Can Running Lose Beer Belly, Can Running Lose Beer Belly

Body fat percentage needs to be below 10% to have obvious abdominal muscles, if the body fat percentage is high and you need to lose fat, the following is a sharp tool to lose belly fat:

1. Jump on the spot for 3 minutes + sit-ups (mainly exercise abdominal muscles) for 1 minute.

2. Jump on the spot for 3 minutes + squat with bare hands (mainly exercise leg muscles) for 1 minute.

3. Jump on the spot for 3 minutes + push-ups (mainly exercise chest muscles) for 1 minute.

4. Jump on the spot for 3 minutes + supine leg press (mainly exercise abdominal muscles) for 1 minute.

5. Jump on the spot for 3 minutes + lunge squat (mainly exercise leg muscles) for 1 minute.

6. Jump on the spot for 3 minutes + plank (mainly exercise abdominal muscles) for 1 minute.

7. Jump on the spot for 3 minutes + push up reverse flexion and extension (mainly exercise the triceps brachii of the arm) for 1 minute.

8. Jump on the spot for 3 minutes + sit and close your legs (mainly exercise abdominal muscles) for 1 minute.

9. Jump on the spot for 3 minutes + lie on your back and bend your knees and hips (mainly exercise the lower back muscles) for 1 minute.

10. Jump on the spot for 3 minutes + lie on your back and bend your knees and legs (mainly exercise your abdominal muscles) for 1 minute.

1. Running for 3 minutes can not only choose to run, but also choose to skip rope, run in place, etc., and the exercise intensity is controlled at about 70%. How do you measure this 70% exercise intensity? We can measure it this way, and the body feels between tired and not tired when running.

Practitioners can choose whether to do 10 sets or 5 sets of exercises according to their physical condition. Practitioners can gradually increase the number of sets of exercises, because the more exercises you do, the better the effect of reducing belly.

3. When doing muscle training, it is recommended to do as much as possible in 1 minute, 10 can be done, and 8 should never be lazy. If you do the same more, the better the effect of losing fat on your belly. If you can't hold on for 1 minute during muscle training, you can also rest for 3 to 5 seconds according to your physical condition to ensure that you can persevere.

4. To use this method, you need to exercise at least 3 times a week, each exercise time is about 45 minutes, and you will see obvious results if you stick to it for 6 weeks.

ps: Search for "how to lose fat on the belly - exercise common sense - experience" to find the action**.

One is to hold your elbows with your hands and your legs together;

the second is to take the elevator less and walk upstairs;

The third is that everything that can be done standing is best done by standing, such as waiting for people, playing **, reading newspapers, wearing shoes and socks, etc. Standing on tiptoe slightly puts the body in a more tense state. Experts also recommend that to lose belly fat, it is best to intensify abdominal exercises in addition to intensifying whole-body exercises.

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In addition, three meals a day: breakfast and lunch should not be neglected. If you don't eat lunch, you're likely to come home hungry and feast on the dinner table.

Eat fewer snacks: Only bring low-fat, low-energy snacks or snacks such as fruits, vegetables, crackers, popcorn, etc.

Keep a bottle of water on your desk: Drink water regularly throughout the day. Just drink a glass of water when you want something sweet, and the desire for something sweet will disappear. Drinking a glass of water before lunch can lower your appetite.

Don't let stress prompt you to eat more: When you're stressed, don't pick up food and go for a walk. Physical activity is better than eating to relieve mental stress.

Don't go to fast-food chains, as there are very few low-fat foods to choose from. Don't eat alone: Eat with colleagues and friends.

Focus on your partner's conversation, not on food.

Skipping buffets: Buffets often result in eating a lot.

Pay attention to the amount of alcohol: Alcohol is high in energy, it prevents the consumption of body fat, and it also reduces willpower.

Disease analysis: Running is a good sport for a kind of Zen sail, and it also has a macro dust effect on beer belly, guidance:

Beer belly belongs to abdominal obesity, the impact on the body is relatively large, you need to pay attention to as soon as possible**, you can choose sports such as running, swimming, sit-ups, etc.