How to build muscle and lose belly

**, stick to a certain amount of exercise every day, such as running, playing ball, swimming, etc., but ensure that it is more than 30 minutes, and only this time will you start burning fat.

You have a certain fat base, and if you keep exercising, it is not difficult to build muscle. The method is to take a dumbbell, have a certain weight, and then do a cross-arm bend, so that you can train the biceps on the forearm; Front raise, side raise, these deltoid muscles that can train the shoulders, and then do push-ups can promote the growth of pectoralis major and triceps, and these have a very thick and strong body.

As for how many to do, it varies from person to person and from action to action, generally speaking, it is 8-15 per group, do about three sets until the muscles feel swollen and sore, and then the next day I feel that there is a reaction, which means that there is an effect, rest enough for 48 hours, and at the same time supplement protein nutrition. The key is persistence!

Do sit-ups on the stomach, 3 sets of 15 per day.

Do push-ups on the arms, 20 or 4 sets each.

Your question is very good!

1. There is no doubt that abdominal muscles must be useful for reducing belly.

2, you said in the reverse order, in fact, you can only train abdominal muscles after losing your stomach.

3. How to reduce belly:

Several effective ways to build your abs:

1. Abdomen - lying on the side and tucking the abdomen.

Movement 1: Lie on your side and hold the back of your head.

Movement 2: Bend your legs and lift your upper body forward.

Action 3: Revert to Action 1.

2. Abdomen - sitting posture to tuck the abdomen.

Movement 1: Sitting, the upper body is basically vertical, and the legs are stretched forward.

Movement 2: Bend and lift the legs, and tighten the lower abdomen.

Action 3: Open fully and return to action one.

3. Abdomen - supine leg press.

Movement 1: Lie flat, lift your legs, and tighten your lower abdomen.

Movement 2: Raise your legs perpendicular to the ground.

Action 3: Revert to Action 1.

Fourth, the abdomen - sit-ups.

Movement 1: Lie flat and raise your legs perpendicular to the ground.

Movement 2: Tighten your head and legs as much as possible.

Action 3: Revert to Action 1.

5. Abdomen - standing and pressing the abdomen.

Movement 1: Lunge, hands behind the neck, body back.

Movement 2: Press forward and exhale.

Action 3: Revert to Action 1.

Reducing belly and exercising abdominal muscles is super effective, one action is 15 minutes a day, and six-pack abs are used for 30 days.

The lack of obvious abdominal muscle lines does not necessarily mean that the muscles are not well trained, but the culprit is the thick layer of fat on the stomach. Therefore, while exercising muscles, you should also pay attention to burning off excess fat through exercise, so that strong abdominal muscles can be revealed.

1. Cross abdomen.

This action is also called air pedaling, lying flat on the ground, bending the arms, placing both hands on the side of the ears, bending the left leg, doing the pedaling action, while the abdomen contractions, the upper body is raised, so that the right elbow touches the left knee, pause slightly after being in place, slowly put down, and the right leg and left elbow act according to this method. The advantage of this movement is that it fully engages the muscles in the abdomen. Do three sets of 12-14 per day.

2. Raise your legs and tuck your abdomen.

This movement mainly exercises the rectus abdominis muscle, which is a muscle that most friends who do sit-ups overlook. Lie flat on the mat with your hands at your sides, legs together, lift up, and wait for your buttocks to lift slightly off the ground, pause and lower slowly. There are two points to pay attention to in this action, one is to keep the thighs and calves vertical when closing the legs; Second, don't put your legs completely on the mat when you put them down, you can stop when you are still 10 cm off the ground and start the next movement.

3. Aerial crunches.

As the name suggests, this action is to be done in the air. Find a horizontal bar, hook yourself up, bring your legs together, turn slightly, contract sideways, and alternate left and right. Pay attention to the upper body to keep vertical, the movement must be smooth, and the contraction to the highest point and then pause slightly, this action can be a good connection with the external oblique muscle.

The fastest way is to go to the gym, the experience is okay, and it is better to hire a trainer!

Practice sit-ups every day.

Controlling your diet and doing sit-ups every day is very effective!