1, the movement of the stomach is reduced.
(1) Run for 3 minutes+sit-ups (mainly for abdominal muscles) 1 minute.
(2) Run for 3 minutes+Squat with bare hands (mainly to exercise leg muscles) 1 minute.
(3) Running for 3 minutes+push-ups (mainly for chest muscles) 1 minute.
(4) Running for 3 minutes+supine leg lifting (mainly for 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+plate support (mainly for abdominal muscles) 1 minute.
(7) Running for 3 minutes+pedaling for reverse flexion and extension (mainly for triceps brachii) 1 min.
(8) Running for 3 minutes+sitting with legs closed (mainly exercising abdominal muscles) 1 minute.
(9) Running for 3 minutes+supine knees and hips (mainly to exercise lower back muscles) 1 minute.
(10) Run for 3 minutes+lie on your back, bend your knees, and contract your legs (mainly to exercise abdominal muscles) 1 minute.
2, diet to reduce belly.
(1) A cup of honey water in the morning
When you get up in the morning, you can drink a cup of warm honey water, which is super helpful for clearing the intestines and detoxifying. Because the cause of "small belly" is mostly caused by constipation, defecation is the key to reducing stomach. When the constipation problem is solved, the success of belly weight loss is not far away.
Natural honey is rich in fructose, and its laxative effect is quite good. Taking 50g fructose and drinking 1000ml water every day can promote defecation and prevent the formation of small belly. Therefore, drinking honey water is indeed one of the most effective ways to reduce your stomach.
Have a cup of black coffee for breakfast.
You can have a cup of black coffee at breakfast. Note that it is not black coffee with milk, but pure black coffee, which has diuretic effect and can immediately reduce swelling. At the same time, caffeine in coffee can stimulate parasympathetic nerve, promote gastrointestinal peristalsis and defecate more smoothly in the morning. Also, freshly brewed black coffee has the best effect of reducing stomach.
(3) Eat more tomatoes
You can also eat more tomatoes. Tomatoes are rich in dietary fiber, which can absorb excess fat in the intestines and expel oil and toxins. Eating a tomato before meals can prevent fat from being absorbed by the intestines, so that you will never have trouble with a small stomach again.
(4) Eat less junk food.
Paying more attention to diet and trying not to eat junk food is indeed the golden rule to flatten your stomach, but if you can eat more "thin-bellied" food properly, your goal can be achieved faster, and the changes in your waist and abdomen can be seen.
(5) Massage the abdomen frequently.
In addition, the most direct and effective way to reduce belly is massage. When you are free, you can press your abdomen with your palm, massage while drawing circles, and at the same time, with a reasonable diet and proper exercise, it is not difficult to have a flat abdomen.
3. Precautions for reducing stomach.
(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%. How to measure this 70% exercise intensity? We can measure it this way. When running, the body feels between tired and not tired.
(2) Practitioners of 10 group can choose whether to do10 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, and you can do it at 10, and never be lazy to do it. 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) Using this method, you need to exercise at least three times a week for about 45 minutes each time. Stick to it for six weeks and you will see obvious results.
(5) Remember to control the food intake at dinner, use half of the food, mainly vegetables and fruits, eat some meat appropriately, and strictly control the intake of starchy food. For example, if you eat two bowls of rice for dinner, it is recommended to eat one or half bowls of rice during the period of reducing fat, and eat more vegetables and fruits for others. Breakfast and lunch can be eaten normally.