1, running for 3 minutes+sit-ups (mainly to exercise abdominal muscles) 1 min.
2. Run for 3 minutes+squat with bare hands (mainly to exercise leg muscles) 1 minute.
3, running for 3 minutes+push-ups (mainly exercise chest muscles) 1 minute.
4. Run for 3 minutes+supine leg lifts (mainly to exercise abdominal muscles) 1 minute.
5. Run for 3 minutes+squat with bare hands (mainly to exercise leg muscles) 1 minute.
6, running for 3 minutes+flat support (mainly exercise abdominal muscles) 1 minute.
7. Run for 3 minutes+pedal reverse flexion and extension (mainly exercise triceps brachii) 1 minute.
8. Run for 3 minutes+sit with your legs closed (mainly for abdominal muscles) 1 minute.
9, running for 3 minutes+supine knees and hips (mainly exercise the lower back muscles) 1 minute.
10, running for 3 minutes+supine knees and legs (mainly to exercise abdominal muscles) 1 min.
The above 10 set of exercises is the simplest exercise. Practitioners do not need to go to professional fitness, but only need to do it at home or in the community, which can be said to be simple and convenient. However, when doing the training method of alternating aerobic exercise and anaerobic exercise mentioned above, we need to pay strict attention to the following points:
1, after running for 3 minutes, you can choose not only running, but also skipping rope and running in place, and the exercise intensity is controlled at about 70%. It can be measured that the body feeling is between tired and not tired when running.
2. Practitioners of 10 group can choose to do 10 group or 5 groups of training actions according to their physical conditions. Practitioners can gradually increase the number of exercises, because the more exercises they do, the better the effect of reducing stomach.
3. When doing muscle training, it is recommended to do it within 1 minute as much as possible. You can do 10, and don't be lazy to do 8. The more you do, the better the effect of reducing fat in your stomach. If you can't hold on to 1 min in muscle training, you can also rest for 3 to 5 seconds according to your physical condition to ensure that you can hold on.
4. To use this method, you need to exercise at least three times a week, and each exercise lasts about 45 minutes. Stick to it for 6 weeks and you will see obvious results.
The method of reducing fat on the stomach has been told to everyone. The following is about good eating habits. This is also very simple and not suitable for some people. You can't eat this and that when you lose fat on your stomach. Just remember to control the intake of dinner food, use half of the food, mainly eat vegetables and fruits, eat some meat properly, and strictly control the intake of starchy food.