An effective way to lose weight on the stomach, the meat on our stomach is the easiest to accumulate, especially for some office workers or students who sit in chairs for a long time, which is easy to cause fat accumulation and lead to a bigger and bigger stomach. Now share an effective way to lose weight on your stomach.
An effective way to lose weight in abdomen 1 pedaling exercise
This abdominal weight-loss exercise doesn't really require you to pedal, it just makes you imagine yourself riding in a car and simulate related movements. Action essentials: lie on the floor, with your lower back close to the floor, your hands behind your head, and then raise your knees at a 45-degree angle with your feet on the ground. Your left ankle should touch your right knee, and then touch your left knee with your right ankle.
Knee lifting exercise
Knee-lifting exercise is an operable weight-loss exercise to bid farewell to abdominal fat. Action essentials: First, find a strong chair, sit on its edge, bend your knees and put your feet flat on the ground. Then tighten your abdomen, lean back slightly and lift your feet a few centimeters off the ground. Then keep a steady movement, pull your knees to your chest and bend your upper body forward at the same time. Then put your feet back in place. Repeat.
Arm sit-ups
You must have heard of sit-ups, but have you heard of arm sit-ups It is the killer of abdominal fat. Action essentials: lie down, bend your knees, and hook your feet together to the bed; Then 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 you find it too difficult, lift your upper body off the floor.
Ball lifting movement
When you see the word "lift the ball", don't worry, it's not for you to lift the shot put, it's just tennis. Action essentials: lie on your back, hold the tennis ball in your hand, raise your hands to the ceiling, straighten your legs together and hook your feet. Then tighten the abdominal and hip muscles and lift the shoulders and head a few centimeters off the ground. Always make sure that the tennis ball rushes to the roof.
Although it is difficult to lose weight with a belly, it doesn't mean that you can't lose weight. As long as you choose the right method, thin belly is actually easier. The above also introduces the most effective way to lose weight. Friends who want speed, please read quickly. Always pay attention to your diet!
sit-up
Lie flat on the ground, put your hands on your chest, bend your legs slightly, and sit up like a normal sit-up. Get up and lie down and repeat several times. As for the number of times, it can be decided according to personal physical fitness. People with poor physical strength or long-term inactivity can use other help, such as hooking their feet with a wardrobe drawer or asking someone to hold their instep up. In addition, putting your hands forward or behind your head can help athletes get up easily. Although the effect is not as good as crossing your chest with your hands, it is very suitable for beginners with beer bellies.
Scissors feet
The body lies flat ~ the legs are suspended and straight, and then open like scissors (but when crossing, the right leg is up for the first time and the left leg is down; After the second crossing, the right leg is down and the left leg is up. Repeat this. ) Stay for 30 seconds, and then turn it off slowly. The slower the speed, the more effective it is ~ do it 20-30 times a day and increase or decrease it yourself.
Lift your legs up and down.
Lie down, put your hands on your sides, touch the ground with your palms, lift your legs, straighten your knees so that your legs are at right angles to the ground as far as possible, and stick your back to the ground when you lift them to the top.
Exhale, slowly lower your legs and don't touch the ground. Repeat the action 1-20 times, and stay at the action 1 and 210-0/5 seconds respectively, which can exercise the muscle lines of the upper, middle and lower abdomen.
Flat plate type
Bend your elbows 90 degrees, support your body with your forearms on the ground, and keep your head as straight as possible. Don't deliberately tilt your hips, tighten and raise your abdomen, and exercise your abdomen correctly. Stay for 60 seconds, you can exercise the whole body muscle lines.
Effective ways to lose weight in the stomach 2 First, climb the stairs.
Climbing stairs requires a lot of exercise, which is more effective than running to lose weight. In the process of going upstairs, we actually have to move against the gravity of the earth, so we need to be nervous all over, use our legs to drive our bodies up, and at the same time, our upper body should work hard to finish it, so we often sweat profusely after the exercise, because the whole body consumes a lot of heat. The weight loss effect of climbing stairs can actually be compared with climbing mountains, but it is much more convenient.
We can find a place with long stairs for outdoor practice, and office workers can also use the commuting time to climb the stairs instead of taking the elevator.
When going up and down the stairs, you mainly use the muscles on the front side of your thigh. Lifting the body when going up the stairs, supporting the body when going down the stairs, also has the function of exercising the psoas major muscles. When climbing stairs, the upper body is straight, the strength of the lower body movement will be transmitted to the abdomen, and the abdominal muscles can also be exercised. If the office or home floor is not high, take the stairs from today.
Second, step on a bike in the air.
When your legs are moving, you should use the strength of your waist and abdomen. The more action is in place, the more powerful it is to exercise the waist and abdomen, which is one of the most effective exercises to reduce stomach. Be careful not to exercise too much, and it is best to do so before going to bed, and the effect will be better.
