What exercises do you need to do regularly to lose belly fat 20

There are also sit-ups and air bikes, which can really be reduced, and I have done it for almost a month with great results.

The most effective exercises for tummy weight loss are sit-ups and planks, both of which can effectively work the core muscles, help tighten the waist line, and lose excess fat in the tummy. However, if you want to maintain the perfection of the waist line and completely eliminate the small belly, you still need systematic exercise.

Sit-up. Lie flat on the floor with your hands crossed in front of your chest, legs slightly arched, sit-ups as usual, get up and lie down, repeat several times. The number of times depends on the individual's physical fitness.

If you have poor physical strength or have not exercised for a long time, you can use other help, such as hooking your feet with the help of a wardrobe drawer, or asking someone to hold down the instep of your foot to help you get up. In addition, stretching your hands forward or lightly behind your head can help athletes get up easily, although the effect is not as good as crossing your hands in front of your chest, but it is very suitable for beginners who already have a beer belly.

Scissor feet. Lie flat on your body with your legs suspended in the air and straight, then spread like a scissors cross open cross. However, when crossing, the right leg is on top and the left leg is on the bottom for the first time; The second cross becomes the right leg at the bottom and the left leg at the top.

Repeat like this) stay for 30 seconds and then slowly put it together, the slower the speed, the more effective Oh Do 20-30 times a day, you can increase or decrease by yourself (Woman, my biggest host Lan Xinmei has also taught! )

Raise your legs up and down. Lie down, place your hands at your sides and touch the ground with your palms on the ground, raise your legs, straighten your knees so that your legs are at right angles to the ground, and your lower back should still be close to the ground when you raise them to the highest.

Exhale and slowly lower your legs without touching the ground, repeat 1 to 2 for a total of 20 times, and stay in the posture for 10 to 15 seconds after doing it, to exercise the muscles of the upper, middle and lower abdomen.

Flat type. The elbow is bent at 90 degrees, the forearm is close to the ground, the toe point is to support the body, the back of the head to the heel is as straight as possible, the buttocks should not be deliberately cocked, and the abdomen should be tightened and lifted up, so that the abdomen can be properly exercised to the abdomen, stay for 60 seconds, and the whole body muscle line can be exercised.

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Ways to lose belly fat:

1. Do sit-ups. You can quickly lose fat on your belly.

2. Frog jumping. Ten minutes a day.

3. Swimming. It can make the skin of the whole body firm and shaped.

4. Turn the hula hoop and stick to it for a long time.

Insist on skipping rope and turning hula hoops every day to eat, and don't eat full.

Eat 7 to be full, you can drink more tea, eat more fruits, not only **, but also for **good**, hope for success.

There are two easiest ways to lose belly fat.

One is to do sit-ups, but very few people can stick to them, and some people can't do them, so they take the second method: turning the hula hoop.

In fact, you only need to set aside half an hour a day to spin the hula hoop as a play, or as a break from work.

Hula hoops can really help you, but at first it's the hardest, and as long as you stick to it, you can achieve the results you want.

In fact, the hula hoop doesn't have to choose the heavy one now, it will make people unbearable, if it is too light, it will take a longer time, its weight is moderate, and you can bear it.

I wish you success!

Do sit-ups, or push-ups.

How to quickly lose fat in the waist and abdomen, I believe this topic is also a topic that many friends and many fitness people are very concerned about. Today, Saipu Fitness Coach Training Base will talk to you about sports.

If you want to lose belly fat, do sit-ups, is it possible to lose belly fat, in fact, this is not necessarily. First of all, let's say that there is no local fat loss, if you do a part of this exercise, it does not mean that the local fat will be able to be lost, fat is a systemic loss, after two months, three months, half a year of exercise, the arms are thin, the legs are thin, the stomach is the same, it will also be reduced, it is a systemic fat loss, what kind of exercise is the best effect of fat loss.

Everyone remember that aerobic exercise has the best effect on fat loss, and aerobic exercise is the most fat consumed per unit of time, so what is aerobic exercise? Running, cycling, jumping rope, are these called aerobic exercises? Note that not necessarily, those just now are all sports, so what is aerobic exercise?

Aerobic exercise must meet four conditions at the same time, the first is that all large muscle groups must be involved, and when you do this exercise, your arms, legs and stomach are all involved. The second is such a continuous and uninterrupted movement, which is not done for a while and stopped, but is carried out all the time. The third is to keep the time above 20 minutes and below 60 minutes.

