Getting rid of your belly for free is so easy

　　It seems that many men gain weight as soon as they reach middle age. male A helpless trend. Having a bulging belly is not only unsightly but also bad for your health. healthy . The editor below will introduce you to several fitness methods suitable for men to eliminate belly fat. I hope it will be effective for you.

　　Fitness methods to get rid of belly fat

　　1. Kneel down and stand up

　　1. Kneel with your knees bent and lean forward slightly.

　　2. Keep your back straight and hold the edge of the chair with your hands forward.

　　3. Inhale and press your center of gravity downward.

　　4. Exhale, relax your elbow joints, and push your body up.

　　Reminder: The angle when going down varies from person to person. The chair can be changed into a table or pushed against the wall.

　　2. Stretching exercise with bent knees and lift: front thigh extension

　　1. Stand behind a chair (can also be changed to a wall or in front of a table).

　　2. Lift one foot, grab the ankle with the same hand, and hold the back of the chair with the other hand.

　　3. Continue for 20 seconds and feel the muscles on the front of your thighs are tight.

　　4. The knee supporting the foot should be slightly relaxed and bent to avoid ligament injury.

　　Reminder: Keep your body straight and don’t lean forward.

　　3. Bend your knees and lift them up

　　1. Sit on a chair, relax your neck, straighten your back, and lean your shoulders on the back of the chair.

　　2. Hold the edge of the chair with both hands for support.

　　3. Lift the Qi, lift the chest, shrink the abdomen, and straighten the back.

　　4. Inhale first, and when exhaling, bend your knees and lift your feet up (the degree of lifting your feet depends on your physical ability).

　　Reminder: Keep your back straight and keep your thighs at 90 degrees to your body or lift them up with one leg bent at the knee, which saves effort.

　　4. Running

　　Running is one of the most effective aerobic exercises. No matter what the situation is, running is the wisest choice for weight loss. As for how long to run, how fast and other factors, it all depends on your physical condition.

　　The best time to run is after dinner, and the best running time is between 40-60 minutes. As for how fast you need to run, after some experimentation, you will find the optimal running speed at which you can easily run for 40-60 minutes.

　　5. Lower abdominal fat acupressure method

　　The abdomen is the main area where fat accumulates, and most men focus on it above the navel. female Most of them are under the navel. If you are pressing the lower abdomen with your fingers, you should use a little force to fully bend your palms and press vertically for 15 seconds.； When applying finger pressure to points on the flanks, you must fully bend your palms and place them on the left and right flanks respectively, and press slowly and with slight force in the horizontal direction for 15 seconds.

　　6. Abdominal aerobics

　　1. Sit cross-legged, hold a heavy object behind your head, lift the heavy object to your head, exhale and contract your abdomen at the same time, relax your upper arms, put your hands back behind your head, inhale at the same time, relax your abdominal muscles, and repeat 8-12 times.

　　2. Keep your ankles close together, lie flat on the mat, fix your feet, stretch your hands straight above your head, sit up hard, touch your toes, and then slowly fall back with your upper body, repeat 10 times.

　　3. Hold the door frame with both hands to make the body suspended in the air, then tighten the abdomen, straighten the legs and lift them up so that the legs and the torso are at 90 degrees Celsius. Stay for a moment and then slowly lower them to recover. Repeat 5 to 10 times.

　　4. Stand naturally, press your abdomen lightly with your left hand, and put your right hand behind your head. Slowly inhale and contract the abdomen. At the same time, press the abdomen inward with your left hand. Hold the breath for a while, then exhale, so that the abdominal muscles gradually relax and arch forward. Repeat this 10 times.