Men should lose their beer bellies. The most economical and simple exercise is doing sit-ups, which is the best way to exercise abdominal muscles. However, it should be noted that sit-ups cannot be done at will. Some people do sit-ups every day, with sore shoulders and backache, but their beer bellies are not small. This is because when most people do sit-ups, the movements are often not in place. Usually, the back and shoulders are very strong, but the abdomen has not been really exercised.

Therefore, when doing sit-ups, try to exert your strength on your abdomen and keep your movements in place. Generally, do four groups at a time, each group does 15 -20, and the interval between each group is not more than two minutes. In addition, there is an improved version of sit-ups. Zhang believes that if you want to make sit-ups better, you can try to make the following changes: only do 10 sit-ups per minute and keep them for 5 seconds when the upper body is at a 45-degree angle with the ground. This effect is better than doing 1 min 60 times. There are several economic and scientific methods, such as jogging, brisk walking and skipping rope. In fact, skipping rope will also have a good weight loss effect and be more interesting. Young people might as well give it a try. If possible, it will be more effective to go to the gym or fitness center with aerobic equipment such as treadmill, treadmill and electric bicycle.

■ It is very important to lose weight.

It takes patience to subtract the annoying "big belly" and "fat belly". Sometimes, after a period of exercise, the chubby belly does not flatten. This is because our bodies need time to metabolize, so don't lose heart at this time. To persevere, we must first check. Thin abdomen

Fat is most likely to accumulate in the abdomen. The fat here is a veritable "confidant" because it is close to the heart and is most easily mobilized into the blood circulation. Therefore, when the abdominal circumference is above 90 ~ 100 cm or the ratio of abdominal circumference to arm circumference is greater than 0.9 for men and 0.85 for women, abdominal fat must be reduced. How can we quickly reduce the excess fat in the abdomen and make the abdomen look flat? The following is a quick-acting abdominal flattening method, which can be effective in 45 days:

Warm up for 10 minutes until the whole body sweats slightly, and then wrap the abdomen with plastic wrap for 5-6 layers.

Second, do abdominal exercises on your back. Navel movement: lower body fixed, sit-ups, aimed at tightening and flattening the protruding part of the stomach. Subpubic movement: the upper body is fixed, and the feet are raised to flex and stretch the legs and raise the head, with the aim of tightening and subtracting the whole lower abdominal circumference. Extraabdominal oblique muscle movement: after completing the upper and lower abdominal movements, do various waist rotation movements. As an auxiliary exercise, this exercise makes the weight loss effect of upper and lower abdomen exercise more obvious.

Third, rub the abdomen and "drive away" the fat. There is a saying: "seven points of exercise, three points of kneading." If you want to get rid of abdominal fat as soon as possible, do 100 circular massage clockwise and counterclockwise after abdominal exercise to "catch up" with fat and promote fat metabolism. It is said that the above methods are done for 30 minutes at a time, 3 ~ 4 times a week, and will have significant effects if they persist for 45 days.