Big disclosure of male abdominal weight loss methods

4 steps to easily develop eight-pack abs

1. Carry out effective exercise and participate in more physical exercise, such as running, mountain climbing, cycling, swimming, playing ball, etc., to reduce abdominal fat. Unrestricted dieting and abdominal wrapping methods must not be used to reduce abdominal weight. Such methods will not only fail to strengthen abdominal muscles, but will also affect people's health.

2. Properly moderate your diet, make each meal full, try to eat less nutritious foods such as sugar, starch, and animal fat, and promote body fat through moderate exercise.

3. You can use your home conditions to do more abdominal aerobics. First, sit cross-legged and hold dumbbells behind your head. Lift the dumbbells to your head, exhale and abdomen at the same time, relax your upper arms, put your hands back behind your head, inhale at the same time, relax your abdominal muscles, and repeat this 8-12 times. Then close your ankles tightly and lie flat on the abdomen cushion, holding your feet in place. Stretch your hands above your head, sit up hard, touch your toes, and then slowly fall backward. Repeat it 10 times. The third part holds both hands on the upper frame of the abdomen machine to suspend the body, then clench the abdomen hard, straighten your legs and lift them up, so that the legs and the trunk are at 90 degrees Celsius, stay for a while, and then slowly put them down to recover. Repeat 5 to 10 times. The fourth part stands naturally, gently press the abdomen with your left hand, place your right hand behind your head, slowly inhale and absorb your abdomen, while pressing the abdomen with your left hand inward, hold your breath for a while, and then exhale, so that the abdominal muscles gradually relax and arch forward. Repeat this 10 times. Then take a rest for 10 minutes and repeat the above actions, and insist on doing it once a day. It takes about 10 minutes.

precautions

Diet appropriately, eat more vegetables, eat less meat and eggs, and keep 70% full at every meal.

Pay attention to sports protection and exercise strictly in accordance with the requirements of the training outline to avoid injuries.

Reasonably arrange your diet and daily life, insist on exercising, and do what you must do every day, otherwise all your previous efforts will be wasted.

4 top ways to develop charming abs

Method 1: Sit-ups

Practice: Lie flat on the ground, cross your hands in front of your chest, bend your legs slightly, sit up as usual, get up and then lie down, repeating several times. The number of times can be determined based on individual physical fitness. In addition, stretching your hands forward horizontally or placing them behind your head lightly can help athletes get up easily. Although the effect is not as good as crossing your hands in front of your chest, it is very suitable for beginners who already have a beer belly.

Men's abdominal weight loss methods

Method 2: Bend your knees and lift your legs

Practice: Lie on your back on the ground, keep your hands close to the floor, and bend your legs and raise your knees to get fatter. Your knees can bend more and then lower them down. Repeat it several times to help exercise your lower abdominal muscles.

Method 3: Bend your knees and lift your legs

Practice: Sit on the floor, use your hips as the fulcrum, support your arms on the ground, bend your legs and raise them, and then put them down. Obese men can use this method to effectively contract their lower abdomen.

Method 4: Lateral abdominal muscle training

Practice: Place one hand behind your ears and the other hand close to the ground, do sit-ups in the left and right directions respectively, and repeat them several times. When doing this group of exercises, the back must be close to the ground, and the hips that stand up on your side can only be lifted slightly. They must not be too far away from the ground, otherwise it may easily lead to back injuries.