1, body bending

Lie flat on the mat and put your hands on your sides naturally. Lift your legs, your thighs are at 90 degrees to the horizon, and your calves are at 90 degrees to your thighs. Use the strength of the lower abdomen and thighs to lower the legs in turn and then hang them. Don't touch the ground when your legs are down. The downward hanging of one leg is 1 8 beat, with 8 8 beats each time.

Step 2 sit-ups

Lie flat on the mat, put your hands behind your head, and open your flat head with your elbows. Conversely, four beats up and four beats down. Pay attention to the waist strength from the left and right sides, elbow and head level.

Step 3 bend your elbow

Face down, put your hands on your chest, and support the ground with your elbows and toes. Support your body with abdominal strength, hold 10 for 20 seconds and then put it down. (Actions can be repeated many times)

Extended data:

Hidden dangers of a big belly:

Raise blood sugar and blood lipid. If the human body is not too fat, it is dragging a big belly; Or if an individual is already obese and has an invincible belly, then be more careful. A big belly will affect the changes of free fatty acids and reduce the sensitivity of insulin in the body, that is, insulin can not be used to convert blood sugar and fat, which will increase blood sugar and blood lipid in the body, leading to arteriosclerosis, coronary heart disease and type II diabetes.

Susceptible to coronary heart disease and diabetes. The average person's body mass index is directly proportional to the waist circumference data. The bigger the belly, the higher the risk factor. People with large waistlines are twice as likely to suffer from coronary heart disease and diabetes as those with normal weight. The bigger the belly, the greater the heart load and the greater the chance of heart disease. Overweight people are also prone to joint wear, which aggravates degenerative arthritis (rheumatism).

Eliminating the big belly is actually very simple.

Calculation method of abdominal fat: the measurement method of abdominal obesity is hip circumference ratio, that is, waist size divided by hip circumference. In this way, if men are above 0.9, or women are above 0.8, it means that there is too much abdominal fat accumulation, so people who can't see their toes when standing should be more careful. Experts suggest that getting rid of your big belly will make you better, more energetic and live longer.

1, it is best not to eat supper.

People with big stomachs should keep a balanced diet and consume less than 30% calories from fat every day. In addition to eating less starch and high-sugar food, it is best not to eat supper, because sleeping after eating will hinder digestion and your stomach will form unconsciously.

Drinking soup after meals is one of the reasons for obesity.

Eating too fast will make you full before your brain reacts, so you will eat until your brain gives you an instruction to eat enough. In order to coordinate the brain and stomach, you can put down chopsticks when chewing, and then pick them up after swallowing. [Gourmet China]

3, moderate exercise

Scientific research has proved that weight loss is systemic, and it is impossible to lose only part of the fat, and the other parts remain unchanged. Therefore, you can't lose weight in a hurry. Cycling, running, swimming, walking, doing sit-ups and other aerobic exercises are the most effective ways to consume calories in the body, and make the heart beat faster for at least 20 minutes every day.

Exercise must be persistent, or the big belly will come back.

References:

Baidu encyclopedia-stomach