Can the fitness circle slim down the waist and lose the belly?

What works is what works, and if you don't do it every day, it's basically useless.

Hula hoop** once caused a craze. Hula hoop** is a simple and convenient exercise method that can be played anytime, anywhere, and is especially popular with girls. Hula hoop** is a type of aerobic exercise, the intensity of the exercise is not very large, and it is especially effective for reducing fat in the waist and abdomen.

Method steps.

Hula hoops are most effective in slimming the waist and abdomen.

Hula hoop** is a type of aerobic exercise. In the process of turning the hula hoop, the body fat and calories can be fully burned. Because the hula hoop is exercised by twisting the waist, it is especially effective for slimming the fat of the waist and abdomen.

At the same time, it can also make the stomach and intestines peristalsis, promote metabolism and digestion. Drain all waste from the body.

The hula hoop movement mainly relies on the twisting of the waist, and the psoas muscles, abdominal muscles, and lateral psoas muscles are exercised when twisting. Then drive the whole body exercise, and the hula hoop exercise is more effective to reduce the upper body. Hula hoop** does not need to be practiced every day, and you can lose a small belly by turning 3 times a week.

The weight of the hula hoop.

As more and more people play hula hoops, there are also many types of hula hoops. What if you choose a hula hoop that suits you? The hula hoop is not bigger and heavier, the better the effect.

The weight of the hula hoop should be chosen according to the bearing capacity of your body. Hula hoops that are too heavy are not only difficult to turn, but can also cause injuries to internal organs.

Hula hoop turn time.

Hula hooping is a type of aerobic exercise. Therefore, it is necessary to exercise for at least 30 minutes at a time to burn body fat. If you don't have enough time, you won't be able to reach the stage of aerobic exercise, just muscle exercise.

Finally, it should be noted that hula hoops** are not suitable for everyone. People with lumbar muscle strain, spinal injuries, osteoporosis, and the elderly are not suitable for hula hooping.

Gym fitness is a very scientific method, usually the fitness coach will have a more professional and professional fitness knowledge, under the guidance of the fitness coach, the body gets the right exercise, and the perfect body shape is naturally there. And after paying the tuition, you will naturally be more motivated to go **, provided that you meet a good fitness trainer.

Ways to slim down your tummy and waist for fitness

Step 1: Run on the treadmill at a constant speed of 7-9 km/h for 10 minutes.

Step 2: Plank for 1 minute for 2 sets.

Step 3: Run on the treadmill at a constant speed of 7-9 km/h for 10 minutes.

Step 4: Supine leg press 2 sets.

Step 5: Run at a constant speed of 7-9 kilometers on the treadmill for 10 minutes.

Step 6: Sit-ups for 1 minute in 2 sets.

Diet habits for fitness and belly slimming and waist fat

1. Diet control: When eating, you need to control the amount of food, and it is good to be eight minutes late for each meal, and you can't eat until you can eat every meal.

2. Regular diet: Eating time should be regular and regular, if the time span of each meal is very large, it is not good for the body, even if you are busy, you must eat first and then continue to work.

3. Structural adjustment: In the eating structure, we should try to eat less high-calorie food and eat fewer snacks.

**Slimming belly and waist, insisting on exercising is not easy, and it is a nightmare to control not being able to eat your favorite snacks and supper at night, but if you see the results of perseverance, everyone will smile, and the original persistence is worth it. Slimming the belly and waist is not a difficult thing, most of them are caused by bad habits, such as not liking to eat regularly, like to eat snacks and suppers.

1. Skipping rope.

All oxygenation exercise has the effect of strengthening the brain, especially the bouncing exercise, which can promote blood circulation, can supply the brain with sufficient energy, and more importantly, can play a role in activating the meridians, strengthening the brain and warming the lungs, and improve thinking and imagination.

2. Jogging and moving the stool.

Experiments have proved that as long as you persistently insist on fitness running, you can mobilize the enthusiasm of antioxidant enzymes in the body, so as to receive anti-aging effects.

3. Yoga movements.

Doing yoga at night can not only move the muscles of the whole body, but also release your body and mood after a busy or irritable day, and at the same time eliminate fat, you can also achieve the effect of feeling happy and helping sleep, so you can usually develop a habit of doing yoga regularly.

4. Swimming. Due to the effect of water pressure in the process of swimming, our body shape can be shaped, so it can also play a role in the whole body, and the shape is used in Zaozhou.

5. Belly dancing.

In addition to being a dance art form, belly dancing is also often promoted as a fitness exercise. Belly dancing can increase the strength of abdominal muscles and body flexibility, but also can burn a lot of excess fat, a 60-minute belly dance, can burn 330 calories, is one of the most effective exercises to lose belly.

Exercises to slim down your tummy:

1. Jump on the spot for 3 minutes + sit-ups for 1 minute;

2. Jump on the spot for 3 minutes + squat with bare hands for 1 minute;

3. Jump on the spot for 3 minutes + push-ups for 1 minute;

4. Jump on the spot for 3 minutes + supine leg press for 1 minute;

5. Jump on the spot for 3 minutes + squat for 1 minute with bare hands;

6. Jump on the spot for 3 minutes + plank for 1 minute;

7. Jump on the spot for 3 minutes + kick up for 1 minute of reverse flexion and extension;

8. Jump on the spot for 3 minutes + sit and close your legs for 1 minute;

9. Jump on the spot for 3 minutes + lie on your back and bend your knees and raise your hips for 1 minute;

10. Jump on the spot for 3 minutes + lie on your back and bend your knees and legs for 1 minute;

Precautions: 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.

