1, climb the stairs
Due to the development of science and technology, many people choose to take the elevator when they go to work. Although it really saves time and effort, it is better to take the stairs in order to lose weight. To lose weight, climbing stairs consumes more calories than running, because going upstairs is a kind of exercise against the gravity of the earth, which requires us to use more strength. When you go upstairs, use your feet to drive your body up, preferably your toes, so that you can lose weight and stovepipe, killing two birds with one stone.
2. air bike
If you want to lose fat on your stomach, you need to do some abdominal exercises. As we all know, air cycling is one of the most effective exercises to reduce stomach. Stretch your legs upward to simulate pedaling in the air. The more action is in place, the greater the intensity of abdominal training. The time for each bike is about 30 minutes. Get used to this intensity and then gradually increase the time. You can make an aerial bike before going to bed every day. Pay attention when exercising. You don't need to walk too fast. Doing well is the most important thing.
The fastest way to lose weight in men's abdomen is exercise.
Lie on the bed, stay on the bed below the hips, and then bend your knees so that your thighs are below your abdomen. Bend one hand at your sides and place your palm under your hips. Lift your abdomen hard, count to ten slowly, and straighten your legs back. Make your body in a straight line, then bend your knees at a speed of five and return your thighs to their original positions. Repeat this way, preferably 8~ 12 times/group, 3-5 groups each time. This kind of exercise can eliminate excess abdominal fat and exercise abdominal muscles. It is especially effective for people with a particularly thick abdomen.
It doesn't matter if you don't have time to exercise. Increasing physical activity in daily life can also effectively lose weight. For example, you can go to work by bike or on foot; Don't take the elevator up and down the stairs, climb the stairs more; Take a walk outside during work hours, because it is more refreshing than drinking coffee and coke.
Appropriate changes in eating habits. Don't go on a strict diet. Once it's over, you'll be fatter than before. It may be more effective to choose food scientifically and eat more low-fat foods.
Success again. Many men wolfed down their meals and were full before the brain realized it, but before the brain took back the "full" instruction, you would keep eating, thus inadvertently taking in too many calories. Try chewing and swallowing a meal to harmonize the brain and stomach.
Learn to control drinking. Alcohol is the enemy of men to lose weight. Alcohol can lower blood sugar and increase appetite.
Obesity affects male efficiency.
It is found that obesity, men's sexual desire "gets in the way"
Zhu Yuehua, deputy chief physician of urology department of Zhejiang Provincial People's Hospital: The chubby figure of the fat man is only a sign, which is reflected from the inside that the blood lipid level is high and the testosterone level is low. The "key parts" are "ashamed to see people" and "hidden" in the stomach, almost invisible. Even if he is erect, he is very short, which is extremely disproportionate to his obese body.
The study found that among those fat men with elevated blood lipids, the proportion of "sex" confidence accounted for about 43.9%. It is generally believed that hyperlipidemia will cause atherosclerosis in the arteries supplying blood to * * * *, thus reducing the blood flow of cavernous artery and making it difficult to erect. Recent studies have found that this is not the only reason. Hyperlipidemia can affect * * * cells in the early stage, so that * * * erectile function is damaged. In addition, hyperlipidemia will also affect the peripheral nerves that dominate the erection of * * *, affecting the erection of * * * *. Therefore, how to prevent your fat from becoming a "roadblock" of sex, men need to move!
Recommendation: HIIT, burn more fat in a shorter time.
George Yu, a registered sports expert of the American Sports Medicine Association: Are you too busy to exercise? Try high-intensity intermittent exercise HIIT. High-intensity intermittent exercise can burn more fat in a shorter time.
Before exercise, choose suitable aerobic exercise equipment, such as treadmill, elliptical machine, rowing machine, bicycle, etc. Then warm up for 3 minutes, stretch properly, get ready before exercise, and then enter 30 seconds of high-intensity training, starting from moderate-intensity exercise, accelerate to 90% or 95% of the maximum heart rate, continue to maintain this effect for 30 seconds, then slow down to the initial speed, rest for 60 seconds, repeat this process for 4 to 6 times, and then relax for 3 minutes, with a total training time of 15 minutes. When the human body is trained in a high-intensity state, more calories will be burned per pound of body weight.
Tip: people are over middle age and exercise slowly.
Niu Guowei, director of the Aerobic Exercise Center of Xiaotangshan Hospital in Beijing: 45-59 years old is the stage of sudden cardiac death, so middle-aged and elderly people need to do their best to keep fit. The main purpose of exercise is to eliminate diseases, prevent diseases and prolong life. Middle-aged and elderly people are advised to take walks, jog, swim, ride bicycles, climb mountains, dance, play tennis, gateball, golf, practice Qigong, Tai Ji Chuan and Taijijian. Exercise intensity reaches 70% to 85% of the heart rate. How to measure this intensity? It's simple! Subtracting age from 220 and multiplying it by 70% to 85% is the maximum strength that middle-aged and elderly people can bear. It can be tested by pulse, and the "boundary" of intensity can also be judged by self-perception. If you feel shortness of breath and rapid heartbeat during exercise, it means that you have basically reached the maximum intensity, so you don't have to go all out, otherwise it will easily cause physical injury.