How to exercise to reduce belly fat

People with belly fat are like people who walk with a swimming ring, or people who are always pregnant... So having belly fat is really a very annoying thing. So what are the ways to reduce belly fat? In fact, exercise is a good choice, because it can not only reduce weight, but also enhance physical fitness, killing two birds with one stone.

1: As the most classic waist slimming exercise, it has obvious effects and simple methods. However, many people do not know how to do it correctly. The preparation is to lie on the floor, bend your knees to relax your back muscles and spine, put your legs together and straighten them, then lift your body, but your hips cannot leave the ground, and your feet cannot move or lift them, until your body is 90 degrees with the bottom surface, and then repeat. The current sit-ups usually require you to hold your head with both hands, with your forehead touching your knees after you stand up. There are also ways to stand up with your arms straight and swinging.

2: During the movement, the waist should never leave the bed or the ground, only the upper body is lifted and lowered. You can observe whether your head or elbows will touch the knees. If they do, it means that your waist has left the ground, so pay attention to correct it. If you want to reduce the difficulty, you can put your hands on your sides, or stretch them forward and upward, and touch your knees with your fingers while lifting your upper body. If you want to increase the difficulty, you can slow down the movement or increase the number of times. This movement has a small range of motion, but it has a very good effect on the abdomen and is one of the basic movements in fitness training.

3: When you first start doing sit-ups, it is best to do them in groups of 10, three groups a day. After you become proficient and adaptable, you can perform 5 sets of sit-ups every day. After each set, it is best to rest for 2 minutes. For those who have difficulty persevering, you can use a distraction method to do sit-ups. Doing sit-ups while listening to music can reduce the feeling of muscle soreness and make it easier to persevere. The best sit-ups for women under 30 years old are 45-50 sit-ups/minute, which is equivalent to 1 sit-up in 1 and a half seconds; 40-year-olds should do 35 sit-ups/minute; 50-year-olds should strive to achieve 25-30 sit-ups/minute.

1: Hula hooping has long been proven by netizens to be effective in burning abdominal fat. Hula hooping prolongs the exercise time and is a continuous exercise, reaching the stage of aerobic exercise, which can burn the body's stored fat and excess calories. In addition, hula hooping can not only help intestinal peristalsis, promote gastrointestinal digestion, but also help smooth bowel movements, thus effectively preventing and treating constipation. In addition, hula hooping can also speed up the body's blood circulation! 30 minutes a day, insist on exercising, it will definitely be effective. And hula hooping is more free to do, and you can lose weight while watching TV! In this way, before you know it, your waist will come out.

2: The heavier the hula hoop, the better the effect? ​​I don't think so! Maybe a heavier hula hoop needs more force to swing at the beginning, but then it becomes an inertial exercise. The key is that you must exercise for a long enough time, otherwise short-term intense exercise is only anaerobic exercise, which will only cause muscle soreness and will not consume excess calories for you. In addition, when the hula hoop is swung, it will hit the internal organs in the abdomen and back (such as the kidneys). A hula hoop that is too heavy will have a relatively large impact force, which may cause damage to the internal organs! It is better to choose a moderate weight!

3: The intensity of hula hooping is not very high. If you want to achieve the effect of weight loss, the time should be long enough. You may wish to refer to the "333" exercise, exercise three times a week, each time for at least 30 minutes, and your heart rate should reach 130 beats per day. Since the intensity of hula hooping is not very strong, if you want to increase your heart rate, you must speed up the shaking speed! People with lumbar muscle strain should try not to use hula hooping to lose weight.

1: The density and heat transfer performance of water are greater than those of air, so swimming consumes more energy than other sports. Experiments show that the amount of heat consumed by staying in 12-degree water for 4 minutes is equivalent to the amount of heat consumed by staying on land at the same temperature for one hour. It can be seen that under the same time and intensity, the amount of heat consumed in water is much greater than that on land. The energy consumed in exercise is continuously replenished by sugar and fat in the body, so regular swimming will gradually reduce excess body fat.

2: Many people swim slowly, which consumes far less calories than fast short-distance swimming. However, it is difficult for most people to swim fast throughout the whole process, so you might as well swim slowly for a period of time, then swim fast for two periods of time, and then swim fast for two periods of time, to improve the effect of exercise. It is recommended that healthy people under 35 years old should swim 2000~2500 meters each time; people aged 35 to 50 should swim 1500~2000 meters each time; the elderly over 50 years old should choose 800~1200 meters according to their personal physical condition, and insist on swimming 4~5 times a week. If you insist on doing this for 3 months, you will definitely have a good weight loss effect.

