The eight most effective exercises for men to reduce belly fat

　　The most effective exercise for men to reduce belly fat

　　1. Climb the stairs

　　Climbing stairs involves a relatively large amount of exercise and is more effective than running for weight loss. In the process of going upstairs, we actually have to move against the gravity of the earth, and we need to tense up the whole body and use the legs to drive the body upward. At the same time, the upper body also needs to cooperate with the force to complete it. Therefore, we often sweat profusely after exercise because the whole body consumes a lot of calories. The weight loss effect of climbing stairs is actually comparable to that of mountain climbing, but it is much more convenient. We can find a place with long stairs to practice outdoors, and office workers can also use their commuting time to abandon taking the elevator and instead use the stairs to enter and exit.

　　When going up and down stairs, the front muscles of the thigh are mainly used to lift the body when going up the stairs and support the body when going down the stairs. It also affects the psoas major muscle. exercise effect. 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.

　　2. Cycling in the air

　　When the legs are moving, the strength of the waist and abdomen should be used. The more accurate the movements are, the more powerful the exercise will be on the waist and abdomen. It is one of the most effective exercises for reducing the belly. Be careful not to exercise too much. It is best to do this before going to bed, the effect will be better.

　　How to do air cycling exercise: Lie on your back on the bed or mat, then lift your legs, keep your upper body close to the ground, then bend your knees and alternately simulate the action of riding a bicycle, about 30-50 times each time. If you're just starting out, place a pillow under your hips for support. When doing the movements, pay attention to keeping the insteps straight and don’t move too fast. Slowly complete the movements and feel the muscle changes in the abdomen and legs.

　　3. Night running

　　For office workers, night running not only solves the problem of not having time to exercise during the day, but also makes the effect of exercise more obvious. Especially those with "general belly" should take time to run in the evening.

　　University of Chicago clinical A study by the research center shows that between 7 pm and 2 am the next morning, hormones, the key substances of human metabolism, respond most strongly to physical exercise. Cortisol, which is related to fat metabolism, and thyroid-stimulating hormone (content in the blood), which is related to muscle repair, rises sharply. Therefore, this time is the most suitable time for night running to lose weight.

　　Dr. David Mela, Unilever's global weight management project leader, suggests that it is best to drink a cup of green tea before a night run. In addition to replenishing water, the catechins in green tea can also enter the body through blood circulation, strengthen metabolism, enhance fat oxidation and energy consumption, especially have a certain inhibitory effect on abdominal fat.

　　4. Swimming

　　Swimming for an hour can consume 476 calories, which is equivalent to the calories of two hamburgers. It is the best way to lose weight. However, there are a few things to note.

　　Go all out when swimming. Keep heart rate The maximum heart rate is about 80%. In order to ensure this standard, every time you swim for a period of time, count the number of times your pulse beats in 6 seconds against the watch. Add a "0" after it to get the heart rate for 1 minute. Halve your rest periods during swimming until a round trip or interval is down to 10 seconds. Water toys such as kickboards, hand paddles, flippers, and lifebuoys not only help burn more calories, but also exercise the muscles of the limbs.

　　Practice in time periods. Like the training of professional swimmers, divide swimming into four sections and rest for 15-30 seconds between sections. The specific arrangement is to swim 1 round trip first, then swim 2 round trips, then swim 2 round trips, and finally swim 1 round trip, and swim quickly at the end of each section. Many people swim slowly, which consumes far less calories than swimming fast and short distances. However, you should not swim fast throughout, otherwise your physical strength will be exhausted too quickly. You can do a slow swim followed by a fast swim, two slow swims followed by two fast swims, etc.

　　5. Take a walk

　　Walking is known as one of the best ways to exercise because it is not limited by time and space. You can also adjust the walking speed according to your own wishes, fitness and weight loss, especially walking after meals, which can accelerate fat burning and have a great weight loss effect!

　　First of all, speed is very important. You can choose to walk 4 kilometers at a speed of 1.5 kilometers in 12 minutes, then walk at a normal speed for 10 minutes to recover, then walk 4 kilometers at this speed, and then walk at a normal speed for 10 minutes, and so on. You can also maintain a brisk walking posture for 30 to 45 minutes, or walk briskly with long strides. Keep the speed around 120 to 140 steps per minute.

　　Whenever you walk, contract your lower abdomen every minute and focus on sculpting your abdomen. And while walking, imagine that your legs are raised to the height of your belly button. When you step forward with one foot, your hips should also move forward immediately. This walking method of rotating to the hips will cause the trunk to rotate, so more lower abdominal muscles are exerting force, and the abdominal line will become flat and tight.

　　6. Sit-ups

　　Lie flat on the ground, with your legs slightly bent, and your hands crossed behind your head or in front of your chest. Just like ordinary sit-ups, stand up and lie down, and repeat the action 50 times. Or lie flat on the ground, cross your feet and raise them to do sit-ups. This method is more difficult than ordinary sit-ups, but it has a good exercise effect on the abdominal muscles. It can tighten the abdominal muscles and eliminate excess fat. This method can also determine the amount of exercise based on personal conditions and physical fitness.

　　However, it should be noted that those who have not exercised for a long time or have poor physical fitness can be assisted by others in the first few exercises, such as helping to hold the instep of the feet or stretching the hands forward to complete auxiliary movements. This method is suitable for beginners who already have a beer belly.

　　7. Horizontal abdominal muscle exercises

　　The reason why this set of horizontal abdominal muscle exercises can reduce the belly is because it is also an exercise for the abdomen and waist. It first reduces the fat in the upper abdomen and then the lower abdomen, and then exercises the waist line. It is worth a try.

　　Supraumbilicus exercises: Lie on the bed or the floor, keep your lower body still, and then perform sit-ups, which can tighten and flatten the bulging part of the stomach.

　　Exercises below the navel: Lie on the bed or the floor, keep your upper body still, and raise your feet to perform leg flexion, extension and head lift exercises. This can tighten and reduce the entire lower abdomen.

　　External oblique muscle exercises: After completing the above two exercises, you can perform external oblique muscle exercises. It mainly twists the muscles of the waist and abdomen on the left and right sides. This exercise plays an auxiliary role and makes the weight loss effect of upper and lower abdominal exercises more obvious.

　　8. Palm pressure

　　Palm press is what we often see foreign fitness coaches often refer to as Pushup. Don’t laugh at its old-fashioned name. It is effective in exercising the chest, arms and back. There is no need to limit the number of times you can do it each time. Do it until you can no longer do it, that is, you have reached the limit of your body. That's enough. Put your feet on the bed and press your hands on the floor, which means leaning down and pressing on your palms, increasing the difficulty of pressing on your palms and challenging the limits of your chest and arm muscles.

　　Finally, during exercise, it is best to drink 6 to 8 glasses of water from a small water bottle every day. In addition, it should be noted that you should not blindly increase the amount of exercise in order to lose weight, because when the human body exercises to a certain extent, it will reach an excitement point. If you continue to practice, you may feel tired and exhausted, which is detrimental to your physical fitness. Therefore, when you are happiest and most comfortable after practicing, do not increase the amount of exercise casually. At this time, you need to slowly reduce or stop exercise.