of excess fat. 60 minutes of belly dancing can burn 330 calories, which is one of the most effective exercises in thin belly.
The basic action of belly dance: draw 8 characters on the crotch.
This action is super effective for reducing stomach. The specific method is: raise your hands or put them on your waist, then keep other parts of your body still, and use the muscle strength of your waist and abdomen to drive your crotch to draw an "8" in the air. You can do this while watching TV at home. It doesn't need to be quick, but remember to put it in place and complete the "8" calligraphy and painting.
Step 3 ride a bike in the air
Thin belly index: ★★★★★
Cycling in the air is one of the most effective exercises to reduce stomach, because the legs need the help of waist and abdomen when exercising. The more in place, the more powerful the exercise on the waist and abdomen. However, it should also be noted that the exercise should not be too big, and it is best to do it 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. It should be noted that it is best to straighten the instep when doing the action, and don't move too fast. Slowly put the action in place and feel the muscle changes in the abdomen and legs.
Step 4 shake the hula hoop
Thin belly index: ★★★★★
Hula hoop can be used in thin belly because we should make full use of the strength of the waist and abdomen in the process of turning, and at the same time, we can also shape the waist line while reducing the belly. But choose a hula hoop with moderate weight. If it is too heavy, it will cause a load on the body, and if it is too light, it will be difficult to shake.
5. Horizontal abdominal muscle movement
Thin belly index: ★★★★
This horizontal abdominal muscle exercise can play the role of slimming the abdomen 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.
1, umbilical exercise: lying on the floor or bed, keeping the lower body still, and then doing sit-ups can tighten the protruding part of the abdomen and make it flat.
2. Lower abdomen exercise: lying on the floor or bed, keeping the upper body still, lifting your feet to do flexion and extension and head-up exercise, which can tighten and shrink the whole lower abdomen.
3. 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 kind of exercise can play an auxiliary role, and you can see more obvious weight loss effect of upper and lower abdominal exercise.
Step 6 jump rope
When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp the magical weight loss effect of skipping rope. In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time.
Although skipping rope is a good way to keep fit, it is easy to get hurt if you are not careful, so you should pay attention to the following matters: wear soft and light high heels when skipping rope to avoid ankle injury. The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains. Feet should rise and fall at the same time. Don't jump too high, so as not to damage your joints due to overload.
7. jogging
Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious. When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming.
Because it is not a competition, it doesn't make much sense to pursue speed. Really effective aerobic exercise should pursue persistence. When running, the coordination of breathing and pace is emphasized, and the gentler one is "two steps and one breath, two steps and one shout". During running, you should relax all over, don't feel tired, and don't make the cardiopulmonary system feel pressure. Especially when you start running, you must slow down or even go fast, so that the cardiovascular system and joint muscles can gradually adapt.
8, variable speed operation
This fast jogging way is simple and casual, and there is no need to follow established rules. Moreover, combining fast running with jogging can consume both sugar and fat. This is because the energy consumed by the human body during exercise mainly comes from sugar and fat. In a short period of rapid and large-scale exercise, sugar is mainly consumed; In long-term moderate exercise, fat consumption is the main factor.
Running to lose weight often starts too hard and lacks stamina. Running at a constant speed is the main method, and the effect is not obvious. The correct running to lose weight should be variable speed running. You should jog for 65,438+05 minutes, and then slowly accelerate. In order to lose weight, aerobic exercise must continue. /kloc-you can't run for 0/5 minutes, but you need to persist for more than half an hour.