3: If you want to swim to reduce waist and belly, butterfly stroke and backstroke are the most suitable. When swimming butterfly stroke, the arms move inwards, similar to chest expansion exercise, so you can exercise the pectoralis major and dorsi muscles. At the same time, butterfly stroke uses the waist to pull the body. Long-term swimming in this posture can help eliminate fat on the waist and shape the beautiful lines of the waist. When backstroke, the dorsi muscles are more powerful, which can stretch the back muscles. For white-collar workers who sit in the office for a long time, backstroke is helpful to relieve discomfort symptoms such as back pain. In addition, when doing backstroke, the body should be turned to both sides like a rolling log. This can not only reduce resistance, but also give full play to the strength of the large muscle groups of the trunk. This is very effective in eliminating excess fat in the abdomen, making the abdomen no longer loose. It can also exercise the elasticity of the legs and waist.

1: Rope skipping has always been very popular among all kinds of weight loss exercises because the calories consumed in the process of rope skipping are the most. 30-40 minutes can consume 300 kcal of calories, while the calories of a bowl of white rice are about 250 kcal. For every kilogram of fat lost, about 7700 kcal of calories need to be burned. And now it is the cold winter, rope skipping can help you improve your immunity and resist the cold. Rope skipping at a steady speed is enough to exercise the abdomen and waist, but if you change the exercise method slightly, the effect will be better. For example, using variable speed or fancy rope skipping, jumping forward or backward, and the speed can be changed from fast to slow, which can make the waist and abdomen more powerful. In addition, using running-style jumping, high-leg jumping or cross-leg jumping and other changes can also increase the amount of abdominal exercise.

2: To achieve the effect of weight loss, increasing the resistance of the skipping rope will have a greater effect, and the method is the weight of the rope, which can improve the effect of muscle movement. The heavier the rope, the better the effect of the exercise. The heavier the weight of the rope or the handle, the more difficult it is to swing. In addition, you can also use the weighted skipping rope method, tie a sandbag to your ankle, or wear weight-bearing clothing. Although skipping rope is a good way to keep fit, it is easy to get injured if you are not careful, so pay attention to the following matters: Wear soft, lightweight high-top shoes when skipping rope to avoid ankle injuries. The rope is soft and hard, with moderate thickness. Beginners usually use hard ropes, and can switch to soft ropes after proficiency. When skipping rope, you need to relax your muscles and joints, and coordinate the toes and heels to prevent sprains. It is best to jump up and down with both feet at the same time. Don't jump too high to avoid injuring the joints due to excessive weight.

1: When going up and down stairs, the front thigh muscles are mainly used. When going up stairs, the body is lifted up, and when going down stairs, the body is supported. It also has the effect of exercising the psoas major muscle. When climbing stairs, the upper body is straightened, and the power of the lower body movement will be transmitted to the abdomen, and the abdominal muscles can also be trained. If the office or home floor is not high, change to walking up the stairs from today.

2: If you climb stairs with the right posture, your weight loss effect will be enhanced. First of all, you should do a proper warm-up before climbing stairs, otherwise it is easy to cause muscle strain. When climbing stairs, your body should lean forward slightly, and your arms should swing back and forth with your body when you step. At the same time, your steps should be brisk, and you should not step too hard to avoid hurting your joints and ligaments. If you want to get the best weight loss effect, you must stick to a certain frequency. Too fast or too slow is not suitable.

3: If you don't need to commute to get off work, you should choose lighter clothes and shoes when doing stair climbing exercises. You should replenish your body with enough water and nutrients before exercise, because if you do stair climbing exercises on an empty stomach, you are more likely to get tired or even dizzy, which is not good for weight loss. When you start doing these exercises, you should choose a fixed time according to your physical condition, control the amount of exercise, maintain even breathing, and stop immediately if you feel uncomfortable. After persisting for a period of time, slowly increase the intensity of the exercise.

It is not enough to exercise alone, and some bad living habits must be improved. For example, try to reduce social activities as much as possible, do not drink or smoke, do not eat too greasy food, eat more coarse grains, and eat more fruits and vegetables.