The way to lose weight in the belly and abdomen is to do some exercise specifically for the abdomen, but also to control the diet, do not drink alcohol, exercise to reduce belly fat, sit ups, climb stairs and hula hoop.
How to lose stomach belly fat
The most effective way to reduce stomach, belly fat loss needs to run often and do sit-ups, as well as control diet, do not drink, etc., as long as you insist on doing so can slim down.
1, running is very good to reduce abdominal fat movement
What is the stomach-reducing tea in the bowel? In general, body weight is concentrated on one of the legs most of the time during running. In order to maintain body balance, the abdominal muscles must not only maintain a contracted state, but must also make the trunk ( 2/3 of the total weight of the human body is maintained in a straight state during exercise. In addition, running consumes a lot of heat, and depending on the running speed, it usually consumes 490~1,103 kcal per hour.
2, only doing sit-ups is not enough
Sit-ups are a common method of exercise, but they mainly play the role of abdominal muscles. It is impossible to rely on it to reduce the fat in the abdomen. It is necessary to combine some other aerobic exercises with a lot of exercise, such as skipping. Jogging and cycling, etc. Each time is not less than 30 minutes, 3 to 4 times a week is appropriate. This exercise can improve the body's metabolism, consume more calories, and thus reduce excess fat.
3, fully grasp the 'three plane motion method'
When doing sit-ups, you need to exchange some patterns to get the abdominal muscles to exercise from all angles. This is the so-called 'three-plane motion method'. When you bend forward, you can practice the abdominal muscles from the sagittal plane; When practicing the abdominal muscles mainly from the frontal plane; when the body is twisted upwards, the abdominal muscles are mainly moved from the transverse plane. The sit-ups we usually do are just one of the basic movements, which is why you have been I work tirelessly and only receive 1/3 of the effect. So, only by combining these three levels of exercise, your abdominal muscles will become more and more type.
4, the change of movement is more effective
Even if you have a good fitness method, you still need to change your movement every few weeks. Because the longer a fitness program is practiced, the more comfortable the body is, the end result is: The less you burn, the less calories you burn. Studies have shown that muscles can adapt to at least 4 to 5 ways of exercising. Avoiding muscles 'accommodating public affairs' does not mean searching for new ways of exercising, exercising on weekdays. Add some small tricks to your feet. For example, when you are doing sit-ups, put your palms in your ear and change your arms forward or practice on the floor in the past, or lay on a slope bench to train.
5, Mo-alcoholic beverages
Any alcoholic beverage can increase your waist size. 10 grams of alcohol is the same calorie content of 1 gram of butter (approximately 7 kcal). Therefore, like other calorie-rich foods, alcohol can increase weight. There is also evidence that beer is more likely to accumulate fat on the abdomen than other types of alcoholic beverages.
6, deal with premenstrual puffiness
In women one week before menstruation, the body begins to produce large amounts of progesterone, which causes the body to store water in order to prepare for fetuses. This is the reason why most of the water concentration appears around the waist and abdomen. Once the body finds no conception, the period starts to arrive. The progesterone levels then fall, and excess water is excreted in the urine. This change in the female body will have an adverse effect on mood and body shape. To eliminate this adverse effect, you should eat more beneficial foods, such as wheat germ, Beans, fish, bananas, poultry, etc. When doing exercise, it is best to do some moderate exercise programs such as yoga, qigong, and walking.
7. Eliminate growth in waistline caused by age growth
After 30 years, people's metabolism declines. Therefore, although they consume the same amount of calories, they consume less and less calories. For men, the excess calories are converted into thick fat, most of them are deposited on the abdomen, while females remain. In the buttocks and thighs. After 35 years of age in women, due to fluctuations in estrogen and progesterone secretion, the body will change the site of storage of fat, that is, most of the fat transferred to the abdomen.
Whether it is men or women, it is necessary to cope with the increase in waist and abdomen caused by age, because it should be eaten less and exercise a little more. That means after 30 years old, it will consume 200 kcal or less per day from the diet. The sports flower consumes 250 calories to keep the heat in and out.
Reduce belly fat what to do exercise
Reduce belly fat movements: 1, sit-ups
Sit-ups can effectively reduce excess fat in the stomach. It is a very good way to lose weight. When we are doing sit-ups, the amount of exercise at the waist is the greatest. When we exercise, the calories at the waist continue to be consumed, and it will be achieved over time. Lose the effect of belly fat. It is recommended to do 100 sit-ups every day in the evening or at night, and you will find that the belly fat has disappeared.
Reduce belly fat movements: 2, climb stairs
Climbing stairs is a good way to lose weight! Especially for office workers, finding time to exercise outdoors is really difficult to get out of time. After lunch, don’t rush to sit in front of a computer, bend downstairs, and digest. Digest, work again after a half hour or so, climb upstairs after work, do not waste the opportunity to be able to exercise. For a long time, both the stomach and the waist can lose weight! Remember, put an end to sedentary without standing.
Reduce belly fat movements: 3, Hula Hoop
For women who already have bucket waists, they must lose meat on their stomachs, turn their hula-hoops after returning home at night, and exercise for half an hour every night. As long as they stick to it every day, they will definitely shake off their flesh! Increase the exercise time, the effect will be presented faster.
In addition to the above methods of tummy tummy, there are: Riding a bike, up and down squatting, running, etc. are all to lose belly fat! Exercise to reduce belly fat, we need everyone's insistence, I hope everyone can lose weight!
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