Introduce your own experience for your reference.
1, regional weight loss, there may be ways to do it, but the effect is definitely not good, this is my own experience, at least I have tried a lot, and it has no effect. For example, doing sit-ups to reduce your stomach actually only makes your abdominal muscles tighter, making it difficult to lose fat, and visually making your stomach smaller.
If you want to lose weight, you must burn fat through aerobic exercise with sufficient intensity and duration.
The so-called aerobic exercise is rhythmic exercise such as jogging and swimming, which takes a long time (about 15 minutes or more) and the exercise intensity is moderate or above. You can jog and do aerobic exercise in the gym.
As for intensity and time, intensity: target heart rate =(200- age) *(60%~80%) 60%~70% is mainly used for reducing fat; Duration: It is suggested that the duration of each aerobic exercise should be more than 45 minutes, because it takes about half an hour to start burning fat for enough intensity exercise.
The so-called weight loss means that you consume more energy than you consume, and your body will naturally consume fat to make up the difference. There is a simple reason. Control your diet a little. It's not as serious as the legend. When you lose weight, you eat breakfast normally, lunch is 7.8 minutes full, dinner is mainly fruits and vegetables, and then you eat two pieces of pure wheat bread or something. I am not hungry either. Be sure to eat breakfast, eat less dinner, and don't eat before going to bed. . As long as you ensure the amount of exercise, you don't have to go hungry at all.
If you want to increase muscle and exercise while losing fat, I suggest you combine aerobic exercise with strength anaerobic exercise.
The specific plan depends on your own time, step by step. For example, if you decide to jog for 50 minutes, you can't do it in the first place. Take your time, and leave if you can't run, but you must stick to it and you will reach your goal soon. If you want to get quick results, aerobic exercise for more than three days a week is absolutely right, and the body will get better after two strength trainings in the middle. But don't overdo it. I used to run too much, and then I had a knee problem. Because I was a fat man before I lost weight, my weight put a lot of pressure on my knees, and then I changed to swimming.
Finally, I wish you success in losing weight! I hope it helps you!
What kind of exercise can reduce abdominal fat and abdomen? Simply do sit-ups, and there are more complicated calisthenics to reduce abdominal fat, mainly depending on my intention and time schedule!
Is it most beneficial to reduce abdominal exercise? No.65438 +0 Sit-ups Reduce Stomach Index: Why Sit-ups Are the Most Effective Exercise to Reduce Stomach? Because sit-ups are highly targeted, you can fully exercise the fat in the abdomen and make the loose fat in the abdomen firm, but the movements must be standard and the exercise should be moderate, otherwise your stomach may be sour the next day. Correct sit-up exercises: lie on your back on the mat, bend your knees about 90 degrees, and put your feet flat on the ground. Hands can be placed behind your head or at your sides (the closer your hands are to your head, the stronger your abdominal muscles will be, and it will be more difficult to do actions. Beginners can put their hands behind their heads after strengthening their abdominal muscles. Pull up your body slowly with the strength of your abdominal muscles and exhale when you get up. When your body rises to a thickness of about 10-20 cm from the ground, tighten your abdominal muscles and pause for a while, then slowly lower your body back to its original position. NO.2 belly dance weight loss index: belly dance is often promoted as a fitness exercise in addition to being a dance art form. Belly dancing can increase the strength of abdominal muscles and the flexibility of the body, and it can also burn a lot of excess fat. 60 minutes of belly dancing can burn 330 calories, which is one of the most effective exercises to reduce belly. The basic action of belly dance: draw 8 characters on the crotch. This action is super effective for reducing stomach. Specific operation method: raise your hands or put them on your waist, then keep other parts of your body still, and use the muscle strength of your waist and abdomen to drive your crotch to draw 8 characters in the air. You can do this while watching TV at home. It doesn't need to be quick, but remember to draw a complete "8". NO.3 step-by-step cycling exercise to reduce stomach index: step-by-step cycling exercise is one of the most effective exercises to reduce stomach, because the legs should exert waist and abdomen strength when doing movements. The more action in place, the more powerful the exercise on the waist and abdomen. However, we should also be careful not to exercise too much. It is best to do this 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. NO.4 Hula hoop belly reduction index: Hula hoop can reduce belly because it can make full use of the strength of waist and abdomen in the process of turning the hula hoop, and it can also shape the waistline while reducing belly, but choose a hula hoop with moderate weight, which will cause load to the body if it is too heavy, and it will be very difficult to shake it if it is too light. NO.5 horizontal abdominal muscle exercise to reduce belly index: The reason why this horizontal abdominal muscle exercise can reduce belly is because it is also aimed at abdominal and waist movements. First reduce the upper abdomen, then reduce the fat in the lower abdomen, and then exercise the waistline. It's worth a try. 1, umbilical 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. 2. Lower abdomen exercise: lying on the bed or floor, keeping the upper body still, lifting your feet to do flexion and extension and head-up exercise can tighten and shrink the whole lower abdomen. 3. 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.
