How do newbies lose belly in the gym?

Swim three to four times a week for 30 minutes to 1 hour. Don't mix swimming with running and equipment exercises, because your physical strength will not be able to keep up, which will affect the effect of exercise. Dedicate swimming to swimming at any other time between trainings.

Equipment or field exercises: After each run. It must be running first and then doing equipment exercises, aerobic exercise first and then anaerobic exercise, burning fat first and burning calories before shaping and strengthening.

Because if you do anaerobic equipment exercises first, then you will not have enough physical strength to do aerobic running, and the effect will be greatly reduced.

Do more aerobic exercise, running, skipping rope, swimming, jumping gymnastics, cycling, etc. are all good aerobic exercises. Eat a controlled diet and drink less alcohol. After a few months, not only will you lose weight, but your abs will also be noticeable.

Reducing sugar intake in the diet makes it easier to convert into fat in the body than fatty meat, and it is not easy to consume. It is possible to eat small, frequent meals and divide them into several meals. You can do abdominal exercises through sit-ups, supine leg curls, abdominal muscle pulleys, horizontal bar crunches, or through the tutorial of ** training abdominal muscles, and remember to stretch and relax when you are done.

After going to the gym, do the fixed equipment twice, each machine 15 times, and the weight can be 5 kilograms! After that, go for a run, or elliptical or something, pick a cardio machine you like, and do it for an hour or two, depending on your physical condition. When you're done with everything, remember to stretch your whole body!

I don't have a stomach in a month, and the key is to pay attention to eating!

After the gym, take a look at those members who are in good shape and have good training. Talk to them more and get on good terms and ask them for advice. Generally speaking, how much you spend in the gym all year round has some understanding of fitness.

And the more people you are familiar with, the more beneficial it is to cultivate your interest in fitness, and the better you will persist in the later stage. A few friends working out together in the gym is definitely much better than if you were alone in **silly iron. Then there is the fitness knowledge that you can usually take a look at on the Internet.

Evaluate your physical condition every once in a while, see if your exercise is effective, and change the amount and method of training according to your own situation.

The pace of eating is slow, and eating fast is the first culprit to support your stomach. Don't sit or lie down immediately after eating, stand for half an hour before sitting. You can choose to watch TV while standing. It is best to be less sedentary, to be able to stand, walk and move. Try not to sit for too long.

1. Strength training alone cannot reduce belly fat, and if you want to lose fat belly fat, you need to achieve it through whole-body aerobic training.

2. If you want your abdominal muscles to stand out, you have to do two things. One is to reduce the thickness of fat (fat) on the belly, and the other is to shape the lines of the abdominal muscles. The former requires you to do regular aerobic exercise to achieve it, and the latter requires you to do strength training to achieve it.

3. Aerobic exercise program.

4. Strength training plan:

Abdominal muscle training should be spaced 24 hours apart, and do not exercise every day, which is not conducive to muscle growth. Using crunches instead of sit-ups is more effective for training the abdominal muscles.

The abdominal muscles are an important part of the body's connective tissue composition, including the rectus abdominis muscle, external oblique muscle, internal oblique muscle, and transverse abdominis muscle. When they contract, they bend and rotate the torso and prevent the pelvis from tilting forward.

The abdominal muscles also play an important role in the movement and stability of the lumbar spine, as well as controlling the movement of the pelvis and spine. Weak abdominal muscles may lead to anterior pelvic tilt and increased physiological curvature of the lumbar spine, as well as an increased chance of low back pain.

Reference: Encyclopedia "Abs".

1. You need to warm up before working out.

Warm-up can quickly adjust your body to a state of adaptation to exercise, which can reduce your risk of injury and allow you to do more with less.

2. Conduct treadmill training.

**You need to do a lot of aerobic exercise in order to burn fat quickly, and in the gym, one of the most aerobic exercise machines is the treadmill. First, find a treadmill, warm up at a low speed by 10 degrees and warm up for five to ten minutes, then walk or run briskly for thirty minutes, and finally don't stop immediately, walk slowly on the treadmill for ten minutes to let your blood circulation stabilize and then stop.

3. Bicycle training.

Another piece of equipment that can burn fat quickly in the gym is a bicycle, bicycles are very effective in reducing leg fat, find a bicycle, because the bicycle does not need to adjust the speed, start the workout according to the speed you want, after about fifteen to thirty minutes, you will feel the weight of your legs, and then you can rest.

4. Strength training.

When aerobic exercise has been carried out for a period of time, you can improve your basal metabolism through muscle training, and your basal metabolism can increase your fat burning in the future.

5. Reasonable diet.

Some friends may not eat a lot of food for the sake of **, which is actually wrong, in the process of **, refuse greasy, spicy and other foods on it, if there is no normal diet at every meal, not only can not play a ** effect, but also make physical health problems.