What are the most effective exercises for men to reduce belly fat?

In real life, many male friends like to drink beer, and they don’t pay attention to exercise in their daily lives. Incorrect living and eating habits not only make our bodies bad, but also make our figures increasingly ugly. This is something that many male friends feel particularly distressed about, and it is also bad for the body, so we must pay attention to and actively lose weight. What are the most effective exercises for men to lose belly fat?

1. Night running

For office workers, night running not only solves the trouble of not having time to exercise during the day, but also makes the effect of exercise more obvious. Especially for those with a "general's belly", they should take time out to run at night.

A study by the Clinical Research Center of the University of Chicago in the United States showed that between 7pm and 2am the next day, the key metabolic hormones of the human body react most strongly to physical exercise, with corticosterols related to fat metabolism and thyroid-stimulating hormone related to muscle repair (in the blood) rising sharply. Therefore, this time is the best time to run at night to lose weight.

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, enhance fat oxidation and energy consumption, and especially have a certain inhibitory effect on abdominal fat.

2. Swimming

Swimming for one hour can burn 476 calories, which is equivalent to the calories of two hamburgers. It is the best way to lose weight. However, there are a few points to note.

Swim with all your strength. Keep your heart rate at about 80% of your maximum heart rate. To ensure this standard, count your pulse in 6 seconds after each swim, and add a "0" to get your heart rate for 1 minute. Reduce your rest time in half until a round trip or rest time 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 your limbs.

Practice in time periods. Divide the swimming into four sections, like professional swimmers do, with 15-30 seconds of rest between sections. 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 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.

Through the above introduction, we know what are the most effective exercises for men to reduce belly fat. In normal times, we should not only reduce belly fat through the above two kinds of exercises, but also have a regular life, especially control our diet. In addition, we should also pay attention to our working methods and try not to sit for too long.