1, men's abdominal weight loss method
Method 1: Sit-ups
Practice: lie flat on the ground, cross your hands on your chest, and bend your legs slightly, such as sit-ups, get up and lie down, and repeat several times. As for the number of times, it can be decided according to personal physique. In addition, stretching your hands forward or gently putting your head behind your back can help athletes get up easily. Although the effect is not as good as putting your hands across your chest, it is very suitable for beginners with beer bellies to practice.
Method 2: Bend your knees and lift your legs.
Practice: lie flat on the ground, keep your hands close to the floor, bend your knees and lift your legs (the fatter your knees will bend), then put them down and repeat them several times, which will help to exercise your lower abdominal muscles.
Method 3: Bend your knees and lift your legs.
Practice: sit on the floor, with your hips as the fulcrum, your arms on the ground, your legs bent and lifted, and then put them down. Obese men can effectively contract the lower abdomen in this way.
Method 4: Side abdominal muscle training
Practice: put one hand behind your ear, one hand close to the ground, do sit-ups in the left and right directions, and repeat several times. When doing this group of movements, the back must be close to the ground, and the hips standing sideways can only be slightly raised, not too far from the ground, otherwise it will easily lead to back injuries.
Method 5: Drink more green tea.
Green tea has many benefits. In addition to skin care and anti-cancer, researchers recently found that it is even a good abdominal fat burner.
The latest research in Nutrition magazine found that exercisers who drink four cups of green tea a day lose more than eight times of abdominal fat in 12 weeks compared with those who drink ordinary caffeine drinks. The researchers concluded that catechol contained in green tea can effectively accelerate the metabolism of fat.
Method 6: Go to bed early and get up early:
A healthy diet and regular exercise can help to eliminate stress and abdominal fat, but only if you get enough sleep. Lack of sleep may lead to an increase in the stress hormone cortisol, followed by an increase in abdominal fat. In a six-year study, researchers in Canada found that among adults who slept only 5-6 hours a night, 35% gained 10 pounds, and nearly 60% of them had a thicker waist and abdomen than those who slept 7-8 hours a day.
2. The fastest way for men to lose weight
1, load walking
The calories consumed by running for 30 minutes are 883 joules, walking for 30 minutes with a load-bearing vest is 97 1 joule, and walking for 30 minutes with a long pole is 1059 joules.
According to Kathy Stevens, a famous American fitness coach, if you wear a weight-bearing vest while jogging, it can help you burn 10% more calories. However, a weight-bearing vest like this can only carry about 36 kilograms at most. These weights are massive and can be put directly in the vest pocket. Stevens also said that wearing a weight-bearing vest on the body is more beneficial for bodybuilders to practice perfect posture than tying sandbags on their legs or holding dumbbells. But for the sake of safety, the weight of the load should not exceed 20% of the body weight. If you don't like this way of carrying weight, you can also try to hold two long poles in your hand. Although they weigh only 0.5 kg, they can help you burn 20 ~ 25% more calories without any side effects.
2. Running/brisk walking
Running is recognized as the best way to lose weight healthily. If you run outdoors, you will be limited by the environment. It is more convenient to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, you must let go of the handrail first on the premise of ensuring balance. Choosing a treadmill with a certain slope can improve the weight loss effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.
3. Easy aerobic exercise to lose weight
If you master the strong and weak rhythm in aerobic exercise for half an hour, you can get twice the result with half the effort. According to Dr. Catherine Jackson, director of the Department of Motor Function at California State University, "If you continue to do high-intensity exercise, you will soon be exhausted, but intermittent rest and recovery can help you maintain this high-intensity level."
4. Push hard with one leg when riding a bike.
The heat consumption on the scooter for 30 minutes: 950 joules, and the heat consumption for 30 minutes after the one-leg forced interval: 1 138 joules.
When you exercise on a scooter, pushing one leg intermittently can enhance the intensity of exercise. At the beginning, you can push your legs together for 4 minutes with moderate intensity, and then push your left leg with high intensity. After 30 seconds, change the right leg to the main power leg and pedal for another 30 seconds. Then, put your legs together at a medium speed for 4 minutes as adjustment and recovery. In this way, push with one leg 1 min every 4 minutes and exercise for 30 minutes. Michael Yusef, fitness education manager of Chelsea Pailes Sports Center in new york, said that this kind of one-legged exercise can help you burn 20% more calories.