Five exercises to lose belly fat

　　What kind of exercise can you do to lose belly fat?

　　1. Sit-ups

　　As the most classic waist-slimming exercise, the effect is obvious and the method is simple. but! Many people don't know the correct way to do it. The preparation action is to lie on the floor, bend the knees to relax the back muscles and spine, bring the legs together and straighten, and then lift the body, but the buttocks cannot leave the ground, and the feet cannot move or lift until the body is 90° with the bottom surface, and then repeat. Today's sit-ups usually require you to hold your head with both hands until your forehead touches your knees after standing up. There is also the possibility of standing up with arms extended and swinging.

　　During the movement, the waist should never leave the bed or the ground, only the upper body is being lifted and lowered. You can observe whether your head or elbows touch your knees. If so, it means that your waist has left the ground, so pay attention to corrections. If you want to reduce the difficulty, you can place your hands by your side, or stretch forward and upward, and touch your knees lightly with your fingers while raising your upper body. If you want to increase the difficulty, you can slow down the movement or increase the number of reps. This action does not have a large range of motion, but it does a good job on the abdomen. exercise The effect is very good and it is one of the basic movements of fitness training.

　　When you first start doing sit-ups, it is best to do three groups of 10 in groups every day. After you become proficient and adaptable, you can perform 5 sets of sit-ups every day. After each set, it is best to rest for 2 minutes. For those who have difficulty persevering, you can use a distraction method to do sit-ups. Doing sit-ups while listening to music can reduce the feeling of muscle soreness and make it easier to persevere. The best sit-ups for women under 30 years old are 45-50 sit-ups per minute, which is equivalent to 1 sit-up in 1 and a half seconds. ； 40 years old should do 35/minute ； If you are 50 years old, you should strive to reach 25-30 per minute.

　　2. Hula hoop

　　Hula hoops have been proven by netizens a long time ago to be effective in consuming abdominal fat. When turning the hula hoop, extend the exercise time and do it continuously to reach the stage of aerobic exercise, which can consume the body's stored fat and excess calories. In addition, turning the hula hoop can not only help intestinal peristalsis, promote gastrointestinal digestion, but also help smooth defecation, thus effectively preventing and treating constipate Woolen cloth. In addition, turning the hula hoop can also speed up the blood circulation of the body! Exercise for 30 minutes a day and you will definitely see results. Moreover, you can do hula hoop more freely, and you can also lose weight while watching TV! In this way, the slim waist will come out unconsciously.

　　The heavier the hula hoop, the better? I don’t think so! Perhaps a heavier hula hoop requires more effort to swing at the beginning, but then it becomes an inertial movement. The key point is that you must exercise for a long enough time, otherwise short-term strenuous exercise is only anaerobic exercise, which will only cause muscle soreness and will not consume excess calories for you. In addition, when the hula hoop is swung, it will hit the organs (such as kidneys) in the abdomen and back. If the hula hoop is too heavy, the impact force will be relatively large, which may cause damage to the internal organs! It’s better to choose one with moderate weight!

　　The intensity of hula hoop spinning is not very high. If you want to achieve the effect of losing weight, the time should be long enough. You may wish to refer to the "three three three" exercise. Exercise three times a week, for at least thirty minutes each time, with a heart rate of up to 130 beats. Since the intensity of shaking the hula hoop is not very strong, if you want to increase the heart rate, you must speed up the shaking! People with lumbar muscle strain should try not to use hula hoops to lose weight.

　　3. Swimming

　　The density and heat transfer performance of water are greater than that of air, so swimming consumes more energy than other sports. Experiments have shown that the heat consumed by staying in 12-degree water for 4 minutes is equivalent to the heat consumed by staying on land at the same temperature for one hour. It can be seen that under the same time and intensity, the heat consumed in water is much greater than that on land. The energy consumed during exercise is constantly replenished by sugar and fat in the body, so regular swimming will gradually lose excess fat in the body.

　　The resistance to human activities in water is 12 times greater than on land. When your hands and feet move in the water, you will definitely feel strong resistance, so the muscles of your back, chest, abdomen, buttocks and legs can be well exercised during swimming. The sharp muscles on the swimmer's body are the best evidence. People's metabolism is very fast when swimming, and more than 260 calories can be consumed in 30 minutes. Moreover, this metabolic rate can be maintained for a period of time after you leave the water. It can be seen that swimming is an ideal way to lose weight.

