How to reduce belly fat, exercise is the most effective way to lose weight

A big belly is not just for pregnant women. Many men also have a big belly due to drinking too much and lack of exercise. Having fat on the belly is not a good thing, because it not only affects your appearance, but may also cause problems such as high blood pressure and high blood lipids. Therefore, it is necessary to reduce the fat on the belly.

1: Stair climbing is a relatively large amount of exercise, and it is more effective than running for weight loss. In the process of climbing stairs, we actually have to move against the earth's gravity, and we need to tense up our whole body, use our legs to drive our body up, and at the same time, the upper body must cooperate to complete it, so we often sweat profusely after exercise because the body consumes a lot of heat. The weight loss effect of stair climbing can actually be compared with mountain climbing, but it is much more convenient. We can find a place with a long staircase outdoors to practice, and office workers can also use the time to go to and from get off work to give up taking the elevator and go in and out by climbing the stairs.

2: 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.

1: When the legs are doing the movements, the waist and abdomen should be used. The more accurate the movements are, the more powerful the waist and abdomen will be. It is one of the most effective exercises for reducing belly fat. Be careful not to exercise excessively. It is best to do this exercise before going to bed for better results. How to do the aerial bicycle: Lie on your back on the bed or mat, then lift your legs, keep your upper body close to the ground, then bend your knees, and alternately simulate the movement of cycling, about 30-50 times each time. If you are just starting to try, you can put a pillow under your buttocks for support. When doing the movements, pay attention to the best straightening of the instep, do not move too fast, do the movements slowly, and feel the changes in the muscles of the abdomen and legs.

1: Lie flat on the ground, bend your legs slightly, cross your hands behind your head or in front of your chest, and do the same as a normal sit-up. Then stand up and lie back down, repeating the action 50 times. Or lie flat on the ground, cross your legs and raise them to do a sit-up. This method is more difficult than a normal sit-up, but it has a better effect on the abdominal muscles, tightens the abdominal muscles, and eliminates excess fat. The amount of exercise can also be determined according to personal circumstances and physical fitness. However, it should be noted that those who have not exercised for a long time or have poor physical fitness can be assisted by others in the first few exercises, such as helping to hold the instep or stretching their hands forward to complete the auxiliary movements. This method is suitable for people who are new to exercise and already have a beer belly.

1: For office workers, night running not only solves the problem of not having time to exercise during the day, but also makes the effect of exercise more obvious. Especially for people with a "general's belly", they should take time 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, the key metabolic hormones of the human body react most strongly to physical exercise. Corticosterols related to fat metabolism and thyroid-stimulating hormone related to muscle repair (in blood) rise sharply. Therefore, this time is the most suitable time for night running to lose weight.

2: Dr. David Mela, global project leader of Unilever Weight Management, recommends that it is best to drink a cup of green tea before a night run. In addition to replenishing water, the catechins in green tea can enter the whole body through the blood circulation, enhance metabolism, increase fat oxidation and energy consumption, and especially have a certain inhibitory effect on abdominal fat.

1: Walking is known as one of the best exercise methods because it is not limited by time and space, and you can adjust the speed of walking as you wish. It is good for both fitness and weight loss, especially walking after a meal, which can accelerate fat burning and has a great weight loss effect! First of all, speed is crucial. You can choose to walk 4 kilometers at a speed of 1.5 kilometers in 12 minutes, then walk at a normal speed for 10 minutes to recover, then walk 4 kilometers at this speed, and then walk at a normal speed for 10 minutes, and repeat. You can also maintain a brisk walking posture for 30 to 45 minutes, or walk fast with big strides. Keep the speed at about 120 to 140 steps per minute.

2: Whenever you walk, you should contract your lower abdomen every minute and every second, and focus your mind on sculpting your abdomen. And while walking, imagine that your legs are raised to the height of your navel, and when one foot steps forward, the hips should also move forward immediately. This way of walking with rotation at the hips will rotate the trunk, so that more lower abdominal muscles are exerted, and the abdominal line will become flat and firm.

1: The reason why this set of horizontal abdominal muscle exercises can reduce the belly is because it is also an exercise for the abdomen and waist. First, it eliminates the fat in the upper abdomen and then the lower abdomen, and then exercises the waistline. It is worth a try. Upper abdomen exercise: lie on the bed or floor, keep the lower body still, and then do sit-ups, which can tighten and flatten the protruding part of the stomach. Lower abdomen exercise: lie on the bed or floor, keep the upper body still, raise both feet and do leg flexion and extension and head raise exercises, which can tighten and eliminate the entire lower abdomen. External oblique muscle exercise: After completing the above two exercises, you can practice the external oblique muscles. It mainly twists the waist and abdominal muscles on both sides. This exercise plays an auxiliary role, making the weight loss effect of upper and lower abdominal exercises more obvious.

1: Swimming for an hour can consume 476 calories, which is equivalent to the calories of two burgers. It is the best way to lose weight. However, there are a few points to note. Go all out when swimming. Keep your heart rate at about 80% of your maximum heart rate. To ensure this standard, count the number of times your pulse beats in 6 seconds after each swim. Add a "0" at the end to get your heart rate for 1 minute. Reduce the rest time during swimming by half until the time for a round trip or rest period is reduced to 10 seconds. Water toys such as kickboards, paddles, flippers, life buoys, etc. not only help burn more calories, but also exercise the muscles of the limbs.

2: Practice in time periods. Divide the swimming into four sections, like professional swimmers do, with a 15-30 second rest between each section. The specific arrangement is to swim 1 round, then 2 rounds, then 2 rounds, and finally 1 round, and swim fast at the end of each section. Many people swim slowly, which consumes far less calories than fast short-distance swimming. However, fast swimming should not be continuous, otherwise the physical strength will be consumed too quickly. You can swim slowly for a period of time, then swim fast for a period of time, then swim slowly for two periods of time, and then swim fast for two periods of time, etc.

1: Push-ups are what we often see foreign fitness coaches call pushups. Don't laugh at its old-fashioned name. It is effective for training the chest, arms and back. There is no need to limit the number of times you can do it each time. When you can no longer do it, you have reached the limit of your body and that's enough. Put your feet on the bed and press your hands on the floor. This is a downward push-up. It increases the difficulty of the push-up and challenges the limits of the chest and arm muscles.

It is best to drink 6 to 8 glasses of water with a small cup every day. In addition, it is important to note that you should not blindly increase the amount of exercise in order to lose weight, because the human body will reach a point of excitement when it exercises to a certain extent. If you continue to exercise, you may feel more tired and physically exhausted, which is not good for your physical fitness. Therefore, when you are most happy and comfortable during exercise, do not increase the amount of exercise at will. At this time, you need to slowly reduce or stop exercising.