There is a unique way to eliminate men's beer belly
It is understood that the problem of obesity is becoming increasingly serious in my country, especially in some economically developed areas, and has seriously affected people's health. According to conservative estimates, there are currently 70 million obese patients in my country.
Men often get fat from their stomachs. At first, this small change could only be observed by himself, but later, it became a common feature of adult men. Some people call it "getting fat", while others think it means "being broad-minded and fat".
But medical experts believe that this may not be a good thing, because "the longer the belt, the shorter the life." Therefore, for the sake of men's health, it is urgent to eliminate beer bellies. However, how should we eliminate beer bellies?
Exercise shrinks beer belly
push-ups
15 times per group, groups 3 to 4, and rested for 1 minute between groups.
Equipment required: Use your bare hands or hold your hands on the bed or sofa.
Main muscle: pectoralis major.
Correct action: The body looks in a straight line when viewed from the side, arms are slightly wider than shoulder, straighten them out and support them on the ground, bend your elbows down to 90° and then restore.
Mistakes: Do not open your arms fully, tilt your elbows slightly downward.
Bend over and row
15 times per group, groups 3 to 4, and rested for 1 minute between groups. Equipment required: Dumbbell. Main muscle: latissimus dorsi. Correct action: Bend over and kneel on the bench with one leg, straighten your waist, bend your arms on the same side of your legs slightly, and place them on the bench;
Hold the dumbbell in the other hand, perpendicular to the ground. To start, lift the arm holding the dumbbell upward while pulling your shoulders back and pulling it up to your abdomen. Mistakes are prone to: your back is not straight, or your arms are raised with your shoulders.
side flat
15 times per group, groups 3 to 4, and rested for 1 minute between groups.
Equipment required: Dumbbell.
Main muscle: deltoid muscle.
Correct action: Hold a dumbbell of equal weight in each hand, bend your arms slightly and lift it to the sides. When lifting it, pay attention to keep your wrists, elbows, and shoulders in the same straight line as possible, and then slowly put it down.
Common mistakes: Raise your forearms too high and lean back too much.
lunge squat
15 times per group, groups 3 to 4, and rested for 1 minute between groups.
Equipment required: Free hands or dumbbells.
Main muscles: quadriceps femoris, gluteus maximus.
Correct movement: Put your hands on your hips or hold a dumbbell each, keep your body upright, step forward, and then change to the other side.
Common mistakes: When squatting, do not exceed the toes of your front legs, and try to keep the upper part of your rear legs perpendicular to the ground.
sit-ups
Each group will take 20 times, in groups 3 to 4, and rest for 1 minute between groups.
Equipment required: Mat.
Main muscle: rectus abdominis.
Correct action: Lie on your back on the mat, bend your legs, place your hands on your thighs, keep your arms straight, reach your knees up, and then put them down.
Mistakes prone: Easy to use waist strength, excessive head movement.
Sine and lift your legs
Each group will take 20 times, in groups 3 to 4, and rest for 1 minute between groups.
Equipment required: Mat.
Main muscles: lower rectus abdominis, external oblique abdominis.
Correct action: Lie flat on the ground, straighten your hands and grab the feet of the bed upward, bend your legs slightly to maintain the same angle, lift it up to 90°, and then slowly lower it.
Mistakes prone: Too straight legs can cause excessive force on the waist, resulting in less force on the abdomen.
Aerobic exercise: Maintain continuous exercise for more than 20 minutes. Preferably 40 to 60 minutes. Also pay attention to changes in your heart rate and keep it at 60% to 70% of your maximum heart rate.
Dance belly dancing to eliminate "beer belly"
Hip shaking, these colorful belly dance movements, have now become a way for many male white-collar workers to shape and reduce stress.
Sometimes they twist their waist charmingly like a snake, and sometimes they swing their hips crazily. These dynamic dances full of female charm are performed by a group of men and have a unique taste.
"Significant effect" on beer belly
Belly dancing is one of the oldest dance forms in the world. It originated in the Middle East and later slowly spread to places such as North Africa, Rome, Spain and India. It vividly expresses a woman's grace, sexiness, mystery and style.
Due to the dominant temptation such as waist twisting and hip shaking when dancing, belly dancing was once considered a less elegant and even provocative dance art.
But today, belly dancing, which has come from ancient times, has entered a stage of comprehensive rejuvenation. More and more countries around the world have accepted the view that belly dancing is an effective method of body building and body building. It is suitable not only for women of all ages and shapes, but even for men.
In the United States, belly dancing training courses are offered in many gymnasiums in major cities such as New York and Los Angeles. There were a considerable number of men among the participants, and the vast majority of them used it for entertainment and fitness, so it gradually became popular as "Male Belly Dance".
