Methods 1: Use aerobic exercise to burn fat.
1. If you can't go to the gym, you can run. If you want to have a good exercise when you can't ride a bike or use a rowing machine, running is good aerobic exercise. Try running for 20 to 30 minutes three times a week. It doesn't matter how fast you are, as long as you are faster than walking. Running is a high-intensity aerobic exercise, so if you have problems with your feet or knees, you should try other exercises.
2. Try riding a bike and doing low-intensity exercise. Cycling has the same exercise effect as running, but it has less influence on the legs. You can ride a stationary spinning bike or ride a bike outdoors. Ride a bike three times a week for 30 to 45 minutes each time. If you feel that cycling is too easy, you can increase the resistance of cycling or spinning.
Exercise your whole body by swimming. Swimming can exercise the whole body muscles and burn a lot of fat. You can use the basic freestyle position or mix other positions, such as butterfly, breaststroke and backstroke. How long you can swim at a time depends on your overall health. At first, you can travel three times a week for 20 to 30 minutes each time.
4. Walk and do low-intensity exercise. If you are injured or don't have the endurance to do longer exercise, then walking is a good aerobic exercise. Take a walk 2 to 3 times a week for 20 to 45 minutes each time. You can walk outdoors, on the treadmill or on the track of the gym.
5. Choose 1 or 2 favorite aerobic exercises every week. You should do aerobic exercise two or three times a week for 20 to 30 minutes each time. You can do the same aerobic exercise every time or take turns. For example, if you do aerobic exercise on Monday and Wednesday, then these two days will all be used for walking, or walking on Monday and swimming on Wednesday.
Method 2: Exercise the chest and arms.
1, do dumbbell bench press to exercise chest muscles. Lie on your back on a training stool or flat surface. Lift dumbbells to your chest, shoulder width apart, palms facing each other. Turn your arms so that your palms are facing outward and your forearms and upper arms are at a 90-degree angle. When you push the dumbbell up with your chest muscles, exhale the air from your lungs. When you reach the highest point, stop breathing for one second. While inhaling, grab the dumbbell and slowly put it down. Do 3 groups, and each group repeats this action 8 to 10 times.
To determine how much weight should be used, you can first determine the maximum weight when you can only do one action. Then multiply this weight by 60% to 70%, which is the weight that should be used in daily exercise. For example, if the maximum weight of an action is 4.5 kg, then 2.7 kg dumbbells will be used when doing multiple actions.
If you feel that there is almost no difficulty in using the weights at first, you can test the maximum weights again and readjust the weights used.
2. Try to exercise triceps by pressing shoulders with one arm. Stand with your legs apart, with the distance between your feet slightly less than your shoulder width. Hold the dumbbell with both hands. Lift a dumbbell, shoulder height, palm outward, which is the starting position of the action. Exhale, push up the dumbbell, and let the arm fully extend. Pause for a second, then slowly put down the dumbbell. Repeat 8 to 10 times, and then change the other arm. Repeat three groups.
3. Do standing dumbbell rowing to exercise your back. Stand with your feet shoulder-width apart. Hold dumbbells with both hands, palms facing thighs. Keep your back straight and your elbows slightly bent. When exhaling, lift the dumbbell to shoulder height and always keep the dumbbell as close to your sides as possible. After lifting, the elbow should be above the forearm and the dumbbell should be as close to the chin as possible. Hold the dumbbell for one second, then inhale and slowly lower the dumbbell. Do 3 groups, each group repeats 10 to 12 times.
4. Do push-ups. Stand on a bench or high platform. Put your hands on a bench or high platform, and the distance between your hands is slightly larger than the shoulder width. Move your feet backwards so that your body is straight and your arms are perpendicular to the platform. Keep your body straight and slowly lower your body to the edge of the platform or bench. Then push your body up until your arms are straight. Do 3 groups, each group repeats 8 to 15 times.
5. Try triceps flexion and extension. Lie on your back on a training stool or flat surface. Hold the dumbbell in front of you with your arms at a 90-degree angle with the bench and body. Elbows closed, palms facing each other. Inhale, keep the upper arm still, lower the dumbbell to the ear and bend the elbow. When the dumbbell touches the ear, exhale and use the strength of the triceps brachii to lift the dumbbell again. Do 3 groups, each group repeats 6 to 8 times.
6. Choose two or three of these actions to practice. Don't practice everything. On the day of training, choose 2 or 3 movements to exercise your chest and arms.
