How should men reduce waist fat?

The belly is the most likely place for fat to accumulate on the body. Many people, whether women or men, are unhappy because of the fat on their belly. Many men are also very concerned about their body shape, so many of them are eager to know how to lose belly fat. Here are several methods that can help them. Many of these methods have very good evidence. I hope you can try them.

Abdominal massage for weight loss

This method is also suitable for digestive system, nervous system and urinary and reproductive system diseases, and can also eliminate abdominal fat. The person lies on his back on the bed, unbuttons and belts, and only wears a thin piece of clothing on the abdomen. Let a family member 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, then use three fingers to press 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 meals or when you are particularly hungry. For chronic diseases, massage for a month, rest for a few days before massaging again.

Whole body aerobic exercise

In order to reduce abdominal fat, you should participate in more physical exercise, such as running, climbing, cycling, swimming, playing ball, etc., for more than 30 minutes a day, preferably 60 to 90 minutes a day, more than 5 days a week, which can reduce abdominal fat. At the same time, you should also make appropriate dietary adjustments to achieve better weight loss results.

Waist and abdomen exercise

On the basis of whole-body aerobic exercise, waist and abdomen exercises are helpful to strengthen the abdominal muscles, prevent fat from accumulating in the abdomen, and make the waist and abdomen more toned. Simple and easy methods include brisk walking with the abdomen contracted, supine crunches, supine leg raises, etc.

●Tighten your abdomen while walking fast (90-110 m/min), hold your head high and chest out, naturally tighten your abdomen, and be careful not to lift your diaphragm or shrug your shoulders. Lift your forearms to your waist and swing them freely back and forth.

● Lie on your back on a mat, place your hands on your chest, tuck your chin in, bend your knees to 90 degrees, contract your abdominal muscles to lift your shoulder blades off the ground, and do not lift your lower back to complete the movement. Repeat the movement 15 to 30 times as a set, rest for 0.5 to 1 minute, and then do the second set, for a total of 3 to 5 sets.

● Lie on your back with your legs raised Lie on your back on a mat, place your hands on your sides, lift your legs, bend your knees to 90 degrees, and lift your legs while contracting your lower abdominal muscles, with your thighs perpendicular to the ground. Do 15 to 30 times as a set, with a rest period of 0.5 to 1 minute before doing the second set, and do 3 to 5 sets in total.

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.

Lower abdominal fat massage

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.

Abdominal aerobics

Lie flat on the mat with your feet fixed. Stretch your hands above your head, sit up with force, touch your toes, and then slowly fall back. Repeat 10 times.

Stand naturally, press your abdomen lightly with your left hand, and place 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, so that your abdominal muscles gradually relax and arch forward. Repeat 10 times.

Belly fat is something that is very annoying to many men, so I hope that men can try the methods mentioned above to help them. As long as they are willing to try and as long as they are willing to persevere, I believe that the belly fat will be reduced one day.