How to lose belly Do aerobic abdominal exercises before bedtime

How to lose belly?

1. Exercising abdominal muscles helps belly styling, so as to achieve a belly-free effect from the image. Exercise method recommendations:

1. Sit-ups, 3 4 times a week, 3 5 groups each time, 8 15 in each group.

2. Push-ups, 3 4 times a week, 3 5 sets each time, 8 15 push-ups.

3. Lie flat and raise your legs (the left and right legs take turns to lift up about 60 degrees), 2 3 times a week, 3 5 groups each time, 30 100 per group (one leg up and down at a time).

Of course, there are many exercises that can exercise abdominal muscles, but the above is relatively simple and effective for initial abdominal muscle exercise. You can see a certain effect in a month, and you can see a noticeable change in three months.

Second, consume fat. Having a belly is also a manifestation of obesity, and according to it, reducing belly belly is also a surface of the surface, which is fundamental.

1. You can do aerobic exercise and aerobics, but you can't do it while you fall asleep, and doing it while asleep will easily affect the quality of sleep.

** Aerobic exercise, which can be running, dancing, cycling, playing ball, swimming, climbing, etc., because aerobic exercise burns calories at an average rate, and you must stick to it if you want to have an effect. Insist on more than 20 minutes each time, 40 to 70 minutes is recommended.

2. **You need to control your diet, otherwise even if you exercise more, you will consume less than you intake, and it is basically impossible to want it.

3. Increase the ability to consume energy and fat, increase the appropriate amount of strength exercise while doing aerobic exercise, so as to quickly increase your muscles, comprehensively enhance your physical fitness, and increase your body's ability to consume fat.

Eat fruits and vegetables. Eat fruits, vegetables and whole-grain bread that contain a lot of fiber in moderation.

The best way to lose belly weight is to do aerobic exercise, so how can you achieve the best results? Let's take a look.

8 key points to lose belly during aerobic exercise in Lakong:

First, the best way to perform abdominal exercises in the waist.

Many people think that by exercising muscles in one part of the body, fat in that part will be "burned off". The reality is that no matter what kind of exercise you do, you consume fat from the whole body rather than one part of the body. Of course, if you lose fat throughout your body, you'll naturally see a reduction in belly fat as well.

2. Do you need to exercise twice a week to stay healthy?

Studies have shown that if the human muscles are not exercised, the strength will fade quickly. After 48 to 72 hours, you must exercise again to regain good health. Scientists say that exercising every day is most effective, and exercising three times a week can help maintain a healthy level.

3. You must sweat profusely when exercising.

Sweating only lowers body temperature and allows the body to avoid overheating, not **. You may lose some weight after a workout, but it's the water you lose that you lose, and once you rehydrate, the weight returns.

Whether you jog or walk 1,600 meters, the energy consumed is the same. Because you are moving a body of the same weight over an equal distance, speed does not work. If you're jogging instead of walking for 30 minutes, you're using a lot more energy because you're running a much larger distance.

Fifth, not being able to breathe normally is an overexercise.

Breathing should be normal about 5 minutes after exercise, the heart rate should not be rapid, and the body should not be exhausted. Health-promoting workouts shouldn't be too strenuous, uncomfortable, or exhausting, but comfortable, invigorating, and refreshed.

Not being able to resume normal breathing for a period of time after a workout is overworkout.

6. Walking is one of the best ways to get fit.

Walking helps to increase blood circulation throughout the body, which can improve your overall sense of health.

7. Stretching exercise can make the muscles elastic.

Various stretching movements, such as twisting or bending the lower back, bending the upper body forward and touching the toes with both hands, etc., should be performed slowly to allow the muscles to stretch and relax. Stretching hard can cause muscles to tighten and injure.

8. There should be at least 20 minutes of exercise time a day.

The human body has about 520 skeletal muscles, and good exercise should make these muscles exercised. It's not enough to stretch your arms and kick your legs in 5 to 10 minutes. Moderate exercise should be at least 20 minutes.

1.What exercises are there to lose belly The best exercise methods to lose belly.

2.The fastest way to lose belly.

3.What are the exercises to lose belly.

1.Stick to planks every day.

2.Insist on doing abdominal tremors every day.

3.15-30 minutes by the wall.

4.Insist on Russian turning.

5.Jump rope, high leg raises, burpee jumps.

Refer to pump it up, which is quite strong for waist workouts.

Many times we have a lot of work because of the reasons of work, resulting in many people sitting still for a long time, and our stomach will also obviously appear small belly, so many people want to quickly eliminate belly, there are actually many ways to eliminate belly, we can do some aerobic ** exercises, let's take a look at these specific practices.

Aerobic ** exercise method to lose small belly:

1. Stepping exerciseOnce the function of the psoas majoris muscle, which connects the back bone to the thigh bone, declines, the abdomen will be significantly lordosis. In this way, it will not only make you have an ugly little belly, but also make the internal organs sag, and the fat in the abdomen will accumulate more easily. Stand with your legs together, your upper body straight, your waist and abdomen consciously tightened, and your arms on your left and right thighs.

