Professor's advice: Men cleverly reduce beer belly
Spring is warm and flowers are blooming. When you take off your heavy winter clothes, has the prominent beer belly become the topic of everyone's conversation? Then exercise as soon as possible to get rid of your troubles. Reducing beer bellies requires not just abdominal activities, but also strengthening full-body exercise.
In terms of exercise methods, people of different ages are also different. Abdominal fat mass is associated with death: Abdominal fat is also a risk factor for women. Both men and women need to exercise more and maintain a normal waistline. When losing weight, they should not just emphasize diet or focus on weight.
20 - 30 years old In this age group, human functions are at their peak, and heart rhythm, lung capacity, bone sensitivity and other aspects have reached the best point. It is suitable for various regular exercises, and a certain exercise intensity should be ensured.
Recommended sports: table tennis, badminton, mountain climbing. This kind of exercise is intensive, competitive and interesting, and the amount of exercise can be easily guaranteed.
Abdominal exercise: Lie on your back with your left foot on your right knee. Hold the dumbbells with both hands and lift them to your shoulders, lift your upper body, and at the same time lift your right knee toward your chest. Take turns with your legs 10 times, for a total of 2 groups. The weight of the dumbbell should be completed 10 - 12 times in a row.
Exercise intensity: Make the pulse reach 150 - 170 beats per minute. Exercise frequency: Full body exercise twice a week for more than 40 minutes each time; abdominal exercise 5 times a week can effectively stretch abdominal muscles.
Notes: Relax your shoulders during abdominal exercises and do not lower your chin or lift your head. At the age of 30 to 40, people's physical functions begin to decline, and endurance and oxygen uptake gradually decrease. Exercise in cardiopulmonary function should be strengthened.
Recommended sports: Cycling, running, swimming. These exercises are good for improving cardiopulmonary endurance. Abdominal exercise: Sit straight, chest out and head up, feet together, tighten the muscles of the whole body, and breathe deeply; bulge your abdomen when inhaling in, and contract your abdomen hard when exhaling, and do it 20 times in a row.
Exercise intensity: Make the pulse reach 120 - 140 beats per minute. Exercise frequency: Perform full-body exercise twice a week for more than 30 minutes each time; perform abdominal exercises, and strive to do 5 groups every day during work breaks.
Notes: Control the speed of running to 30 minutes each time. For people aged 40 - 50, the flexibility and physical strength of their muscles gradually decrease. At this time, exercise should be limited.
Recommended exercise: Jogging or walking fast. Abdominal exercise: Lie flat on your back, feet tightly together, lift it up 10 centimeters, hold for about 20 seconds, then put it down, and repeat 20 times. Exercise intensity: Pulse reaches 90 - 100 beats per minute.
Exercise frequency: Jogging for more than 20 minutes each time, walking fast for about 1 hour, both two or three times a week. Abdominal exercises in 2 groups per day.
Notes: When walking fast, it is advisable to feel your breathing speed and your body sweating slightly; when practicing your abdomen, you should move slowly. Beer bellies do not grow overnight, and prevention and removal of beer bellies should not be too impatient. Only by persisting in exercise and forming a healthy lifestyle can we completely say goodbye to beer belly! (Internship Editor: He Lili)