　　Many people swim slowly, which consumes far less calories than swimming fast and short distances. But for most people, it is difficult to swim fast throughout the whole process, so you might as well swim slowly for one period followed by fast swimming, then swim two slow periods followed by two fast swimming periods, to improve the exercise effect in this way. Recommended for those under 35 years old healthy The length of each swim practice should be between 2000 and 2500 meters.； People aged 35 to 50 should swim between 1,500 and 2,000 meters each time ； Over 50 years old elderly According to personal physical condition, choose between 800 and 1200 meters, and insist on swimming 4 to 5 times a week. In this way, if you insist on it for 3 months, you will definitely have a good weight loss effect.

　　If you want to slim down your waist and belly while swimming, butterfly swimming and backstroke are the most suitable. When swimming butterfly, the arms are stroked inward, which is similar to a chest expansion movement, so it can exercise the pectoralis major and latissimus dorsi muscles. At the same time, butterfly swimming uses the waist to affect the body. Swimming in this posture for a long time can help eliminate the fat on the waist and shape the beautiful lines of the waist. The latissimus dorsi muscle is used more during backstroke, which can stretch the muscles of the back. For white-collar workers who sit in offices for long periods of time, backstroke can help relieve back pain and other uncomfortable symptoms. In addition, when backstroke, the body should be turned to both sides like a rolling log. This can not only reduce resistance, but also fully utilize the strength of the trunk's large muscle groups. This is very effective in eliminating excess fat on the abdomen and making the abdomen no longer loose. In addition, it can also exercise the elasticity of the legs and waist.

　　4. Skipping rope

　　Rope skipping has always been popular in various weight loss exercises because it consumes the most calories during the rope skipping process. 30-40 minutes can consume 300 kilocalories, while a bowl of white rice has about 250 kilocalories. For every kilogram of fat lost, about 7,700 kilocalories need to be burned. And now that it is cold winter, skipping rope can help you improve your immunity and resist the cold.

　　Jumping rope at a steady pace is enough to exercise your abdomen and waist, but you'll get even better results if you slightly change the way you exercise. For example, using a variable speed or fancy skipping rope, jumping forward or backward, and changing the speed from fast to slow can put more effort on the waist and abdomen. In addition, using variations such as running-style jumps, high-leg jumps, or cross-leg jumps can also increase the amount of abdominal exercise.

　　To achieve the effect of weight loss, increasing the resistance of the skipping rope will have a greater effect, and the method is the weight of the rope, which can improve the effect of muscle movement. The heavier the rope, the more effective the exercise. The heavier the rope or handle, the harder it will be to swing. In addition, you can also use a weight-bearing jump rope, tie a sandbag to your ankle, or wear weight-bearing clothing.

　　Although skipping rope is a good fitness method, it is easy to get injured if you are not careful, so pay attention to the following: Wear soft, lightweight high-top shoes when skipping rope to avoid ankle injuries. The rope is soft and hard and of moderate thickness. Beginners are usually advised to use hard ropes, which can be changed to soft ropes once they become proficient. When jumping rope, you need to relax your muscles and joints, and coordinate your toes and heels to prevent sprains. It is advisable to rise and fall with both feet at the same time. Don't jump too high to avoid injury to your joints due to excessive weight bearing.

　　5. Climb stairs

　　When going up and down stairs, the front muscles of the thighs are mainly used. It lifts the body when going up the stairs and supports the body when going down the stairs. It also exercises the psoas major muscle. When climbing stairs, keep your upper body straight, and the force of the lower body movement will be transmitted to the abdomen, and the abdominal muscles can also be trained. If the floor of your office or home is not high, start taking the stairs instead.

　　With correct posture when climbing stairs, our weight loss effect will also be enhanced. First of all, you should do a proper warm-up before climbing stairs, otherwise it is easy to cause muscle strain. When going upstairs, your body should lean forward slightly, and your arms should swing back and forth with your body when you step. At the same time, your steps should be brisk. Do not step too hard to avoid damaging your joints and ligaments. If you want to get the best weight loss effect, you must stick to a certain frequency. Neither too fast nor too slow is suitable.

　　If you are not commuting to and from get off work, you should choose lighter clothing and shoes when doing stair climbing exercises. You should replenish your body with enough water and nutrients before exercising, because stair climbing exercises on an empty stomach are more likely to cause fatigue or even dizziness, which is not good for weight loss. When you start doing these exercises, you should choose a fixed time according to your physical condition, control the amount of exercise, and maintain even breathing. If you feel any discomfort, you should stop immediately. After persisting for a period of time, slowly increase the intensity of exercise.