Finally, there is a heart rate requirement, the heart rate is controlled within a certain range, the heart rate is too high, which means that the exercise intensity is too large, and if the exercise intensity is too large, it may be close to anaerobic exercise, which is not called aerobic exercise.

Anaerobic exercise is mainly to consume the carbohydrates stored in your body, so if the heart rate is too low and not within this range, it is possible that the intensity is too low, and the calories consumed are too small. It is called the maximum heart rate by subtracting the age from 220. Then calculate 50% to 85% of the maximum heart rate, that is to say, control the heart rate at 50% to 85% of the maximum heart rate, the maximum heart rate is 220 minus the age, the age is your year, then you see if the age is different, the exercise intensity is not the same.

So what we just said, you can re-plan your training, especially to add aerobic exercise to your training, you can also review whether you have met the requirements of aerobic exercise when you were running, cycling or skipping rope in the past. Combined with the diet, doing some reasonable exercises, especially aerobic exercise, can help you quickly lose this fat in the waist and abdomen.

Ways to lose belly fat:

1. Do sit-ups. You can quickly lose fat on your belly.

2. Frog jumping. Ten minutes a day.

3. Swimming. It can make the skin of the whole body firm and shaped.

4. Turn the hula hoop and stick to it for a long time.

Local ** requires a lot of exercise and targeted training, I used to have a lot of belly fat after giving birth, but I have lost it after a series of targeted training, and I will recommend my method to you below.

1. Run. Running is the most effective way to fitness, running can not only lose the fat on the stomach, but also keep the whole body in a state of exercise, if you want to lose the fat on the stomach running, running is essential.

2. Sit-ups.

The main exercise of sit-ups is the muscles of the abdomen, and when doing sit-ups, you must do the standard, many people like to bend their legs when they get up, and the effect will be greatly discounted.

3. Eat lightly.

The fat on the stomach is the accumulation of fat, and the diet should be light, especially pay attention not to eat supper and fatty meat, which is the most likely to lead to fat, eat more fruits and vegetables.

4. Abdominal exercises.

If you want to lose belly fat, you can do some targeted training, specifically do abdominal exercises, such as turning hula hoops or more belly tugging, which is a very effective way to lose fat.

5. Do push-ups.

Push-ups are actually a good way to lose belly fat, push-ups can not only exercise the arms, but also exercise the abdomen, which is a very simple and efficient way to remove fat.

6. Health**.

There are many ways to lose belly fat, but remember not to skip meals, many people start to skip meals will have a certain effect, but then eat hard, which will lead to more fat, and long-term irregular diet will lead to stomach damage.

Whether it is in the gym or in the home fitness group, the most ** group has seen it, and it is better to think that fitness is very simple when they don't know anything, and they will lose it if they practice! As a result, people with big stomachs do sit-ups, practice for ten days and half a month, and they don't lose one or two fats.

The most effective ab exercise turned out to be it, I never expected!

How to lose fat in the waist and abdomen? Introduce a good way to effectively slim down your waist and abdomen, hurry up and learn it!

Origin Training believes that belly fat is easier to accumulate mainly because:

The hip joint belongs to the ball-and-socket joint, should have the ability of 360 degrees of full rotation, we only use a single angle in the front and back direction when we use the hip joint in our daily life, which makes the force of the hip joint in the front and back direction of a single angle is relatively large, and the force of other angles outside this angle is relatively weak, then the hip joint will appear subluxation, when there is a subluxation of the femoral head, the conduction from the foot to the hip force will also be affected, when the original force conduction is smooth, the abdomen is not easy to accumulate fat, However, when the force is not conducted, fat will accumulate in the area where the force is not conducted.

That's why I did a lot of abdominal exercises, such as supine crunches, supine leg raises, planks, etc., and why we still can't lose belly fat. Because we didn't find the root cause of belly fat accumulation.

If you want to completely solve the fat accumulation in the abdomen, you must let our foot to hip line penetrate. After the line of force is penetrated, you will get twice the result with half the effort if you do abdominal training!

Origin training 3 movements will take you to say goodbye to abdominal fat accumulation.

Steps: First movement: Squat with your legs (do 3 to 4 sets of 3 to 5 minutes each).

