How can you quickly get rid of the meat on your stomach and have abdominal muscles? Please, 3Q

Do it in two steps, first **, then work the muscles. Aerobic exercise can be **, and sit-ups can strengthen abdominal muscles. Aerobic exercise is light exercise that is rhythmic for a long time.

For example, running, brisk walking, jumping rope, swimming, cycling, climbing, ......At the beginning of exercise, some nutrients in the body provide energy to the body. At this time, it feels very painful and needs to hold on for a while. After more than half an hour, the nutrients are exhausted and they switch to aerobic exercise, where the fat and oxygen in the body combine to provide energy to the body.

At this time, it is just breathing and heartbeat faster than usual. The veins in the body are unblocked and it feels very comfortable. So every time you exercise, you have to feel the time when aerobic exercise arrives.

You can also cooperate in the diet, drink two bowls of red bean porridge before meals, and don't eat supper. Eat more nutritious, aerobic exercise consumes a lot, you should eat a lot of meat, vegetables, fruits, beef, potatoes, bananas are high in calories, relatively good. Lose weight to almost equal to height -100) and then you can build muscles.

Do sit-ups. You don't have to pursue the number of numbers, but you need to pursue time and standardized actions. Don't be fast, be slow, rise and fall at a uniform speed, one by one, don't use explosive force.

At 45 degrees, it is too high, not only does it have no effect, but the abdominal muscles are not stretched enough to look good, and it is also harmful to the spine. If you are about to lie flat, you will do it in the air, and if you are already lying flat, the muscles will loosen and the effect will be gone. Don't hold your head, your hands can be raised, stay on both sides of your ears, and when you hold your head to do it, you always strangle your cervical spine, which hurts.

Generally, if you practice like this, 2 sets a day, a group of 15 minutes, you can feel the effect in a week, and you can see the effect in three months. These 15 minutes should be continuous, don't rest until you have to, it doesn't matter if you can't get up, just work hard, you will find that the strength is gone after a while, the body has changed and declined, basically you have to rest, and the rest should not exceed 1 minute. Gritting your teeth and opening your mouth wide can overcome laughter.

If you are on the fat side, muscle exercises are difficult, and it is not impossible. I'm afraid I won't be able to persevere.

Is it a boy? Do sit-ups. I've practiced it effectively and for a short time. But I'm a girl, I hate muscles, forget it. There is also drinking protein to build muscles.

I found that all the efforts were in vain!

Exercise Method:

**Sit-ups are possible with jumps on the spot. Do one minute of sit-ups and then jump on the spot for 3 minutes, and so on for 20 to 30 minutes. For beginners, if you can't hold on for 20 minutes, you can appropriately reduce the amplitude of jumping on the spot.

According to the principle of this workout method, it is to increase the metabolic rate and lose fat for a long time.

Dietary attention: Generally use low-carbohydrate - staple food to eat three meals, eat until you are not hungry, and occasionally have a normal meal amount one day a week. As long as you don't eat hungry, you can't always eat less or not eat, which will reduce your metabolism, and what you want is to increase your metabolism. Or if the total amount of food is not large, eating small and frequent meals can also increase the metabolic rate and help reduce fat.

It's good to do three.

First, avoid eating. Second, do more aerobic exercise and jog for more than 30 minutes.

Third, sit-ups, at least 400 a day, preferably 4 groups last night, practice for a period of time to add times, remember to practice a day to rest, abdominal muscles are to rest.

It is necessary to pay attention to dieting, control the calories eaten every day, and ensure that the fat does not increase, which is the basis for starting to lose belly fat. After dieting, you will feel the fat on your stomach relax, then it means that the fat has been reduced, and in order to tighten the abdomen, you need to add exercise.

Sit-ups work well, but you don't have to do as much ...... as you do on the first floorI don't think bodybuilding champions do as many sit-ups every day, my advice is: 20 sit-ups each time, 4-6 sets a day.