Step your legs left and right, keeping your thighs at 90 degrees to your calves, and raising your thighs perpendicular to your waist, and standing up straight without lifting the other leg.

2. Striding exerciseThe fat on both sides of the waist can be shaped by twisting the body from side to side, especially if the muscles of the buttocks and abdomen are consciously tightened, the effect will be very good. Stand with your legs together, with the inside of your feet close to your ankles, your upper body and legs straight, and your hands on your left and right sides. Then start to step forward with your right foot, your left foot being pulled forward with the back half of your foot off the ground, your toes touching the ground, and your legs straight.

3. Backward walking exerciseWhen we do this exercise, we should pay attention to whether there are people or obstacles around us, and when we take a step back, we can first raise our feet high, and then walk towards a good year, with the thighs and calves at 90 degrees. This can not only help us slim down the lower abdomen, but also correct the pelvis well.

If we don't actively take ways to slim down our belly, the fat of our small belly will be more and more, and the small belly will be bigger and bigger, which will affect our figure and influence very much, so in order for us to maintain a good figure, we need to actively exercise and insist on aerobic exercises.

Method 1: Stand for half an hour after eating

Sedentary life after meals can easily lead to abdominal growth. Fat increases, forming a small belly, standing for half an hour after a meal, you can reduce fat accumulation, if you stand against the wall, you can effectively slim the belly.

Method 2: Twist your waist while standing

In his spare time, he got up and stood up, straightened his chest and abdomen, and then twisted his waist left and right, with the help of waist force, not leg or back strength, twisted 100 times, insisted every day, and could get rid of the small belly.

Method 3: Bath and massage

When taking a bath, put your hands together on the navel of Ki Wu Chun, and then draw a large circle in the direction of the clock, starting from the back of the pelvis, at the beginning with a little force, the more you go to the left side, the slower it becomes, and the strength gradually begins to weaken, repeat this movement for 1 minute.

Method 4: Eat**

Boiling water and lemon water are very helpful drinks for detoxification and can help reduce fat accumulation on the stomach.

Method 5: Turn the hula hoop

Shaking the hula hoop can burn a lot of calories and promote fat burning, and the hula hoop exercise should not be too fast, and the number of times depends on the individual's situation.

If you want to get rid of belly fat, these methods are very effective, and you can't give up halfway!

Reading guide]: To maintain a beautiful figure, in addition to proper dieting, exercise is indispensable. Below, I recommend a simple set of leg-slimming calisthenics, through rhythmic movements, you can achieve the effect of aerobic exercise, help you burn more fat, shape ** and help you close your abdomen.

Step 1: Step – shout slogans by yourself and be in high spirits.

One, two, three, and four step rhythmically, 16 beats as a group, shout loudly, use the body to reflect the rhythm, do not hesitate to consume physical strength will affect the next action, and will not cause a rapid heartbeat, continue to step. It is an effective cardio exercise for leg slimming.

Step 2: Knee Lift – Swing your hips sharply, twist your body, slim your legs and tighten your waistline.

Lift your thighs high and swing your arms sideways to twist your body as much as possible, and after twisting your pelvis, the flanks on both sides can be fully extended, and then suddenly tightened back, which can have a good effect of tightening the waistline.

Step 3: Kicking - When kicking, you should have a ruthless force to shake off all the fat on your thighs.

As he walked, he kicked forward as one leg picked up. At this time, the tense areas are the thighs and abdomen, and you should consciously pay attention to these two parts when kicking.

When the leg is lifted and kicked out, it is "one", and when the leg is put down, it reverts to "two". Do the same with the other leg. Alternate and do this for a total of 8 reps.

Step 4: Knee Lift – Press down on the lifted knee with arm force so that the leg and lower abdomen are subjected to **

Arms forward, hands gently crossed, then sedan dust Liang picked up one leg, put the palm of the hand on the raised knee, palm down, afterburner, press down on the raised knee, and gradually increase the force.

The knee is "one" when the palm touches, and the knee is "two" when the knee is lowered. Do the same with the other leg.

Step 5: Leg Stretching, Leg Crossing – Slim your legs and tighten your abdomen and flanks by jumping or crossing your legs.

Jump while holding one leg high, drop it so that it crosses the other leg to the ground, and then immediately pick up the other leg, this counts once. Although the action is stiff, the action of the thigh height can ** the legs and lower abdomen, and the action of the leg brother crossing can ** the inner thigh and the flank, which has a double closed wide effect. Alternate left and right 4 times for a total of 8 times.

Step1 Jump at the same time. The right leg is raised, and this is the "one".

Step2 Lift up the right leg to the front of the body, this is "two". Note that it is the thighs that bring the feet up.

Step3 When you count to three, move your right leg wide in front of your left leg.

Step4 When you count to "four", return to the state of raising your thighs.