1, minus the exercise of abdominal fat.
Step 1: bend your body.
Lie flat on the mat and put your hands on your sides naturally. Lift your legs, your thighs are at 90 degrees to the horizon, and your calves are at 90 degrees to your thighs. Use the strength of the lower abdomen and thighs to lower the legs in turn and then hang them. Don't touch the ground when your legs are down. The downward hanging of one leg is 1 8 beat, with 8 8 beats each time.
Step 2: Sit-ups
Lie flat on the mat, put your hands behind your head, and open your flat head with your elbows. Conversely, four beats up and four beats down. Pay attention to the waist strength from the left and right sides, elbow and head level.
Step 3: Bend your elbow.
Face down, put your hands on your chest, and support the ground with your elbows and toes. Support your body with abdominal strength, hold 10 for 20 seconds and then put it down. Can be repeated many times.
2. Equipment for reducing abdominal fat
instrument
Abdominal muscle training Machine: Put your hands on the bracket and bend forward with your breath. The strength of the bracket can be adjusted, and the strength can be determined according to the individual situation, and the bracket is pressed down with the bending strength. Do it more than 30 times in each group, and take a break to continue. The more you can do, the better.
Abdominal muscle training board: Yuanbao sit-ups. Lie flat on the training board with your legs raised and stacked. Put your hands on your head. Lift your upper body and try to touch your knees with your elbow. Do it more than 20 times in each group.
Family exercises
Upright twist: stand upright, feet open slightly wider than shoulders. Put the clothesline on your shoulders with both hands and twist your upper limbs left and right. Pay attention to keep your hips still and concentrate on the strength of your waist. Turn left and right once and do it at least 20 times a day.
Torsion of sitting posture: sit on the ground, knees bent, fingers crossed and held back, palms outward, arms horizontally straight. Twist your upper body and arms slightly to the left, tilt your knees to the right for 2-3 seconds, and then repeat in the opposite direction for 5 times.
Experience: the firmness after acid makes people full of sense of accomplishment.
When the body bends down to 4 8 beats, the fat in the lower abdomen signals pain and the muscles in the thighs feel tight. By the eighth beat, my legs could hardly hold on. The moment I put my leg down, it was like returning to the flat ground.
Sit-ups are the most torturous. Every time I try to lift my upper limbs, my upper abdomen and waist feel tight and sour. When my upper limbs return to the mat, the circle of meat relaxes again. Results In the alternation of tightening and relaxing, there was a sharp pain in the abdomen. I began to breathe gradually, and my face turned red. I wish there was a rope to hang myself, not to mention it.
I thought elbow support was static training, so it should be simple. However, if I stay there, my ass will either be up or down, and the coach will all fail. The final bid lasted 10 seconds, and my whole body began to faint and my arms shook a little.
After finishing a set of dishes, the meat in my stomach hurts until the next day, and I almost dare not laugh (a smile will affect my stomach). But to the touch, the loose meat seems a little tight. I don't know if it's psychological. But believe, persist, as long as you persist, you will definitely get rid of fat.
Abdominal fat is very harmful, because the fat here is close to the heart, and it is most easily mobilized into the blood circulation, causing harm. It is a veritable "confidant". 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 is essential.
3. How to lose weight easily
1, jump rope in the morning.
Jumping rope in the morning is a quick way to burn fat. Skipping rope for 3 minutes consumes more calories 104.5 kilojoules than reading newspapers in the morning. If you don't care about other people's jokes, you can skip rope: shake your arms and jump your feet in place.
2. Walking can also be a kind of fitness.
Want to burn fat? It's better to walk for 20 minutes every day. Experts have confirmed that walking is the best way to lose weight. Research shows that a woman who runs 1.6 km in 20 minutes consumes more calories than she does in 12 minutes.
3. Carry some heavy things out.
There is no doubt that walking with a load can burn more fat. So, no matter what happens, as long as you go out, we suggest you put a 5 kg book in your backpack (weigh it on the scale at home).
If you walk with a weight of 5 kilograms on your back for 20 minutes, you will consume more calories than walking empty-handed. Besides, it's cool to walk down the street with a heavy mountaineering bag.
4. Take fewer elevators and climb more stairs.
For the elite who go in and out of tall buildings every day, you should make a small plan for yourself: climb the stairs at least three times a day, and only need to climb the stairs for five minutes, which can consume nearly 170 kilojoules more heat than taking the elevator.
So one day you find that the elevator in the building is broken, and you can have fun, because you are not afraid to climb the building at all.
Don't forget to exercise when watching TV.
Sitting on the sofa watching TV is an important family entertainment for many people at night. If you are not particularly tired at the end of the day, you can make full use of this time.
For example, when watching TV, hold a dumbbell weighing 2.2 kg in each hand and hold it for 15 minutes. You know, this consumes 129.58 kilojoules of heat more than sitting still.