What exercises can I do to lose belly fat?

Nowadays, not only women value their appearance, but men are also more and more concerned about their body management and appearance management. Belly is an obstacle on the road to male body management, no matter how perfect other body parts are, having a big belly is simply a devastating disaster, how to lose more meat on a boy's belly? Here are a few ways to do this.

How do you lose more meat on a boy's belly? 1. Pedal a bicycle

The belly of boys can be effectively removed by the exercise of cycling, mainly because the exercise of cycling can effectively lose excess meat on the legs, and the legs will be directly linked to the waist and abdomen when they are in motion, so that the waist and abdomen can be exercised. Therefore, it is recommended that men can use more bicycle actions at ordinary times, not necessarily bicycles, and can make a set of bicycle movements in the air with the advantage of space at home, which can effectively contract the waist and abdomen, and the effect of long-term persistence is very obvious.

2. Skipping rope

Skipping rope is an exercise that can make the fat layer of the whole body in a state of shaking, and people who can skip rope can learn some regular skipping rope movements to exercise correctly, and the correct and coordinated movements can fully eliminate the fat and fat in the abdomen. In particular, skipping rope needs to jump up and down all the time, and if you can insist on jumping, it can be very effective in reducing the fat layer on your stomach.

3. Hula hoop

As we all know, the hula hoop is one of the most effective exercises to reduce belly fat, and it is not an exaggeration to call it one of the most representative exercises. Many boys think that turning the hula hoop is more girly, or they don't know how to turn and don't learn, but you must think about the fat on your belly, and if you want to lose belly quickly and effectively, then turning the hula hoop is essential.

4. Sit-ups

The main part of the sit-up exercise is the waist and abdomen, you can lie flat on the ground during the digestion time after each meal, straighten your legs, put your hands crossed behind your head, take a deep breath and then lie down after getting up, so do it repeatedly about 30-50 times will achieve a very effective effect, but you should pay attention to the sit-ups must be insisted on.

5. Body rotation exercise

Many people don't know what kind of exercise is body rotation? In layman's terms, it means that the feet are naturally split and standing, the hands are crossed at the waist, the chest is straightened and the abdomen is closed, and then the waist and abdomen are twisted from side to side regularly, which is called body rotation. However, it should be noted that every time you do a body rotation exercise, you must focus on the waist as the force point, rather than using the strength of the legs or back as the force point to twist.

Only the correct consumption of the waist and abdomen as a force point can achieve the effect of belly loss, so everyone should pay special attention to this.

The above exercises can prompt men to lose a big belly, but this is not something that can be done overnight, and it requires persistent and continuous efforts to persevere, so as to be able to harvest a slim body.

First, you can do sit-ups, because sit-ups exercise the stomach; Second, you can do planks, which are mainly used to train the core of the abdomen.

Pamela checks in to slim down her waist and does it every morning and evening, just seven movements, a set of ten minutes, and if you insist on doing it, you will find that your flesh is really firm, but if you want to **, you must eat less and exercise more.

Generally, doing sit-ups or push-ups, as well as turning hula hoops, swimming, yoga, skipping rope, etc., can reduce the fat on the stomach, but it takes a long time to persist to see the effect, and at the same time, when doing exercise, you also need to cooperate with the diet, try not to consume too much fat or calories, so that you can quickly achieve the first effect, and it is not easy.

The choice of **medicine should be cautious, clear about the drug ingredients of **drug, carefully selected, different ** drugs are also different, it is recommended to choose ** drugs with national medicine quasi-word certification, and choose ** drugs with good product reputation. Orlistat is a long-acting specific inhibitor of gastrointestinal lipase that prevents triglyceride hydrolysis from being absorbed, thereby reducing caloric intake and controlling weight. Orlistat capsules are managed as over-the-counter drugs in our country and are effective in patients who are obese or overweight.

Orlistat is mainly caused by oily stools or oily spots, but that's exactly what orlistat is working for. Recommend Shuljia orlistat** capsules, this **medicine is different from other **capsules**. It does not act on the human brain and other organs of the body, but only uses orlistat to inhibit the stomach....

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.

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.

Belly Slimming Exercise:

1. Raise your legs high.

Perform exercises that raise your knees and cross quickly, the faster you cross, the more calories you burn. When doing this exercise, the abdomen should always be kept tense to exercise, which is very helpful to the abdomen.

2. Lie on your back and raise your legs.

The supine leg press is one of the most basic abdominal muscle exercises, so doing it together with leg aerobic exercises can effectively reduce abdominal fat. If you do these two types of exercise consistently, you can effectively burn fat on your abdomen, and it will be more effective if you change them while exercising.

3. Sit-ups.

If you want to lose belly fat, you need to control the rhythm and avoid doing a lot of sit-ups at the beginning, which can cause muscle soreness. You can try to do it 5 times a minute at first, then slowly increase it until you reach about 30 times per minute. It is important to note that the part that controls the force is the waist, not the legs or arms.

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.