Reduce fat on the belly - Step 2: Exercise and burn fat

Step 2: Exercise fat burning

1. Group high-intensity exercise. Research shows that resting for a few minutes during intense exercise, or grouping more intense exercise can increase muscle and endurance more effectively than traditional exercise methods.

Short running. Run as fast as you can for 20 seconds and then walk quickly. After you feel that you are breathing normally, run again for 20 seconds. Walk again for 10 minutes.

Set the group exercise mode. Most aerobic exercise equipment, such as bicycles, elliptical machines, etc., have group exercise modes, which can help you get the best results.

Walking. When you are resting on your work, walk quickly for 5 minutes. Take big steps and speed up the frequency. In addition, climbing stairs is also a good choice.

2. Don't do it again Sit ups. The function of sit ups is to increase muscles, but before increasing muscles, you need to reduce the fat in your abdomen first. In fact, sit ups increase large muscles, which will make your stomach look bigger. You should use the following methods to concentrate on practicing the core muscles instead of sit ups:

Plate style: When doing a flat style, use your elbow to support your body, keep your body flat, do not erect buttocks or arch your back, and look at the ground. At this time, try to tighten the abdominal muscles and be close to your back. If possible, stick to this posture until you can't continue. If you find it difficult at the beginning, you can use your knees to support them. You can set a set of 30 seconds, and do 3-5 sets each time.

Squats: The feet are as wide as shoulder-sided , stretch your arms forward and squat until you can't squat anymore, but don't squat. Do 4 sets of squats, 15-20 times per set.

Stretch your waist. Stand straight, spread your feet as wide as your hips. Put your right hand on your right hip, and straighten your left arm, palm to the right, keep your legs still, tilt your body to the right, stretch your left waist, and feel that your left hand extends infinitely. Do 3-5 sets on each side.

3. Burn calories. Aerobic exercise can increase your heart rate and speed up burning calories, which is beneficial to the whole body to lose fat. It is impossible to only do a certain abdominal exercise to reduce fat on the belly, but when you do whole body aerobic exercise, the first thing you consume is the fat in the abdomen.

Record the exercise time. Record the need to run 1,000 meters How long? As your endurance increases, you will spend less and less time.

According to the pain problem of calf during running. If you have pain symptoms on the front of your calf when running, it may be caused by your body leaning forward. (That is, when you place your center of gravity too much when you are footing) Choose professional sports shoes to help you relieve pain.

Don't exercise excessively. When you first start doing aerobic exercise, please do it 3 times a week. When you get used to it, you can increase it to 4 times a week. Too much aerobic exercise will lead to muscle loss and easily cause muscle damage.

4. Increase endurance training. Studies have shown that the combination of aerobic exercise and endurance training is more conducive to fat loss than doing aerobic exercise alone. You can use dumbbells, equipment, etc. for endurance training.