Exercise of aerial bicycle: Lie on your back on the bed or cushion, then lift your legs and keep your upper body on the ground, and then bend your knees alternately to 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 for support. When doing movements, it is best to keep your instep straight and not move too fast. Slowly put the action in place and feel the muscle changes in the abdomen and legs.
Third, fun running.
For office workers, fun run not only solves the distress of not having time to exercise during the day, but also makes the effect of exercise more obvious, especially those with "general belly", and should take time out to run at night.
A study by the Clinical Research Center of the University of Chicago in the United States shows that between 7 pm and 2 am the next day, hormones, the key substances of human metabolism, have the strongest response to physical exercise, and corticosteroids related to fat metabolism and thyrotropin related to muscle repair (blood content) have risen sharply. Therefore, this time is the best time to lose weight by running.
Dr. DavidMela, head of Unilever's global weight management program, suggested that it is best to drink a cup of green tea before fun run. In addition to replenishing water, catechins in green tea can also enter the whole body through blood circulation, strengthen metabolism, enhance fat oxidation and energy consumption, and especially have a certain inhibitory effect on abdominal fat.
Fourth, swimming.
Swimming for an hour can consume 476 calories, which is equivalent to two hamburgers. Is the best way to lose weight. However, there are several points to note.
Go all out when swimming. Keep the heart rate at about 80% of the maximum heart rate. In order to ensure this standard, count how many times the pulse jumps within 6 seconds of each swimming cycle, and the next "0" is the heart rate of 1 minute. During swimming, the rest time is halved until a round trip or interval time is reduced to 10 second. Floating boards, paddles, flippers, lifebuoys and other water toys not only help to burn more calories, but also exercise the muscles of limbs.
Practice in different periods. Like the training of professional swimmers, swimming is divided into four sections, with breaks 15-30 seconds. The specific arrangement is to swim 1 round trip, then swim 2 round trips, then swim 2 round trips, and finally swim 1 round trip, and each section ends with a quick swim. Many people swim very slowly and consume far less calories than fast short-distance swimming, but don't run through fast swimming, or your physical strength will be too fast. You can swim slowly first, then quickly, then slowly, then quickly.
Verb (abbreviation for verb) walk
Walking is considered as one of the best exercise methods, because it is not limited by time and space, and the walking speed can be adjusted according to one's own wishes, so that one can keep fit and lose weight, especially walking after meals, which can accelerate the burning of fat and play a role in losing weight.
First of all, speed is important. You can choose to walk at a speed of 1.5 km for 4 km, then walk at a normal speed for10min to recover, then walk at this speed for 4 km, then walk at a constant speed for10min, and so on. You can also keep walking for 30 to 45 minutes, or walk quickly. Keep the speed at about 120 steps to 140 steps per minute.
Every time you walk, you should shrink your abdomen in minutes, and your thoughts are focused on shaping your abdomen. And when walking, imagine that your legs are raised to the height of your navel. When you take a step forward, your hips should also move forward immediately. This walking posture, which rotates to the hips, will make your torso rotate, so more abdominal muscles will contribute, and the abdominal lines will become flat and tight.
Six, sit-ups
Lie flat on the ground with your legs slightly bent and your hands crossed behind your head or chest. Just like ordinary sit-ups, get up and lie down and repeat the action 50 times. Or lie flat on the ground and cross your feet to do sit-ups. This method is more difficult than ordinary sit-ups, but it has a good exercise effect on abdominal muscles, which can tighten abdominal muscles and eliminate excess fat. This method can also determine the amount of exercise according to personal situation and physical fitness.
However, it should be noted that people who have not exercised for a long time or have poor physical fitness can get help from others in the previous exercises, such as holding down the instep or reaching forward with both hands to complete the auxiliary movements. This method is suitable for people who have a beer belly for the first time.
Seven, horizontal abdominal muscle movement
The reason why this set of horizontal abdominal exercises can reduce the stomach is because it is also aimed at the abdomen and waist. It is worth a try to reduce the fat in the upper abdomen first, then the fat in the lower abdomen, and then exercise the waistline.
Umbilical therapy exercise: lying on the bed or floor, keeping the lower body still, and then doing sit-ups can tighten and flatten the protruding part of the stomach.
Lower abdomen exercise: lying on the bed or floor, keeping the upper body still, lifting your feet to do leg flexion and extension and head-up exercise can tighten and shrink the whole lower abdomen.
Exercise of the external oblique muscle: After completing the above two exercises, you can practice the external oblique muscle. It is mainly to twist the waist and abdomen muscles on both sides. This exercise plays an auxiliary role, making the weight loss effect of upper and lower abdominal exercise more obvious.
Eight, palm pressure
Palm pressure is what we often see from foreign fitness coaches, but don't laugh at its old name. This is very effective for exercising the chest, arms and back. There is no need to limit how many times you do it at a time. If you don't, you will reach the limit of your body. That's enough. Putting your feet on the bed and pressing your hands on the floor means pressing your palms down, which increases the difficulty of pressing your palms down and challenges the limits of your chest muscles and arm muscles.