Four exercises can help you get rid of your stomach. If you don't warm up well, you may pull a muscle. Exercise can improve the body's resistance. Moderate exercise is good for your health. Simple exercise can also help us exercise. What are the benefits of sharing four exercises for getting rid of your stomach?
Four exercises to get rid of your big belly 1 Abdomen is the main part of fat accumulation, while men are mostly concentrated in the navel, and women are mostly concentrated in the navel. If your finger is pressed under your abdomen, bend your palm slightly and press 15 seconds vertically. This method of male abdominal weight loss is also more effective.
sit-up
Sit-ups, lying flat on the ground, hands crossed on the chest, legs slightly bent, such as sit-ups, get up and lie down, repeat several times. As for the number of times, it can be decided according to personal physique. People who have poor physical strength or haven't exercised for a long time can use other help, such as hooking their feet with the help of a wardrobe drawer, or asking someone to hold down the instep to get up. In addition, stretching your hands forward or gently putting them behind your head helps athletes get up easily. Although the effect is not as good as putting your hands across your chest, it is very suitable for junior athletes who already have a beer belly to practice.
Method of rubbing navel
Obese people lie on their backs, with their families standing by, and apply cooking oil to the operating department to increase the therapeutic effect of manipulation. This male abdominal weight loss method is to massage the abdomen with palm and palm root for 2~3 minutes, and then massage the abdomen clockwise from ascending colon, transverse colon, descending colon and S-shaped colon for about 3~4 minutes.
body building exercise
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. This male abdominal diet should be repeated 8- 12 times. 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.
Fat shiatsu
The abdomen is the main part of fat accumulation, with men mostly concentrated in the navel and women mostly concentrated in the navel. Press your fingers down on your abdomen, slightly bend your palms, and press vertically 15 seconds. This method of male abdominal weight loss is also more effective.
Daily weight loss exercise
Lie on your back with your feet together, and lift 10 cm, keep this action for about 10 second, then put down your feet and repeat this action for 50 times. If you do it 100 times, the effect will be better.
Lie flat, feet together, knees bent, hands behind your head, turn your neck, face up, head slightly raised, look at your knees and move your head up several times.
Don't miss several exercises to get rid of your big belly.
You must lose weight if you want to change your waist and abdomen. How to reduce it? In addition to changing lifestyle and eating habits, we should also insist on exercising. The following is a summary of the weight loss methods suitable for men with big bellies, and male friends must pay attention.
Air boarding
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. Lift your legs and climb on the bike slowly. I was angry. I lifted my upper body, touched my left knee with my right elbow, held my posture for two seconds, and then learned the original. Touch the right knee with the left elbow for two seconds, then slowly return to the starting position, and so on.
Abdominal roll of fitness ball
Lie flat on the fitness ball, put your feet flat on the ground, put your hands on your head and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position. In order to keep balance, your feet can be separated more. If it is difficult, you can do it with your feet together.
Four exercises to get rid of your big belly, 2 1, sedentary to form a belly.
Sit for a long time a day, don't like sports, sit down and watch TV after dinner, and surf the internet while eating snacks. If you have these habits and your stomach is small, it is suitable for you to practice reducing your stomach.
Method: Remember to shrink the lower abdomen when walking or standing. It is best to practice abdominal breathing to contract the lower abdomen. I may not be used to it at first, but after a long time, my stomach will tighten.
2, the pressure of life leads to anger.
Too much pressure in life can also lead to a small belly. Life is very stressful, and some people often relieve their stress by eating big meals. In this way, you will unconsciously eat unnecessary food, resulting in gastrointestinal protrusion. The small belly caused by this situation is also suitable for abdominal breathing.
Methods: Inhale, distend the stomach, exhale and contract the stomach. This can stimulate gastrointestinal peristalsis and promote the discharge of waste in the body.
3, the posture is not correct to form a belly.
Incorrect posture, such as hunching over when sitting, or holding your chest when walking, can lead to the growth of a small belly.
Methods: Correcting the wrong posture can solve the problem of small belly. When walking, relax your shoulders, swing your arms naturally, and lift your lower abdomen to keep a little nervous. Sit up straight and keep your back straight.
4, poor bowel movements lead to belly.
Poor defecation, constipation, etc. It will cause waste to accumulate in the stomach and form a protruding belly.
Methods: Once you are constipated, you should try to reduce overeating, eat more fibrous food, drink a cup of warm boiled water or honey water on an empty stomach in the morning, and drink a cup of yogurt half an hour after meals to promote defecation.
Therefore, if you want to lose weight quickly, you must find out the reason why your stomach is small, so that you can get rid of fat faster and more effectively.