How can men lose belly fat and train abdominal muscles effectively?

Not many men pay attention to their body shape, especially middle-aged and elderly men. Affected by work, psychology, habits, etc., men are under great pressure and have little free time every day, so they do not pay attention to physical exercise. As a result, many men begin to gain weight after middle age, and most of them are obese. In fact, you can still exercise even if you don't have time. Exercise can also be called weight loss. If you want to lose belly fat, it is related to training abdominal muscles. So how can men lose belly fat and train abdominal muscles effectively?

The effective way for men to reduce belly fat and train abdominal muscles is:

1. Carry out effective exercise

Unlimited dieting and belly wrapping to reduce belly fat will not only fail to strengthen abdominal muscles, but will affect people's health. You should participate in more physical exercise, such as running, climbing, cycling, swimming, playing ball, etc., which can reduce abdominal fat.

2. Eat in moderation

Eat less sugar, starch, animal fat, etc., and eat until you are 70% full. This can promote the consumption of body fat.

3. Do more abdominal aerobics

Sit cross-legged, hold a weight behind your head. Lift the weight above your head, exhale and tighten your abdomen, relax your upper arms, put your hands behind your head, inhale and relax your abdominal muscles. Repeat 8-12 times. Keep your ankles close together, lie flat on the mat, and keep your feet fixed. Stretch your hands above your head, sit up with force, touch your toes, and then slowly fall back with your upper body. Repeat 10 times. Hold your hands on the door frame so that your body is suspended in the air, then tighten your abdomen with force, stretch your legs and lift them up, so that your legs and trunk are 90 degrees Celsius, stay for a while, and then slowly lower them to recover. Repeat 5-10 times. Stand naturally, press your abdomen lightly with your left hand, and put your right hand behind your head. Slowly inhale and tighten your abdomen, while pressing your abdomen inward with your left hand. Hold your breath for a while, then exhale, allowing the abdominal muscles to gradually relax and arch forward. Repeat 10 times.

4. Abdominal massage for weight loss

This method is a simple and effective method. It is also suitable for many diseases of the digestive system, nervous system and urinary and reproductive system, and can also be used as a method to eliminate abdominal fat and strengthen the body. This method of operation has the advantages of being simple and easy to learn, feeling comfortable, and having quick results. During the operation, the obese person lies on his back on the bed, unbuttons and belts, and only wears a thin piece of clothing on the abdomen. Let the family sit on the left side of the bed facing the obese person. First, use the wave-like pushing method to move from the upper abdomen to the lower abdomen 3-4 times, and then use three fingers to press on the upper, middle and lower parts of the abdomen in turn, 2-3 times for each part. However, it is not suitable to operate after a meal or when you are particularly hungry. For chronic diseases, massage for a month and rest for a few days before massaging again. The intensity of the pressure should be appropriate when there is a pulse under the hand and the patient is not in pain.

Another method is to put the fingers of both hands together, stretch them forward, place the left palm on the back of the right fingers, and place the palm and fingers of the right hand flat on the abdomen. Push forward with force, and then press backward with the left palm, pushing and moving back and forth, slowly moving from top to bottom, like waves in the water.

5. Rub the umbilical cord

The obese person lies on his back, and his family members stand beside him. Apply vaseline or cooking oil to the treatment area to increase the efficacy of the manipulation. Use the palm and the base of the palm to massage the abdomen for 2-3 minutes, and then use the base of both palms to massage the ascending colon, transverse colon, transverse colon, descending colon, and sigmoid colon clockwise for about 3-4 minutes. The manipulation is mainly for diarrhea; and it can also be used for tonifying and laxative. This method can regulate gastrointestinal peristalsis, strengthen the spleen and benefit the body, and accelerate the decomposition of excess subcutaneous fat. At the same time, you can repeatedly press, press, and massage the Zhongwan, Qihai, Shuifen, Guanyuan, Zigong, and Tianshu points, mainly for diarrhea, so as to achieve the purpose of weight loss.

6. Lower abdominal fat finger pressure method

The abdomen is the main area where fat accumulates, and for men, fat is mostly concentrated above the belly button, while for women, fat is mostly concentrated below the belly button. If you press your fingers on the lower abdomen, you need to use a little force to bend your palm fully, and press down vertically for 15 seconds. If you press your fingers on the side abdominal points, you need to fully bend your palm and place it on the left and right sides of the abdomen respectively, and press slowly in the horizontal direction with a little force for 15 seconds.

How can men lose belly fat and train abdominal muscles effectively? There are many ways to achieve this effect, including reasonable weight loss methods. After losing weight to a certain extent, the fat on the abdomen will decrease, and it is very good to do abdominal muscle training at this time. There are professional methods for training abdominal muscles. Some are trained in the gym, while others can be trained with the help of a venue. It is good news for men who are busy at work. Men who really want to lose weight and reduce belly fat can stop setting weight loss goals and plans.