Method 3: Exercise back muscles.
1, do pull-ups. Hold the horizontal bar with both hands, palms outward, and the distance between the arms is slightly less than the shoulder width. Keep your arms directly above your body and your torso as straight as possible. While exhaling, pull your body up until your head is flush with the horizontal bar. Biceps exert a little force, keep this position, then exhale, slowly lower your body and return to the starting position. If you don't have enough strength to finish the pull-ups by yourself, you can ask a bystander to hold your feet and provide some support.
Do 5 groups, and repeat 2 to 3 times in each group.
2. Try rowing with dumbbells to exercise your back and arms. Put your right knee on the training stool, bend down until your upper body is parallel to the floor, then hold the training stool with your right hand, and pick up the dumbbell from the floor with your left hand, palm facing your torso, arms straight and back straight. While exhaling, bend your elbows, lift dumbbells, and keep your upper arms close to your torso. When the dumbbell reaches the chest, squeeze the back muscles. Inhale and put the dumbbell back on the ground. Do 3 groups on each side of the body, and repeat each group for 8 to 10 times.
3. Be a bird. Sit on the edge of the training stool with your feet together and put two dumbbells at the back of your legs. Bend over, keep your back straight, palms facing each other, and hold two dumbbells. Bend your elbows slightly, exhale, and lift the dumbbell to the outside of your body until your arms are parallel to the ground. Hold the dumbbell in your hand for 1 sec, then slowly lower the dumbbell and inhale at the same time. Do 3 groups, each group repeats 6 to 8 times.
4. Choose 2 or 3 moves and add them to your training plan. In order to really shape the back line and burn fat, you need to exercise this part in many ways. Adding two or three such movements to the back training program will help achieve this goal.
Method 4: Healthy diet
1, three meals a day balanced nutrition, reduce abdominal fat. A balanced diet of three meals a day helps to reduce body fat. Every meal should be accompanied by whole grains, fruits, vegetables and lean protein. For example, a balanced dinner may include roast chicken breast, steamed vegetables and brown rice.
2. Don't drink carbonated drinks. Even sugar-free carbonated drinks will make you grow more fat around your abdomen. Give up all carbonated drinks, whether ordinary or sugar-free, and drink flavored water instead. If you miss the frothy taste of carbonated drinks, you can try carbonated water. You should also cut down on energy drinks in your diet. They are usually high in sugar. If you like, you can try the sugar-free version of the energy drink, but be sure to check the nutrients to make sure it doesn't contain sugar.
3. Eat more fiber and remove back fat. Fiber can keep you full for a long time, thus reducing your craving for junk food. Empty calories in junk food can make fat accumulate on your back, so taking fiber can help reduce back fat. Use whole wheat bread and macaroni instead of ordinary bread and macaroni, and add beans and nuts to your diet. For example, after replacing white macaroni with whole macaroni, you can still eat your favorite macaroni.
4. Reduce the sugar in your diet. If you eat too much sugar, your body will produce a lot of insulin and store more fat. Stay away from candy and junk food with high sugar content. In addition, check the nutrition label of your favorite food. Even the low-sugar version may contain more sugar than you think. The sugar content of each serving should be between 0 and 2 grams. If abstaining from sugar makes you feel uncomfortable, you can replace high-sugar food with low-sugar food. For example, you can use Truvia natural sugar substitutes in your coffee. You can also eat the sugar-free version of your favorite candy.
5. control your food intake. If you don't pay attention to how much you eat at each meal, whatever you eat is unhealthy. Ways to reduce food intake include eating with smaller tableware, preparing snacks in advance, and measuring food portions with cups. If you eat with smaller utensils, try to make sure that at least half of them are vegetables.
Store bagged snacks with snack-sized food. For example, if you buy a big bag of low-calorie popcorn, you can divide it into several small bags. So you are unlikely to eat a whole bag at once.
Measure the real weight of each serving with a cup. If you cook a 240ml food with a recipe, measure it with a 240ml measuring cup. This will help you to know the weight of each serving.
6. Don't eat after meals. If you eat before going to bed, your body can't burn enough calories to prevent it from storing fat. After dinner, try not to eat again that night. If you find yourself hungry, you can try drinking some water or tea. If you must eat after meals and before going to bed, you can eat low-calorie foods such as vegetables.
Warning: Please consult your doctor before seriously considering implementing an exercise program.