Time magazine in the United States once wrote an article specifically analyzing this cultural phenomenon. Some professional belly dance coaches in Europe and the United States have a strong understanding of dance choreography, costumes, body language of dancers such as eyes, expressions, etc.
There are some distinctive interpretations of female and male dancers. For example, women should show their charming, sexy, soft, bold, shy, and alluring female side, while male dancers should show their strong, powerful, controlling and romantic side as men.
Although many male white-collar workers have joined the ranks of belly dancers in Beijing, Shanghai, and Guangzhou, most men still feel embarrassed and even hide themselves in order to avoid criticism from others.
Experts believe: "Maybe many people will find this funny at first. I don't think it will always be a topic of ridicule. Sooner or later, people will accept the increasing number of male dancers around them."
In addition to reducing waist circumference and eliminating beer belly, belly dancing is also good for the shoulders, chest, hips, knees, etc. of male white-collar workers sitting in the office. In addition, dancing is very helpful to improving your mood and making people happier. Boys don't need to be as soft and charming as women, as long as they move their bodies to achieve the purpose of exercise.
Self-acupuncture point massage to reduce fat
You can also achieve the goal of reducing fat and losing weight, preventing and treating fatty liver, and eliminating "beer belly" by pressing and massaging certain acupuncture points with your thumb. The following are several acupuncture points that are simple to locate and easy to operate for your reference.
Zusanli: Bend your knees, place the lower edge of the patella 3 inches downward, and place the four fingers together. The horizontal length of the four fingers is 3 inches. The horizontal length of the four fingers is 3 inches. A horizontal finger outside the tibial tuberosity can place the interphalangeal joint of the thumb. Lay on the tibial tuberosity, where the tip of the thumb points is this point.
Sanyinjiao: 3 inches above the high point of the medial malleolus. Take the same method here, and the posterior edge of the medial side of the tibia.
Zhongwan: abdomen, on the anterior midline, the midpoint of the line connecting the thoraco-sword junction and the navel.
The intensity of pressing is based on the local soreness. Each acupuncture point can be pressed for 3 to 5 minutes each time, once a day. Long-term insistence on massaging these acupuncture points not only helps eliminate the "beer belly" and prevent and treat fatty liver, but also strengthens the spleen and stomach the stomach, broadens the middle and regulates the qi, reduces phlegm and eliminates stagnation. It is a good way to protect oneself and prolong life.
Physical exercise removes men's beer belly
Some men will also have image-damaging postures such as enlarged buttocks and thick thighs. Here is a prescription for men with the above-mentioned poor body shapes, recommending a set of special aerobics that is popular abroad and practiced in the office.
As long as you spare time to do it for 15 minutes a day and persist for about a month, the excess fat that "stays" in your waist, abdomen and buttocks will gradually disappear, and a body full of male charm will definitely be reflected in you.
Arm bending exercise: Put something with a certain weight such as a phone book into the handbag, then hold the handle of the bag with your hand, and repeatedly bend it in the form of arm bending, starting from the waist and lifting it to the shoulder position, alternating with the left and right arms, and do it back and forth 30 times each.
This exercise can effectively stimulate the biceps brachii to make it strong and developed. Arm bending exercises can exercise your upper body, bid farewell to the single and thin upper body, and get strong arms and a rich chest solidly.
Push-up exercise A: Place your hands flat on two chairs about one fist away from your shoulders, try to keep your body in a straight line, and then do push-ups. This exercise exercises the triceps of the upper arm.
Push-up exercise B: The preparation posture before exercise is the same as A, except that to increase the intensity of the exercise, the feet are placed on the table. Stretch your legs. Slowly do push-ups to stimulate the muscles on the outside of your arm and gradually become resilient.
Squatting exercise: Spread your legs apart, about the same width as your shoulders, the tips of your legs slightly outward, the legs slightly bend, and hug the back of your head with both hands. Then, slowly squat down your hips until your thighs are even with the ground. Then slowly recover, taking care not to straighten your knees.
Knee-bending exercise: Gently touch the chair with your hips and hold the edge of the chair with your hands. Bend your knees easily, put your legs together, then slowly bring your knees closer to your chest, and then slowly recover.
Lateral bending exercise: Hold a handbag of appropriate weight in your hand, with the palm of your other hand pressed against the back of your head. Then, the handbag droops naturally as if it was pulled to the ground, and the body bends sideways along with it. The recovery action is: slowly lift up the handbag and slowly straighten your body. Alternate left and right sides.
Backward exercise: Spread your feet apart as wide as your shoulders, hold the chair with one hand to keep the upper body fixed. Then, straighten your knees forward, and slowly lower your waist and lean backward, maintaining this position until you are tired. This discipline strengthens the front muscles of the thighs and consumes fat on the buttocks. (Editor in charge: Yang Miao Intern Editor: He Lili)