How can I exercise to reduce the meat in my stomach? If you are in the abdomen, you can do half sit-ups and hula hoops. I shook the hula hoop for 30 minutes every day for less than two weeks. I think the waist and upper abdomen are really not that bulging.
If you are in the lower abdomen, straighten your legs, slowly raise them to 90 degrees, hold them for a few seconds, and then slowly put them down. Remember to lift it slowly and put it down, it will feel very sour when doing it, and this action can thin the front side of the thigh.
What are the sit-ups for abdominal exercises? push-up
Both can exercise the abdomen well, and both can develop abdominal muscles faster and lose abdominal fat.
But it needs long-term persistence, otherwise it will rebound.
What sports equipment does Taobao sell? What sports equipment is most commonly used? It's best to lock your customer base in white-collar women, so that you can sell
1. Low-priced but fashionable jewelry
2. Small craft gifts (this kind of small and medium-sized goods should not be difficult to find)
3. Women's underwear (low price, also a good choice)
Also, in fact, you can send the goods you want to sell to Taobao first, and you don't have to have inventory. As long as there is an order, can't you purchase and sell it?
You can open a small shop online, which should be less than 5000 yuan. We can start with some goods that are easier to sell but cheaper.
What sports equipment is suitable for losing weight? First, the treadmill
It is a very good aerobic exercise equipment, which can effectively improve people's cardiopulmonary function, improve the function of cardiovascular system, and reduce fat obviously.
Second, the pull rod dumbbell
Practicing dumbbells can mainly exercise a person's whole body muscles, improve body posture and improve muscle strength.
Kangaroo jumping, sports equipment
Do exercises to reduce the abdomen. Is abdominal pain normal after exercise? Yes, it's normal. It is lactic acid secreted by the body. Lactic acid is caused by relatively excessive exercise, which exceeds the intensity of anaerobic exercise, leading to anaerobic metabolism of energy and forming lactic acid. Lactic acid in the body can cause regional muscle aches, just like you said. Lactic acid accumulation usually occurs. If you want to accelerate the excretion of lactic acid, one is continuous aerobic exercise to accelerate the excretion of lactic acid with energy metabolism, and the other is fumigation with hot water (such as sauna) to accelerate the excretion of lactic acid. However, relatively speaking, aerobic exercise is more scientific and beneficial to the body. Generally, after a period of exercise, the body adapts to the intensity of this load, and there will be no muscle soreness caused by lactic acid accumulation.
Ask for sports equipment. Full marks?
Buy two sandbags, tie them to your feet, tie them all the time, run and walk with them, and go running if you have nothing to do.
Buy a pair of professional running shoes. The efficiency of soles and shoes will improve your performance a little. Actually, it's not too expensive. Just Anta. If you value it, buy a pair of Nike running shoes High technology content, shock absorption, wear resistance, sweat absorption, deformation release, everything.
Why do you practice sit-ups while running?