To say the fastest way to reduce belly, it is still a sport, Xiaobian this to share with you the most effective exercise to reduce belly.
Why is the meat on the stomach most difficult to reduce?
First of all, we must know that the accumulation of fat is systemic, but some parts are accumulated faster and some parts are accumulated slowly.
Therefore, weight loss is also systemic. However, the effect of weight loss is just the opposite, the fastest limb reduction, waist and hip reduction is the slowest.
So, when other parts of your body are thin, and stubborn fat on your stomach, you still need to continue to practice and consume it.
Here's a recommended method to reduce the stomach's most effective training.
The method is very simple. It combines aerobic exercise with anaerobic exercise as follows:
Step 1: Run 10 minutes (warmer) + sit 30 to 50 times
Step 2: Run for 3 minutes + squat 30-50 times
Step 3: Run 3 minutes + push-ups 30-50 times
Step 4: Run 3 minutes + supine volume 30-50 times
Step 5: Run 3 minutes + freehand strokes 25-30 times each
Step 6: Run for 3 minutes + Plate support for about 1 minute
Step 7: Run for 3 minutes + 30-50 flexions
Step 8: Run 3 minutes + sit 30-50 times
Step 9: Run 3 minutes + 30-50 times from the prone position
Step 10: Run for 3 minutes + supine and alternately around 30-50 times
The above 10 steps all use the simplest and most practical exercises, without any more fitness equipment. But when doing the above training, The following points need to be strictly observed:
1, aerobic exercise can not only run, you can also choose to skip rope, running in place, etc. Running speed boy control in 7-9 km / h, girls speed control in 6-8 km / h.
2, practitioners can choose a full set of movement training according to their own situation, or choose 6-8 movements. Of course, the more you do, the better the effect of reducing belly.
3, It is recommended that you do as many exercises as you can. You can do it 50 times. You can never do it 30 times. In the process of doing the action, you can also take a proper rest for 3-5 seconds to ensure that you can persist.
4, use this method to exercise at least 3 times a week, each exercise time is about 60 minutes. Adhere to 2 weeks, practice 8 times you can see the effect. Persist practice for more than 6 weeks, the effect is even more to say .
Specific tummy reduction:
The first step: hand into a fist, massage with the joints as the point of contact. In the position of the intestine draw a circular massage in a clockwise direction.
Suggestions: Repeat each movement more than 10 times in succession, Sticking time is about 10 minutes, Sooner or later, the practice is better. Do not do it within 2 hours after a meal. When the movement is as slow as possible, At the same time as pushing, At the contact point of the palm or fist Appropriate force. Especially in the acupuncture point at a moderate press, can make the effect more obvious.
Step 2: Using the hand as the contact surface, start from the two sides of the ribs and push it under the navel to form a triangular movement line.
Suggestions: Each action is repeated more than 10 times in succession. Sticking time is about 10 minutes. Sooner or later, the practice is better.
Do not do it within 2 hours after a meal. Keep your movements as slow as possible. While pushing, apply force at the contact points of the palm or fist. Pressing especially at acupuncture points will make the effect more pronounced.
Step 3: Start with your hands from the heart, exchange and massage until you reach the waist.
Suggestion: Each action is repeated more than 10 times in succession. The persistence time is about 10 minutes. Sooner or later, the exercise effect is better. Do not do it within 2 hours after meal.
Keep your movements as slow as possible. While pushing, apply force to the contact point of the palm or fist. Use a proper press at the acupuncture point to make the effect more visible.
Step 4: Sit up and keep your upper body upright. Put your hands behind your back and push up from your waist.
Suggestions: Each action is repeated more than 10 times in succession. The persistence time is about 10 minutes.
Do not do it within 2 hours after a meal. Try to move as slowly as possible. While pushing, apply force properly at the contact point of the palm or fist. Press especially at the acupuncture point to make the effect more pronounced.
Finally, give some suggestions on diet:
This is also very simple. It is only necessary to remember to control the intake of foods for dinner, and to appropriately reduce the intake and type of foods for dinner. They mainly eat vegetables, fruits, eat some meat properly, strictly control oil, and reduce food intake of starchy foods. .
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