Action points. Stand naturally with your heels together, your toes about 2 cm apart, and your knees together;

Without changing the center of gravity of the body, slowly squat until the upper and lower legs fit perfectly;

After squatting, the ribs are pressed against the thighs, and the arms are gently wrapped around the legs (the inside of the legs is actively brought together, rather than by the force of the arms);

The top of the head naturally goes down and extends the spine;

The knee joint has the force to actively move downward, but the heel must not leave the ground;

As you breathe, you can push the air up to your back with each inhale.

Second movement: Wall squat (3 to 4 sets of 3 to 5 minutes each).

Action points. The outside of the feet is parallel, the toes are ahead, the distance between the feet is 10 cm, and the feet are 10 cm away from the wall.

Squat to the bottom, knees and toes all the way, arms naturally on both sides of the body, no shrugging shoulders;

The knee joint has the force to move forward actively;

The farther the distance between the feet and the farther the toes are from the wall, the lower the difficulty coefficient, and vice versa, the higher the difficulty coefficient, you can choose the difficulty coefficient according to your own situation.

The third movement: sit and walk (3 to 4 groups of 5 meters each).

Action points. Sit on the ground, bend your legs, hook the instep, spread your feet about 1 meter apart, cross your hands and support your shoulders, the top of your head naturally extends upwards to the natural height of your lower back, and your pelvis is in a state of slight forward tilt as much as possible;

Use the force of the groin to lift one leg up and move forward by 2 cm, and alternately move the other side forward;

After moving the meter forward, move the body backward in the same way.

**It's not so simple to buy some **medicine to eat,**First of all, you must control your diet, adhere to the principle of good breakfast, full lunch, less dinner, less sugar, less salt, less fat, don't eat fried and pickled food, and insist on proper outdoor exercise every day, as long as you can stick to it, you can be healthy**, please adopt.

The abdomen is the easiest part to grow fat, and it is also the most difficult part to lose, abdominal fat is undoubtedly a big failure of the perfect body, if you want to lose belly fat, you must do exercise often. But not all exercises can lose a small belly, and targeted exercises can lose belly fat.

What exercises to lose belly fat?

1. Sit-ups.

As the most classic waist slimming exercise, the effect is obvious and the method is simple. But! Many people don't know how to do it right.

The preparatory action is to lie on the floor, bend the knees to relax the back muscles and spine, put the legs together and straighten, and then lift the body, but the hips cannot be off the ground, and the feet cannot be moved or lifted until the body is at 90° to the underside, and then repeat. Today's sit-ups usually involve holding your head in your hands, with your forehead touching your knees after getting up. There are also arms stretched out and swinging to get up.

2. Hula hoop.

Hula hoops have been confirmed by netizens a long time ago that they can effectively burn belly fat. When turning the hula hoop, it is a longer exercise time and continuous exercise to reach the stage of aerobic exercise, so that the body can burn off the body's stored fat and excess calories. In addition, turning the hula hoop can not help the peristalsis of the intestines, promote the digestion of the stomach and intestines, and also help smooth bowel movements, so as to effectively prevent and treat constipation.

In addition, turning the hula hoop can also speed up the blood circulation of the body! 30 minutes a day and consistent exercise, it will definitely work. And the hula hoop is more free to make, and you can also watch TV at the same time**Oh!

In this way, before you know it, the little man's waist will come out.

3. Swimming. Water is denser and more heat-transferring than air, so swimming consumes more energy than other sports. Experiments have shown that four minutes of staying in water at 12 degrees Celsius consumes the same amount of heat as one hour on land at the same temperature. It can be seen that at the same time and intensity, the heat consumed in water is much greater than that on land.

The energy burned during exercise is constantly replenished by the sugar and fat in the body, so regular swimming will gradually lose excess body fat.

4. Skipping rope. Skipping rope has always been popular in all kinds of ** sports, because the most calories are consumed in the process of skipping rope. 30-40 minutes can consume 300 kcal, and a bowl of white rice is about 250 kcal, and every kilogram of fat lost, about 7700 kcal needs to be burned. If it's a cold winter, skipping rope can help you boost your immunity and resist the cold.

5. Climb stairs.

When going up and down stairs, the main muscles of the thighs are used, and lifting the body when going up the stairs and supporting the body when going down the stairs also has the effect of exercising the psoas muscles. When climbing stairs, the upper body is straightened, and the strength of the lower body movement is transmitted to the abdomen, and the abdominal muscles can also be trained. If you don't have a high floor in your office or home, you can use the stairs from today.