What actions can reduce a big belly? Among most obese people, some people have a big belly. It is difficult to lose fat in this place, and it is not good to wear clothes. There are many exercises to lose weight. Let's take a look at them.

What actions can reduce your stomach? Understand the abdominal structure.

Under the belly covered with fat, the muscle composition of big apples has not changed.

They consist of the following parts:

1, external abdominal oblique muscle. The shallow layer is located on the side of the abdomen. In front of it, it is a kind of flat and wide muscle, which can bend the spine forward or control the rotation of the body when contracting.

2, rectus abdominis. It is a flat long muscle located on both sides of the abdominal line, which runs through the upper and lower abdomen. When contracting, you can lift the upper body or lower limbs or both.

3. Internal oblique muscle. It is platysma located in the deep layer of the external abdominal oblique muscle and contracts with the external abdominal oblique muscle.

4. Transverse abdominis. It is platysma located in the deep layer of medial oblique muscle. Because muscle fibers are transverse, they can not make the spine move, but can only maintain and increase abdominal pressure.

5. Abdominal quadratus. It is a rectangular flat muscle located on both sides of the lumbar spine in the posterior wall of abdominal cavity. You can do lateral flexion when you contract. A set of abdominal reduction programs can achieve the goal according to the position and function of abdominal muscles.

The coach designed a set of abdominal exercises that can be done at home according to the muscle structure. The following movements need to be controlled for 3~5 seconds, and then slowly exhale to relax. Do two groups, each group 10.

Six tips to help you get rid of your stomach

1, rub your stomach

When practicing this movement, the practitioner lies on his back on the bed with his hands folded and placed on his abdomen clockwise. His nephew turns his hands 50 times each, opens his hands in his abdomen, and then goes up and down 50 times each. You can also hold your breath and lift your abdomen, in a group in the morning and evening.

2. Body rotation

In this action, the legs are upright, shoulder-width apart, hands akimbo or placed on the pituitary side, swinging with the body and turning left and right for 50 times. When turning, the legs should not move, the turning range should be large, the waist should be straight, and the head and neck should be on it.

Step 3 bend over in front of you

In this exercise, your legs stand upright, shoulder-width apart, and your upper body tends to bend forward and then stand up. Ask your knees to be straight and your hands to touch the ground as much as possible, and do it 50 times in a row.

4. Lift your legs in turn.

When practicing this action, stand on your legs, try not to move your upper body, lift your knees to your chest as much as possible, and hold your legs with your hands for 50 times.

5. Sit-ups

Practitioners lie on their backs on the bed or carpet, straighten their legs, sit up hard in the upper body, then lean forward and touch their toes with their hands for several times in a row.

6. Twist your hips and jump.

In this action, the feet jump straight to the knees and twist the hips, while the feet jump left and right and twist the hips at the same time. The arm swings left and right on the chest opposite to the hip and repeats several times in a row.

The above exercise methods can be selected individually or comprehensively. In addition to the above actions, there are many exercise methods for healthy weight loss in the abdomen. But it should be noted that we must persevere. Only when you are serious, strict and meticulous, every time you practice, you will be very tired alone, which will be effective and will certainly benefit a lot.

What actions can you take to reduce your belly 2 1 ride a bike?

Boys' stomachs can be effectively removed by cycling, mainly because cycling can effectively reduce the excess meat in the legs, and the legs will directly contact the waist and abdomen during exercise, so that the waist and abdomen can be exercised. Therefore, it is suggested that men can use cycling more in peacetime, and it is not necessary to have a bicycle. At home, they can do a set of riding exercises in the air, which can effectively shrink the waist and abdomen, and the long-term persistence effect is very obvious.

Step 2 jump rope

Jumping rope will make the fat layer of the whole body tremble. People who can skip rope can learn some regular skipping movements to exercise correctly. Correct and coordinated movements can fully eliminate abdominal fat and fat. Especially skipping rope, you need to jump up and down all the time. If you can keep jumping, you can effectively reduce the fat layer on your stomach.

3. Hula hoop

As we all know, hula hoop is one of the most effective exercises to reduce abdominal fat, and it can even be called one of the representative exercises to lose weight. Many boys think it's girly to turn the hula hoop, or they won't learn it if they can't turn it, but they must think about the fat on their stomachs. If they want to lose weight quickly and effectively, it is essential to turn the hula hoop.

Step 4 sit-ups

The main part of sit-ups is the waist and abdomen. You can lie flat on the ground, straighten your legs, put your hands behind your head, take a deep breath after getting up, and then lie down. Doing this about 30-50 times will achieve very effective results, but you must pay attention to sit-ups.

5, body rotation movement

Many people: what movement is unknown, so the body rotates? The popular point is to stand with your feet naturally forked, your hands akimbo, your chest and abdomen, and then twist your waist and abdomen regularly. This movement is called body rotation. However, it should be noted that every time you do body rotation, you must focus on the waist as the force point, instead of using the strength of your legs or back as the force point to twist. Only by eating the waist and abdomen correctly can we achieve the effect of reducing abdominal fat, so everyone should pay special attention to this.

The above exercises can make men lose their bellies, but this cannot be done overnight. It takes persistent efforts and persistence to get a slim figure.