How to reduce belly, slim legs, increase height, and ask for a personal trainer in the gym

1. Plank:

Plank is definitely the most popular apparatus exercise + slimming lower abdomen trick in recent times. It is easy to learn, can effectively exercise the transverse abdominis muscles, and can make the lower abdomen return to flatness with daily persistence. Plank is a consumable body shaping, although the action is simple, but to mobilize the muscles of the whole body, adhere to 2 minutes can gain a "female man" reputation.

Beginners should not compete with themselves, you can start with 30 seconds of practice in the first week, and gradually increase it, and 2 minutes is enough. It is best to divide into 4 sets of 30 seconds each to reduce the source volt light burden, and each set should not be intervaled for more than 20 seconds.

2. Cat back stretching:

Feet in a half-kneeling position, legs slightly open, hands propped up, chin in. Inhale and prepare, holding the stomach slightly.

In addition to fitness, you can also lose belly through diet or lifestyle habits.

3. Salmon: Seafood, especially fatty fish such as salmon, tuna and mackerel, is rich in omega-3 fatty acids. This fatty acid can speed up metabolism, speed up the consumption of body fat, and help you do belly**.

An Australian study found that eating fish every day boosted the glucose-insulin response system in obese people, which means that the digestive system slows down and makes people less craving for food. Seafood is rich in various proteins, which are very helpful for keeping the lower abdomen healthy and slim.

4. Quinoa Valley: Few people know about this food, it is a grain that contains a lot of fiber and protein. It tastes like an almond, it is a very healthy food, and the cereals themselves have the effect of detoxifying and nourishing the skin, so this food also has a significant effect on **.

5. Yogurt: According to a recently published study, those who absorb calcium primarily from yogurt have flatter jujube-containing lower abdomen. Most yogurt contains some of the fungi that can promote digestive health, reduce bloating, constipation, make your lower abdomen look flatter, and at the same time have the most effective effect, so it is the most effective food for the abdomen.

6. Take a walk after dinner

As mentioned earlier, don't sit down immediately after eating, so if you want to slim down your abdomen, you can only move around as much as possible when you are full, even if the weather is bad and it rains heavily and you can't go out for a walk, you don't sit indoors, standing for an hour is better than sitting, you can find a relatively high table, and then go to the Internet to watch a movie or something, an hour will pass.

There is no part of the exercise, there is no part, only part of the body. Therefore, if you want to lose belly and thighs, you must do effective aerobic exercise.

The gym recommends the use of spinning bikes, and athletes follow the rhythmic exercise, so that athletes can persist for a long time, which has a good effect on slimming fat and body shaping. In addition, spinning is a sport that can be played in teams, and the more people exercise, the more energetic they are, and exercising in the gym is for that atmosphere.

In addition to aerobic exercise through the sensory bicycle, it is also recommended to use the gym barbell or weight equipment for abdominal and thigh muscle strength training to ensure that the muscles will not be lost too much during the process.

Use sit-ups for your stomach and pedal for your thighs.

The ** of the stomach can be lost by sit-ups, lying down, doing dozens a day, which helps to burn fat, when lying on the back and getting up, the most force is used in the waist, so the stomach is also in motion, accelerating fat burning.

The thighs are used to pedal the bicycle method, you can lie down, lift the legs up, like the form of pedaling a bicycle, do more than 100 times a day, the more the better, the principle is to use the movement between the legs to speed up the burning of excess fat in the legs, so as to achieve the effect of slimming the legs, there is no harm to the body, but there is benefit.

Spinning machine exercises are OK as long as they exercise the legs and abdomen, but follow small weights and multiple sets.

Hello friend, I'm a fitness trainer, and I'm glad about your question, I feel that to lose fat, it comes down to strength exercise, cardio, a reasonable diet and more importantly, a fitness program that works for you.

If you have fitness questions, you can find this fitness trainer to answer.

There is no single exercise to reduce some fat, and it must be combined with aerobic exercise and instrument rings.

Treadmills are the best cardio workout. Combined with less weight and more times, the effect of local strength training is better.

The treadmill should be at least 15 minutes, and 30 minutes is the best. Jogging**, brisk walking to lose fat.

1. The landlord can consult the information, and there is no very effective local method. Fat loss is mainly aerobic and averages more than 40 minutes. Aerobic is to control the heart rate at (220-age)* (60-70%), such as running, it is not very difficult to be able to talk at first, and then it is anaerobic.

2. The suitable equipment in the gym mainly includes: treadmill, bicycle, elliptical machine, ......

Suitable exercises are: jogging and various dynamic exercises (yoga is static).

3. The most important thing is diet, fat loss should reduce carbohydrate intake, and saturated fat (bad fat) should be eliminated - commonly found in fatty meats, chicken skins, and red meats with higher fat. Given the large belly, it must be that the amount of food is not listening to the signals of the stomach and should be reduced (intestinal wall fat is also fat).

4. Gaining muscle will rarely consume a certain amount of fat, which is such a little bit of truth for abdominal muscle training to reduce abdominal fat, you can do it, but only rely on your own weight, do not bear weight. I don't think excessive muscle training is a good thing for belly loss, it is easy to increase the density of belly fat, and it will be more difficult to lose it to a certain extent.

5. Correct diet, scientific work and rest and appropriate exercise are the keys to healthy fat loss.

Lose belly, exercise abdominal muscles, thighs, except for running, there is no break.