What are the skills of running to reduce belly? In daily life, many people exercise themselves by running, because running is a very simple exercise, which can not only strengthen the body, but also reduce abdominal fat. Let's share the skills of running to reduce belly. Let's have a look.

What are the skills of running to reduce belly? 1 1, tiptoe landing.

All the track and field athletes we saw on TV landed on their toes. Why? Touching on tiptoe can save us more physical strength; At the same time, tiptoe landing can have little effect on joints and bones, while heel landing can cause back and knee pain.

2. Don't take big steps.

Many friends think that when running, the bigger the stride, the better the effect of reducing stomach. In fact, on the contrary, a small stride can burn more fat. When running, your body wants to lean forward slightly. When you feel as if you are leaning forward, it is most appropriate to take a step to catch up with yourself. How to reduce the fat on the stomach the fastest? Haste makes waste, so don't stride in the future running.

3. Practice jogging more.

Running at a small pace means less injury and higher efficiency. Trotting can coordinate the movements of ankles, knees and hips. Thereby reducing the damage to a single joint.

4. Don't run too fast

Many friends who want to lose fat on their stomachs by running think that the faster they run, the more energy they consume and the fastest they lose weight. In fact, too intense anaerobic exercise will produce a lot of garbage in the body. Slow down, have enough oxygen and do aerobic exercise, you can burn more fat. If you can bring a heart rate detector, it will be better to find the speed that suits you best.

5, fast and slow variable speed operation

Run for one minute at a time, then jog for five minutes. This variable-speed running will promote blood circulation and calorie burning more effectively, and also help to speed up metabolism, so that you can achieve better stomach reduction effect in the same exercise time.

What are the skills of running to reduce belly? Can a treadmill reduce your stomach?

Running on the treadmill can reduce your stomach. Running is a systemic aerobic exercise to reduce fat, not only in the stomach, but also in other places where fat accumulates. However, it should be noted that this method can't lose weight immediately, and it needs long-term exercise. The principle of reducing stomach and losing weight is similar. When running on the treadmill, you need to pay attention to speed and duration. It is recommended to use the frequency of 120- 150 steps/minute. You need to swing your arm a little more. Running time should be controlled at 15-20 minutes, three groups a day, and rest at least 1-2 days a week. After running, you should have a full massage.

Running to reduce stomach can be combined with diet conditioning, which can ensure three meals a day, but we must pay attention to controlling the intake of high-calorie diet. If you run after a meal, you'd better do it one hour after a meal. If there is more abdominal fat, it is best to cooperate with sit-ups and abdominal rolling exercises.

Method of reducing stomach on treadmill

take measures

Variable speed running is very effective for reducing abdominal fat and improving metabolism. Don't keep a constant speed when running. Try to challenge the limit of running, then slowly start to slow down and reduce abdominal fat according to the method of fast and slow cross running.

Lift your knees.

There is a way to exercise the muscles of the whole body, but also the core muscles, that is 1 minute variable-speed leg-lifting running. This method will shift your attention to the abdominal muscles, not the legs. The higher the legs, the better.

extend

In the process of losing weight, you can't just do targeted training. For example, sit-ups can't reduce your waistline. The key to losing weight is burning fat. You can do this by extending the exercise time. Running at a speed of 10km/h per minute can burn 45 calories. The next time you run, think of this number and you will stick to it.

What are some exercises to reduce your stomach?

Air bike

One of the most effective exercises to reduce your stomach, because when your legs are exercising, you should apply strength to your abdomen. The better the movements, the better the abdominal exercise will be. Also, be careful not to exercise too much. Do this exercise before going to bed, and the effect will be better.

Lie on your back in bed, lift your feet, then bend your knees, and alternately simulate the action of riding a bicycle, about 30-50 times each time. If you just try, you can put a pillow under your hips as support. When doing the action, the instep should be stretched straight, and the action should not be too fast. Slowly put the action in place and feel the muscle changes in the abdomen and legs.

hula hoop

Hula hoop has the function of reducing abdominal fat, because it is necessary to make full use of the strength of waist and abdomen when turning hula hoop, which can beautify the waist line while reducing belly. But choose a hula hoop with moderate weight, because it is difficult to shake if it is too light, and it will cause load to the body if it is too heavy.

Special effects sit-ups

Sit-ups are the most effective way to help women eliminate their stomachs. It is a weightless aerobic exercise, which can not only reduce excess fat and tighten the skin of waist and abdomen, but also benefit ovarian ovulation and intrauterine health care. Moreover, sit-ups mainly practice core strength areas, which can not only exercise rectus abdominis, but also exercise external oblique abdominis and erector spinae of waist and back, which can effectively reduce waist circumference and lose weight. Special effects sit-ups are the killer of abdominal fat. But the intensity is also relatively large, and not all girls can do it.