Slimming belly: The 3 most popular movements in the gym, each action is 1 minute, slimming the belly and legs.

I think it's better to get a trainer if you want to go to the gym, because it's easy to build muscles if you practice on your own.

If you practice at home, you can choose planks or sit-ups.

This not only requires increased exercise, but also diet needs to be controlled.

If you can't do it immediately after eating, you can use this time to tidy up your room or do something else.

Methods like these that I learned from reading (Jin Hong, Purse Notes) are still very useful.

According to my experience as a soldier, the effect will be particularly obvious if you don't need to go to exercise for a month, and I will go for a jog every afternoon for a longer distance and then go home and do some sit-ups

I recommend spinning for men and yoga for girls.

What exercises to lose belly? Abdominal crunches, sit-ups, tummy tucking yoga, etc. are the most effective exercises for tummy loss.

Now the crunch has become a very common abdominal exercise, and now the number of office workers who usually lack exercise and the lack of waist and abdominal strength are novice practitioners, the crunch is a good belly reduction exercise. However, there are many people who are fatter and still find it too difficult to curl their abdomen. Keep it at your disposal and you'll see the results you want.

There was a popular fashion movement for a while: "plank". It is known as the "most practical ** action", and it is also the most practical way to eliminate fat, it only takes a few minutes a day to help you eliminate fat, and the focus is that it can be carried out anytime and anywhere, but for those with low blood sugar and high blood pressure, it is better to do what you can.

Aerobic exercise, if you are in the gym, you can jog, usually you can jump rope and other activities are very helpful to eliminate fat, but you must be blessed, the amount of activity per week should be about three days, and each time it will take more than an hour and a half to have an effect.

Yoga, as we all know, practicing yoga can make your body flexible, and at the same time can also play a role in plasticity, unconsciously, your figure will become very symmetrical, the effect is also the best, it will be more targeted to your body parts of the exercise.

This varies from person to person.

I turned to the hula hoop in July last year for 1 month, and my waist circumference was 3 inches smaller (it became 19), and then I haven't **, but my waist circumference has grown to 20, and the effect is quite good and not**.

I turned right for 10 minutes and then turned left, and I had this doubt, so I had to turn in both directions.

The important thing is to stick to it.

Don't be like me, a thick layer of dust on the hula hoop.

Go back today.

As long as it is not excessive, it is not harmful to the body. The question is, what is moderation? Moderation here means that there should be no discomfort after exercise other than normal soreness and tiredness.

Otherwise, reduce the amount of exercise. However, it is important to know that the exercise is not only limited to turning the hula hoop, but also can be combined with other exercises, and the exercise time is more than half an hour each time. Because, only after half an hour, the fat in the body begins to be consumed.

Good luck with you! Hula hoop is a simple and convenient indoor fitness exercise that can be played anytime, anywhere. Hula hoop can help intestinal peristalsis, help digestion and bowel movements, better assist** and actively help remove garbage from the body, to achieve a beauty effect!

But is it really okay to shake a hula hoop? Zhang Xin, a national aerobics coach at Magfield Fitness Center, believes that in order to achieve the best effect, the following key points must be considered:

1. How long does it take to exercise to achieve fitness results?

Shaking the hula hoop is a whole-body exercise, which can achieve the effect of exercise, but the exercise time must be long enough. Because the intensity of the hula hoop is not very strong, only by prolonging the exercise time and continuing the exercise to reach the stage of aerobic exercise, so as to burn the body's stored fat and excessive calories. How long should I shake it to achieve fitness results?

You may wish to refer to the "333" exercise implemented by the National Sports Committee, exercise three times a week, at least 30 minutes each time, and the heart rate reaches 130 beats. Since the intensity of the hula hoop is not enough, if you want to increase the heart rate, you must increase the speed of the shake.

2. The heavier the hula hoop, the better the effect?

Actually, heavier is not always better. Maybe the heavier hula hoop needs to spend more effort to shake it at the beginning of the moment, but then it becomes a kind of inertial exercise, the focus is that the exercise time must be long enough, otherwise the short strenuous exercise is only anaerobic exercise, which will only exchange for muscle soreness and will not consume excess calories. In addition, when the hula hoop is shaken, it will hit the organs in the abdomen and back (such as the kidneys), and the hula hoop that is too heavy will also have a relatively large impact force, which may hurt the viscera, so choose a moderate weight!

3. Not suitable for people with lumbar muscle strain or calcium deficiency.

Because the hula hoop is mainly used by the waist to exert force, fully exercise the psoas muscles, abdominal muscles, side psoas muscles and other parts, and insist on exercising to achieve the effect of tightening the waist and abdomen. However, it should be reminded that people with lumbar muscle strain, spinal injuries, osteoporosis patients and the elderly are not suitable for this exercise. In addition, before shaking the hula hoop, you should do some stretching exercises to stretch the ligaments and avoid spraining.

1.Fat loss can only be lost all over the body, and it will not lose belly fat just because you train your abdomen, but will reduce it proportionally throughout your body. Unless you improve your living habits, sit less, sit up straight, and move more.

The most toning exercise is swimming, because the resistance and pressure of the water is high, and at the same time, the heat dissipation is fast, which can be streamlined to shape and lose fat.

2.Diet is also very important, more protein, less sugar and less oil.

Jumping rope can exercise the whole body, and you can play badminton or do sit-ups to reduce your waist and stomach.

Stick to doing push-ups and sit-ups.

Skipping rope has a good lung capacity, or throw a hula hoop.

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