How to exercise for a man with fat waist? 30-day waist weight loss method

1. Exercise to kill the signs of fat accumulation

The abdomen is composed of many muscles, and there is very little activity in normal times. Oriental fat is particularly easy to accumulate in the lower body. If you eat too much and don't exercise, your belly will be more likely to form. Once fat grows, lack of exercise and inattention to diet will make the belly meat entrenched for a long time and difficult to eliminate, forming a vicious cycle.

Mat-up sports combat steps

Step 1: Bend your body and lie flat on the mat, placing your hands naturally on both sides of your body. Lift your legs so that your thighs are at a 90-degree angle to the horizon and your calves are at a 90-degree angle to your thighs. Use the strength of your lower abdomen and thighs to lower your legs in turn and hang them up. Don't touch the ground when you lower your legs. Lower and hang one leg for one 8 beats, and do 8 8 beats each time.

Step 2: Sit up and lie flat on the mat, put your hands behind your head, and open your elbows to the flat top. Raise it sideways in turn, lift it up in 4 beats, and put it down in 4 beats. Pay attention to using the strength of your waist to raise your left and right sides, with your elbows aligned with your head.

Step 3: Bend over and support your elbows face down, bend your hands and place them in front of your chest, and use your elbow joints and toes to support the ground. Use abdominal strength to hold your body up, hold for 10 to 20 seconds, and then lower. The action can be repeated multiple times.

The above "pad exercise" exercises the upper abdomen and lower abdomen respectively to achieve the purpose of consuming fat by strengthening the activity of these areas. During the training process, fat is exercised and even decomposed through local exertion. After a long period of training, fat is converted into muscle. The muscles themselves consume energy, so the more developed the muscles, the less likely they are to accumulate fat.

The ultimate goal of training is to form such a virtuous cycle and maintain a flat and powerful abdomen. This series of mat exercises is followed by 30 minutes of full-body exercise. Since fat is consumed after 30 minutes of exercise, the best way to eliminate local fat is to conduct local targeted training after full-body exercise. Especially for the abdomen, only this kind of targeted training can effectively eliminate accumulated fat.

At the same time, this series of on-the-mat exercises are not used for anything else, as long as they are within your ability, the more you do, the better. High-intensity exercise is an important way to quickly eliminate fat. In addition, this series of sports also requires the assistance of daily living habits. The most important thing is to maintain a good standing and sitting posture, always pay attention to tightening the lower abdomen, no matter when and where, do not let the fat have a chance to relax, and kill all signs of fat accumulation in the cradle.

2. Suppression and suppression of fat meat equipment exercise

Abdominal training machine: Put your hands on the brackets, coordinate your breathing, and bend forward. The strength of the bracket can be adjusted. The strength is determined according to individual circumstances. Use the strength of bending down to press down the bracket. Do it more than 30 times in each group, so you can take a break and continue. Within your ability, the more you do, the better.

Abdominal training board: sit in the ingot style sit-ups. Lie flat on the training board, lift your legs and stack them up. Put your hands behind your head. Lift your upper body and try to touch your knees with your elbows. Do it more than 20 times in each group.

3. Practice rotation at home

Upright swivel: Stand upright, with feet open slightly wider than shoulders. Place the clothes rod across your shoulders with both hands and twist your upper limbs left and right. While doing this, pay attention to keep your hips still and concentrate the strength from your waist. Turn left and right once respectively, at least 20 times a day.

Sitting twist: Sit on the ground with your knees bent, fingers folded and held in reverse, palms facing outward, and arms straightened horizontally. Gently twist the upper body and arms to the left, tilt the knees to the right for 2-3 seconds, and then repeat in the opposite direction 5 times.

Customized personalized weight loss plan>>

Check food calories>>

Go to the 39 Weight Loss Forum and lose weight with everyone>>

(Editor in charge: Song Xue)