How to reduce belly fat

Most of the fat of obese people is accumulated in their belly, especially for female friends who have just given birth. Most of them have a lot more fat on their belly than before, and it is obvious that their belly is thicker and has more fat. Excessive belly fat can easily lead to cardiovascular disease and heart disease, which is very harmful. Therefore, it is necessary to control the fat on the belly, control the weight, and maintain a healthy body. So, how to reduce belly fat?

A search on Baidu for articles of the type "How to reduce belly fat" yields 3,940,000 relevant results, which is enough to show that this title is very popular. It can also be inferred that many people want to know how to lose belly fat. Because living conditions are getting better and better now, we have less time for exercise and more time for eating and drinking. The end result is that there is more and more fat on the belly.

Okay, without further ado, let me start by introducing how to lose belly fat. Reducing belly fat is not a technical job. It does not involve much technical content. It is mainly a physical job. First of all, it needs to be made clear that before following the methods below, you must be able to give yourself a guarantee that you will persist in exercising for at least 6 to 12 weeks. Secondly, strictly follow the training requirements and dietary requirements below. If you can clarify the above two points, you are already halfway to losing belly fat.

Below are some methods to reduce belly fat. The method introduced here is also very simple, which is a training that alternates between aerobic and anaerobic exercise. The specific method is as follows:

1. Run for 3 minutes + sit-ups (mainly exercise abdominal muscles) for 1 minute

2. Run for 3 minutes + squat with bare hands (mainly exercise leg muscles) for 1 minute

3. Run for 3 minutes + push-ups (mainly exercise chest muscles) for 1 minute

4. Run for 3 minutes + do supine leg raises (mainly to train abdominal muscles) for 1 minute

5. Run for 3 minutes + lunge squat (mainly to exercise leg muscles) for 1 minute

6. Run for 3 minutes + plank support (mainly exercise abdominal muscles) for 1 minute

7. Run for 3 minutes + push-up flexion and extension (mainly exercise the triceps of the arms) for 1 minute

8. Run for 3 minutes + sit and stretch your legs (mainly to train abdominal muscles) for 1 minute

9. Run for 3 minutes + lie on your back with your knees bent and your hips raised (mainly to exercise the lower back muscles) for 1 minute

10. Run for 3 minutes + lie on your back with your knees bent and legs flexed (mainly to train the abdominal muscles) for 1 minute

The above 10 sets of exercises all use the simplest exercises. Practitioners do not need to go to professional gyms. They can do them at home or in the community. It can be said to be simple and convenient. However, when doing the above training method of alternating aerobic and anaerobic exercise, you need to strictly pay attention to the following points:

1. For 3 minutes of running, you can not only run, but also skip rope, run on the spot, etc. The intensity of exercise should be controlled at around 70%. How to measure this 70% exercise intensity? We can measure it this way: when running, the body should feel between tired and not tired.

2. 10 sets of training movements. Practitioners can choose to do 10 sets or 5 sets of training movements according to their physical condition. Practitioners can adopt a step-by-step approach and gradually increase the number of exercises, because the more exercises they do, the better the effect of reducing belly fat.

3. When doing muscle training, it is recommended to do as many as possible within 1 minute. If you can do 10, never be lazy and do only 8. The more you do it, the better the effect of reducing belly fat will be. If you cannot persist for 1 minute during muscle training, you can take a break of 3 to 5 seconds according to your physical condition to ensure that you can persist.