How to reduce the beer belly? How to reduce the beer belly? Chinese people like to push a glass on the wine table to exchange a glass to communicate with each other and talk about business, so many professionals will have the beer belly, have a paunchy stomach, and look like a middle-aged greasy uncle when they are young, so how to reduce the beer belly?
How to lose beer belly
1、 Horizontal abdominal movement
The reason why this set of horizontal abdominal muscle exercise can reduce the belly is that it is also aimed at the abdominal and lumbar movement, first reducing the upper abdominal fat and then the lower abdomen, and then exercising the waist line, which is worth a try.
Practice on the navel: lie on the bed or floor, keep the lower body still, and then sit up, which can make the protruding part of the stomach tight and flat.
Practice under the navel: lie on the bed or floor, keep the upper body still, raise your feet to do leg bending and head lifting exercises, which can tighten and reduce the whole lower abdomen.
Abdominal external oblique exercise: after finishing the above two exercises, you can carry out the abdominal external oblique exercise. It is mainly to twist the muscles of the waist and abdomen on the left and right sides. This kind of exercise plays an auxiliary role, making the weight loss effect of the upper and lower abdomen exercise more obvious.
2、 Air cycling
Leg in the movement, to use the strength of the waist and abdomen, the more in place the action, the more powerful the exercise of the waist and abdomen, is one of the most effective movements to reduce the stomach. We should pay attention not to exercise too much. It's better to do this before going to bed. The effect will be better. Aerial bicycle exercise method: lie on the bed or cushion on your back, then lift your legs, keep your upper body close to the ground, and then bend your knees, alternately simulating the action of cycling, about 30-50 times each time. If you're just trying, you can use a pillow under your hips as a support. When doing the action, it is better to keep the instep straight and not too fast. Slowly do the action in place and feel the muscle changes in the abdomen and legs.
3、 Climbing stairs
The amount of exercise of climbing stairs is relatively large, which is more effective than running for weight loss. In the process of going upstairs, we actually need to move against the earth's gravity, and we need to tense up all over the body, use legs to drive the body to climb up, and at the same time, the upper body also needs to cooperate with the force to complete, so after the exercise, we often sweat profusely, because the heat consumption of the whole body is very large.
Four. Swimming
Swimming can burn 476 calories an hour, which is equivalent to two hamburgers. It's the best way to lose weight. However, there are several points to pay attention to. Go all out when swimming. Keep the heart rate at about 80% of the maximum heart rate. In order to ensure this standard, count the number of times the pulse jumps in 6 seconds against the meter during each period of swimming, followed by a '0' is the heart rate of 1 minute. Halve the rest time during swimming until a round trip or interval is reduced to 10 seconds. Water toys such as kickboards, paddles, flippers and lifebuoys not only help to burn more heat, but also exercise limbs and muscles.
Five, night running
For office workers, running at night not only solves the problem of no time to exercise in the daytime, but also makes the effect of exercise more obvious. Especially for those with "generals belly", they should take time to run at night. Research shows that between 7 p.m. and 2 a.m. of the second day, the hormone, the key substance of human metabolism, has the strongest response to physical exercise. Therefore, this time is the best time to run at night to lose weight.
It's better to drink a cup of green tea before running at night. In addition to replenishing water, catechins in green tea can also enter the whole body through blood circulation, strengthen metabolism, enhance fat oxidation and energy consumption, especially have a certain inhibitory effect on abdominal fat.
6、 Sit up
Lie on the ground, with legs slightly bent, hands crossed at the back of the head or chest, as in general sit ups, get up and lie down, repeat 50 times. Or lie on the ground, cross your feet, raise them to do sit ups. Compared with general sit ups, this method is more difficult, but it has better exercise effect on abdominal muscles. It can tighten abdominal muscles and eliminate redundant fat. This method can also determine the amount of exercise according to personal situation and physical strength.
Seven. Take a walk
Walking is known as one of the best exercise methods, because it will not be limited by time and space, but also can adjust the speed of walking according to their own wishes, fitness and weight loss, especially after eating, walking can accelerate the burning of fat, weight loss effect class I!
8、 Palmar pressure
Palm pressure is effective for chest, arm and back exercises. You don't need to limit how many times you do it at a time. You can't do it until you reach the limit of your body. That's enough. Put your feet on the bed and press your hands on the floor, then you can lean down and press on your palms, increase the difficulty of pressing on your palms, and challenge the limits of your chest, hunger and arm muscles.
How to form beer belly
It's wrong to say that beer belly is caused by beer. It's a black pot for beer. The official name of "beer belly" is "belly fat". It's called "beer belly" just because many people who like to drink beer will have this symptom, but the fat is not from drinking beer, but from the accumulation of visceral fat. The disorder of endocrine system, irregular daily life and lack of exercise will cause beer belly, but beer will not cause beer belly.
Although beer is called "liquid bread", in fact, the heat of beer is not very high. A can of beer has the same heat as an apple. Many people who like to drink beer have beer belly. One of the reasons is that they eat wine and vegetables.