1 Subtract the basic principle of the swimming ring. The fundamental reason for the formation of the swimming ring is that the human body consumes more calories than it consumes, resulting in excess calories being converted into fat and accumulating in the abdomen and waist, thus forming fat. To get rid of the swimming ring, it is necessary to make the body consume more calories than the intake of calories, resulting in a calorie gap, thus losing fat. Therefore, losing the swimming ring, on the one hand, is to consume calories-exercise, on the other hand, it is to control calorie intake-control diet.

2 Is it reliable to reduce the swimming ring through abdominal/waist exercise? If you can't get enough calories, it is completely ineffective to reduce the swimming ring by abdominal/waist exercise.

Increasing muscle can increase muscle locally, but losing weight can't be partial weight loss. When the body needs fat to provide heat, it will adjust the burning of fat according to the proportion of the whole body, and will not only consume or preferentially consume the fat in the exercise area. Just do ABS/psoas training, you can exercise ABS/psoas, but it won't help you lose weight first, and thin belly won't lose a little more. You don't need a chin when you run, but your double chin will soon slim down. Therefore, sufficient heat consumption is the key to lose the swimming ring. The process of losing the swimming ring is actually the process of losing weight all over the body. It is impossible to lose the swimming ring.

There are two ways to burn calories: 1. Burn calories through exercise; 2. Consume calories through basal metabolism. Among them, exercise is the best way to increase our calorie consumption, and aerobic exercise is the most calorie-consuming exercise. Aerobic exercise lasts for a long time, does a lot of work, consumes a lot of total calories, is not very difficult, and will not cause any physical discomfort. Therefore, insisting on aerobic exercise is the best way to get rid of the swimming ring. Common aerobic exercises are: running, cycling, swimming, skipping rope, etc.

What can aerobic exercise do to reduce fat? Aerobic exercise should last for more than 30 minutes. Generally, 45-60 minutes is recommended, not exceeding 2 hours.

At any moment of exercise, the body is powered by the same consumption of sugar, protein and fat, but the ratio between them is changing. After aerobic exercise for 30 minutes, the proportion of fat energy supply reaches the highest. So aerobic exercise should be done for more than 30 minutes.

On the other hand, if you exercise for too long, you will consume too much protein, which will lead to muscle loss and fatigue, which will affect the next day's practice. Therefore, it is recommended to do aerobic exercise for 45-60 minutes, not more than 2 hours.

Exercise frequency Aerobic exercise can be done every day, but it is not necessary to do it every day.

If you have enough energy and time every day, you'd better do nature every day. But many people don't need time and energy every day. They do it every day without rest, and they are easily tired psychologically. Therefore, aerobic exercise can be done every two days or a day off. It should be noted that you should not change the training plan or delay the training time at will. It is the most important thing to develop regular and persistent exercise habits.