2. Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Put your legs flat on the ground and bend your knees. The chin shrinks to the chest, contracts the abdominal muscles, exhales, lifts the upper body, keeps the lower back off the ground for 2 seconds, and then slowly returns to the starting position.
3. Lie on your back, bend your knees and fix your feet. Wrap a towel around your neck from behind and pull one end with each hand. Tuck in your abdomen, lift your shoulders, slowly roll up your back, then slowly lean back, and continue to get up when you touch the ground. Repeat. If it's too difficult, lift your upper body off the ground.
4. Lie on your back on the floor, pull your arms forward, so that your shoulder blades leave the ground as much as possible, and your lower back is close to the ground. Put your hands on your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position. Pay attention to keep your chin down to your chest, contract your abdominal muscles, exhale and lift your upper body, keep your lower back off the ground, keep your waist still, pull your arm when exhaling, slowly lower your back when inhaling, keep your legs still, and keep your breathing rhythm.
In order to reduce the lower abdomen, the methods of unlimited dieting and belly wrapping can not only strengthen the abdominal muscles, but also affect people's health. You should take part in more physical exercises, such as running, mountain climbing, cycling, swimming and playing ball games. , can reduce abdominal fat.
6. Eat less sugar, starch and animal fat. Eat seven points full, which can promote the consumption of body fat.
7. Sit cross-legged with heavy objects behind your head. Lift heavy objects to your head, exhale and abdomen at the same time, relax your upper arms, put your hands back behind your head, and inhale to relax your abdominal muscles. Repeat 8- 12 times.
8. Keep your ankles closed, lie flat on the mat and fix your feet. Put your hands straight on your head, sit up straight, touch your toes, and then fall down slowly. Repeat 10 times.
9. Put your hands on the door frame, make your body hang, and then forcibly abdomen, legs straight up, legs and torso kept at 90 degrees Celsius, stop for a minute and then slowly put it down. Repeat 5~ 10 times.
10, stand naturally, gently press the abdomen with your left hand and put your right hand behind your head. Inhale slowly and abdomen, at the same time, press the abdomen inward with your left hand, hold your breath for a while, and then exhale, so that the abdominal muscles gradually relax and arch forward. Repeat 10 times.
1 1, the abdomen is the main part of fat accumulation, while men are mostly concentrated above the navel and women are mostly concentrated below the navel. If your fingers press down on your abdomen, slightly bend your palm and press 15 seconds vertically; If you press your fingers on the side abdomen, you must bend your palms completely, place them on the left and right abdomen respectively, and press them slowly with a little force in the horizontal direction. 15 seconds.
How do men get their beer bellies?
Beer bellies are common among men on memorial day. Many people think that men have beer bellies because they drink too much and have too much nutrition, but this is not the case.
As far as beer itself is concerned, it is a high calorie beverage. A large bottle of 600ml beer has about 250 kilocalories, which is equivalent to 1/5 calories a person needs every day. But beer doesn't contain fat and protein, so simply drinking beer can't make people fat.
The cause of beer belly actually comes from the eating habits when drinking beer. British people drink beer with French fries, Germans drink beer with fried sausages, Koreans drink beer with fried chicken, and Northeast people drink beer peanuts. You see, it's all high-calorie and high-fat food.
According to the clinical diagnostic criteria, the normal fat content of men should not exceed 20%, and the waist-hip ratio of men should be less than 0.9. If the waist-hip ratio is greater than 0.9 and the body fat content is greater than 20%, it can be diagnosed as a beer belly.
In addition to medical standards, abdominal obesity can also be judged by self-testing the thickness of abdominal skin wrinkles. In normal male abdomen (measured near the navel of the right abdomen 1 cm), the thickness of skin wrinkles is 5mm- 15mm, obesity is greater than 15mm, and emaciation is less than 5mm. ..