A small belly is the nightmare of many girls in summer. Many people want to lose their belly before summer comes. So what is the best way to lose weight?
The first step: aerobic fat burning, consume belly fat
The effect of exercise fat burning is systemic. To lose excess abdominal fat, start with aerobic exercise.
- Swimming
Swimming is a whole-body exercise, which can drive the whole body to burn fat. Swimming consumes a lot of energy. This is because the resistance of people in edema activities is 12 times greater than that in land exercise, and hands and feet will encounter strong resistance when exercising in water, so the muscles of the back, chest, abdomen, buttocks and legs can be obtained during swimming. Great workout. Moreover, the thermal conductivity of water is 24 times greater than that of air, and the water temperature is generally lower than the air temperature, which is conducive to heat dissipation and heat consumption, which means that people lose heat faster in edema. People’s metabolism is very fast when swimming, 1100 kilojoules of calories can be consumed in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is a very ideal way to lose weight.
butterfly
Butterfly swimming uses the waist to move the body. People who swim in this posture for a long time can eliminate the fat on the waist, make the waist soft, strong and slender, showing beautiful lines. In addition, backside swimming can also eliminate excess fat in the abdomen, so that the abdomen is no longer loose, exercise the elasticity of the legs and waist, and make it stronger.
- Jogging
Jogging is one of the aerobic exercises. Jogging can activate the muscles of the whole body, promote the body to burn fat, and achieve a slimming effect, but the real time to burn fat starts after 30 minutes of continuous exercise, so running needs to persist for more than 30 minutes. Jogging should be consistent, it is recommended to jog 2 to 3 times a week. But don’t think that the more intense the exercise, the better the weight loss will be. High-intensity jogging consumes more calories, but it will cause an excessive burden on the calf and knee, and the muscles will grow rapidly and affect the beauty of the calf. Therefore, it is recommended that girls who are losing weight do not worry, and insist on jogging in moderation. Over time, you will see weight loss results. Be sure to do warm-up exercises before running, which can prevent sprains, and also allow the body to enter the state of exercise earlier, and fat can be burned more effectively. But running skills are also very important. Many people land their toes first when they run, but in fact, doing so can easily cause their calves to become thicker, so for girls who lose weight, their heels should first land on the ground when jogging, and then the soles of their feet touch the ground. jogging. Running also depends on the time. The best time of day is in the morning, when the air is fresh and the ultraviolet rays are not very strong. At this time, jogging can help you improve your metabolism and let your body enter a fat-burning state earlier. Jogging is aerobic exercise, so it is best to combine strength training, which can better achieve weight loss. Jogging can burn body heat, but it cannot increase metabolism for a long time. Strength training can increase muscle mass, thereby increasing the metabolic rate, allowing people to burn calories at rest.
The second step of local shaping exercise abdominal line
Partial shaping is mainly based on weight training or stretching exercises, mainly aimed at exercising the abdominal curve and shaping the waist line.
- Sit-ups
Sit-ups are a type of aerobic exercise, which is easy and stress-free. It can not only consume abdominal fat, lose excess fat on the stomach, but also tighten the skin of the abdomen. In addition, sit-ups can not only effectively exercise the rectus abdominis, but also exercise the external oblique muscles of the abdomen and the erector spinae of the lower back, which can quickly and effectively reduce waist circumference and consume body fat. In fact, doing sit-ups can indeed reduce the belly, but the effect is not very fast, and it takes a period of time to have the effect of reducing the belly. Because the amount of fat in the body can be burned and consumed by exercising at least 20 minutes a day. Do sit-ups to pay attention to exercise rhythm. Many girls are anxious to lose weight, so they try to do sit-ups at home every day, and even ask themselves how many they must complete in one minute, which is not good for their health. Everything should be gradual. When doing sit-ups, slow down the exercise rhythm appropriately, slowly complete a small amount of exercise first, and then continue to add it later. This will not only enhance the effect of reducing belly, but also benefit your health. Many people do not know the correct posture of sit-ups, which also affects the effect of slimming. The correct sit-up position should look like this:
a. Lie on your back on the bed, straighten your feet, squeeze your ears with your hands half clenched, and spread your arms as far as possible.
b. Using the strength of the abdomen, slowly straighten the upper body, be careful not to leave the waist on the ground.
c. Slowly descend to let the body return to its original position, and repeat the above actions.
- Brisk walking
Brisk walking is a good exercise. In addition to increasing cardiopulmonary function and consuming calories to lose weight, as long as you pay attention to the way you walk, you can also sculpt your body curve. The key point of the fast walking method for thin belly is Dantian breathing and muscle movement. The combination of Dantian breathing and muscle movement can stimulate the secretion of hormones that break down fat and achieve the effect of fat burning! Fast walking is different from ordinary walking. The pace of fast walking is more than The usual walking pace is larger. For brisk walking, keep moving forward at a speed of 100 meters per minute. When walking, bend your elbows to 90 degrees, feel your back muscles being pulled, and swing your arms as you walk. Each brisk walk takes 20 minutes to an hour. In the process of brisk walking, you can match one of the following two postures, and the effect of slimming will be better.
①In the process of fast walking, try to raise your feet as high as possible, then hold your knees with both hands for three seconds, step forward with your raised feet, and then continue to move forward. Note that when the feet are raised, the body should not lean forward and the back should be straight. This move works the abdominal muscles.
②When walking fast, when you exhale, lift your right knee up to touch your left elbow, hold it for three seconds, then return to your normal posture and move forward 4-5 steps! The same is true for your left knee. Those who feel that one side of the movement is difficult, indicate that the balance of the body is not good. Do 4-5 more times on the side that is difficult to adjust the balance of the body muscles! This action can also exercise the abdominal muscles.
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