Consuming abdominal fat, now many people are troubled by obesity, especially the fat produced by excessive abdominal fat. Many people feel that their small stomachs have greatly affected their overall body shape and generally want to lose weight. Here are some ways to burn belly fat.

Consume abdominal fat 1 Running is a very good exercise to reduce abdominal fat.

Generally speaking, most of the time when running, the body weight is mainly concentrated on one leg. In order to keep the balance of the body, not only the abdominal muscles should be kept tight, but also the trunk (accounting for 2/3 of the total body weight) should be kept straight during exercise. In addition, running consumes a lot of calories, which is generally between 490- 1 103 calories per hour according to different running speeds.

Just doing sit-ups is not enough.

Although sit-ups are a common fitness method, they mainly play the role of exercising abdominal muscles. It is impossible to reduce abdominal fat by relying on them alone. It needs to be combined with other aerobic exercises with a large amount of exercise, such as skipping rope, jogging and cycling.

Not less than 30 minutes each time, preferably 3~4 times a week. This kind of exercise can improve the metabolic level of the body, consume more calories, and thus reduce excess fat.

Master the "three-plane motion method" in an all-round way

When doing sit-ups, you need to exchange some tips and exercise your abdominal muscles from all angles. This is the so-called "three-sided exercise method". When bending forward, you can practice abdominal muscles from the sagittal plane; When measuring the contraction of the body, the abdominal muscles are mainly practiced from the forehead;

When twisting the body and bending upwards, exercise the abdominal muscles mainly from the cross section. The sit-ups we usually do are just one of the basic movements, which is why you have been working tirelessly and only got 1/3. Therefore, only by combining these three levels of exercise will your abdominal muscles become more and more stylish.

Consume abdominal fat 2 Aerobic exercise

The so-called aerobic exercise refers to jogging and the like, which is less intense and can last for a long time. Jogging is one of the best aerobic exercises.

If we want to lose fat effectively without damaging our health, then we'd better go jogging for about 40 minutes.

Abdominal strength training

The reason why we need to do some abdominal muscle strength training is that abdominal muscle strength training can not only help us tighten our abdominal muscles, but also appropriately improve our body's basal metabolic rate.

What we need to know is that when our abdominal muscles are tightened and strengthened, the abdomen will contract properly, thus making the abdomen look flatter.

In addition, when our basal metabolic rate has increased to a certain extent, the calories consumed by our body will also increase to a certain extent, thus increasing our fat-reducing effect.

Diet control

In the process of reducing fat, if we want to effectively reduce abdominal fat, then we must have a certain diet control.

Because what we need to know is that if we want to lose fat successfully, we need to make our body consume more calories than we consume every day.

Sleep well

In our daily life, many young people stay up late because of too much work, and many people sleep for no more than eight hours. This situation is very harmful to you who are losing weight.

On the road to reducing abdominal fat, it is best to get proper sleep. Because if we can't sleep normally at night, it may lead to the increase of hormone levels in our body, which will lead to the storage of fat in our body. Fat generally refers to the area around our abdomen, so a good sleep is even more important.

How to reduce abdominal fat by consuming abdominal fat 3?

1, aerobic exercise

Since it is to reduce fat, whether it is to reduce abdominal fat or lose fat in other parts of our body, if we want to make our fat reduction effect better, then we should do some aerobic exercise.

The so-called aerobic exercise refers to jogging and the like, which is less intense and can last for a long time. Jogging is still one of the good exercises in all aerobic exercises. It's best to walk for about 40 minutes when jogging.

2. Abdominal strength training

Carrying out abdominal strength training can not only help us tighten abdominal muscles, but also appropriately improve the body's basal metabolic rate. When our abdominal muscles are tightened and strengthened, the abdomen will contract properly, thus making the abdomen look flatter.

In addition, when our basal metabolic rate has increased to a certain extent, the calories consumed by our body will also increase to a certain extent, thus increasing our fat-reducing effect.

3. Diet control

If you want to lose belly fat effectively, then you must have a certain diet control, and you need to make your body consume more calories than your daily intake.

4. Cooperate with high-intensity intermittent exercise

No matter what type of aerobic exercise you do, you need to cooperate with moderate-intensity interval training, interspersed with 1~4 minutes of high-intensity training, so as to lose body fat.