Men’s fitness how to lose belly fat fast？

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Many people’s appetite will improve in autumn, and people are more lazy to move, so the body that has lost weight in summer has become fat again, especially the fat on the waist, so how to reduce this fat? Although the hot summer is coming to an end, and the autumn and winter seasons are coming, are you secretly rejoicing that you can cover the fat on your waist and abdomen with thick clothes? But in the summer of next year, it will still be thick fat. Ah! So you can’t be lazy all day for thin waist, beware of the accumulation of fat! The following is the secret to maintaining a good figure, and quickly follow the secrets of thin waist!

A, prone support

1. Lie down on a practice mat or rug. Put your hands together and support your weight on your forearms. Keep your waist straight. Push your toes on the ground so your body is parallel to the ground and raise your toes.
2. The support point is at the elbow, keep the lower back straight, and the body is in a straight line from the head to the heel.
3. Think of your body as a table with two feet (arms and feet). Hold this movement for as long as you can, for a maximum of 60 seconds.
4. Repeat 3-4 times each time.

B. Half-roll sit-ups

1. Lie on a practice mat or rug with legs straight, toes straight, hands by your sides, palms down. Lie flat against the ground without arching.
2. The shoulders and upper body leave the ground, and the body forms a C-shape, which is about half of a sit-up. The head is finally raised.
3. Then slowly return to the starting position, with the same head landing at the end.
4. Repeat 10-12 times each time, do 2 times, the effect of weight loss is better.

C, kneeling stretch

1. Kneel on a practice mat or rug with your hands shoulder-width apart. Keep your back straight.
2. Slowly raise your left hand and right leg, hold for a while, and then return to the starting position. Switch to the right hand and left leg to do the action.
3. Alternate 10-12 times in this way and do 2 times.

D. Dumbbell waist swing

1. Stand with your feet shoulder-width apart. Hold a dumbbell or small ball (about 6 pounds) in both hands and lift it up.
2. Bend over and shift the weight to the right. Keeping your hips still, sweep your arms down diagonally from above until the dumbbells are over the left side of your body.
3. When doing this body rotation, pay attention to maintaining the center of gravity of the body.
4. Repeat the action 10-12 times and do 2 times. Then switch sides and repeat.

E. Turn the hips horizontally

1. Stand naturally, breathe naturally, and relax the whole body
2. Hold both sides of the crotch with both hands, so that the crotch rotates horizontally and circularly from left, front, right, back, left, and one turn is one beat, making two eight beats in total.
3. Then make the crotch rotate horizontally in the opposite direction from right front, left, back and right, and also do two eight beats.

F, back stretch

1. Lie prone on a practice mat or rug. Put your hands at your sides.
2. Gently use your lower back muscles to lift your chest 3-5 inches off the ground.
3. Don’t be too nervous, try your best to reach the highest position.
4. Hold this action for a while, then slowly lower it.

G. Supine reverse abdomen

1. Lie on a practice mat or rug with your hands by your sides and your feet off the ground.
2. Bend the knees to 90 degrees, maintain this angle, use the strength of the waist and abdomen to bring the legs closer to the body, and the back is close to the ground. Raise your hips 2-4 inches off the ground.
3. Keep it for a while and then slowly descend.
4. Repeat 10-12 times each time, repeat 2 times.

H, side bracket type

1. Lie on your side on a practice mat or rug. Straighten your legs together, lift your upper body off the ground, and bend your elbows for support. Balance your body with your forearms supporting your body parallel with the balls of your feet forward. The other hand is flat on the body.
2. Use your waist to lift your body so that your body forms a straight line from your head to your heels.
3. Hold this action to the best of your ability for a maximum of 60 seconds.
4. Repeat 3-4 times on each side.