First, exercise the abdomen.

According to scientific research, compared with sit-ups, sit-ups have better exercise effect and less harm to the body. Sit-ups are the way we used to exercise our abdomen before. However, recent research by fitness experts shows that sit-ups will increase the pressure on the spine and easily lead to lumbar disc herniation. And the exercise effect of sit-ups is really not as good as belly rolling.

Do 30 abdominal rolls every day, and divide them into three groups, each group has ten times, and each group has a rest for 30 seconds. For a month, abdominal fat will be significantly reduced. With other aerobic exercises, the embryonic form of abdominal muscles can be developed in about three months. People with less body fat should be able to build six abdominal muscles in three months.

Second, climb the mountain.

Mountaineering is to support the ground with both hands, then raise your knees to your chest continuously, and then raise your knees repeatedly to form a running posture. Generally, mountaineering runs in groups of 30 seconds, and three groups are practiced every day. In addition to exercising abdominal muscles, it also has a good fat burning effect.

Third, flat support.

Plate support is a very painful process, and everyone should understand it. But the exercise effect of flat support is obvious to all. Generally, you may sweat after 30 seconds of flat support. If you want to practice abdominal muscles, you can do flat support for three or four minutes every day.

If you can't last three or four minutes at a time, you can do it several times, for example, for 30 seconds at a time, or for one minute at a time. Adjust according to your physical fitness and athletic ability. Flat support can not only exercise the abdomen, but also exercise other parts of the body.

The flat bracket can also play the role of inspection. Where should I shake first in the flat support exercise? The last support failure shows that your place is not strong enough. For example, if you support on a flat plate and your legs shake first, it means that your legs are not strong enough. You can increase leg training in the future.

Extended data:

Men can lose belly fat through the following foods:

1, tropical fruit

The so-called "tropical" fruits are fruits that grow in tropical areas, such as papaya, pineapple, banana, pitaya, grapefruit and mango. I don't know if I don't check it. I'm shocked if I check it. Tropical fruits contain more kinds of digestive enzymes than ordinary fruits, which can help gastrointestinal peristalsis and strengthen the body's detoxification ability.

2.yogurt

Milk tea and drinks, they never drink for health reasons. If you really want to say your favorite drink, it is yogurt. I still remember a yogurt advertisement saying "The more you live, the happier you are". Yogurt is really something that can make your stomach high. Active lactic acid bacteria in yogurt can drive the flora of the stomach itself and strengthen gastrointestinal peristalsis.

3. Snacks only eat nuts

Nut snacks are unsaturated fatty acids, which can strengthen our microcirculation.

People's Network-What exercise can men do to quickly lose abdominal fat?

People's Network-How to reduce male abdominal fat? Three tricks to make your stomach disappear without a trace