To achieve a faster and more effective thin belly, we need to follow a simple exercise law: reasonable aerobic exercise+anaerobic exercise. Combine aerobic exercise such as running with some exercises to exercise abdominal muscles. As long as you persist for more than one month, you can harvest a flat belly.

The fastest exercise in thin belly 3 1 exercise mode 1 A Running for 3 minutes+sit-ups 1 min.

There are many kinds of sit-ups. Choose something that can exercise the abdomen. Be careful not to sit up completely when you get up. You can get up at a 45-degree angle, use the strength of your abdominal muscles to get up quickly and fall slowly.

B Run for 3 minutes+push-ups 1 min.

Push-ups mainly exercise the chest muscles, and can also exercise the abdomen, but the effect of chest muscle exercise is obvious.

The fastest exercise method in thin belly is 3+ 1

C running for 3 minutes+supine leg lifts 1 min.

Supine leg lift decomposition:

Step 1: Lie on your back with your arms tightly attached to your sides and tighten your lower abdomen.

Step 2: Lift your legs until they are perpendicular to the ground. According to personal physique, it can not be vertical, as long as it achieves the effect of exercising the abdomen.

D running for 3 minutes+flat support 1 min.

Action decomposition of plate support

Step 1: Lie on the ground and support the whole body with two toes and forearms of both hands.

Step2: The shoulders and elbows are at right angles, the trunk is straight, and the head, shoulders, hips and ankles are kept in the same plane as far as possible.

Step 3: Look straight at the ground and keep breathing evenly.

E running for 3 minutes+sitting posture with legs closed 1 min.

Decomposition of leg contraction in sitting posture;

Step 1: If you need a chair with good stability, sit on it and grasp the edge of the chair with both hands.

Step 2: put your legs together, and then close them to your chest until you feel tight in your abdomen.

Run for 3 minutes+supine knees and legs 1 min.

F Step decomposition of supine knees and legs:

Step 1: Lie flat on the ground with your legs together and your hands tightly pressed against the ground.

Step 2: Fold your legs and keep your calves parallel to the ground.

note:

1. You can do all the above actions, or you can choose one or several of them for training. 3 minutes aerobic+1 min muscle training is a group, and more than 4 groups are repeated each time.

2. If you don't want to run for 3 minutes, you can choose other aerobic exercise methods, such as skipping rope, running in place, swimming, cycling, fitness dancing and so on. The intensity of exercise should not be too great. The standard is that you are between tired and not tired.

Diet: Pay attention to a seven-point full diet and chew slowly. Do not eat fried food, fat, sweets, drinks, wine, etc. Eat more vegetables, high-quality protein food (chicken breast, fish, soybeans and bean products), and eat more coarse grains and potatoes.

Thin belly's fastest exercise 3 1 exercise method 2 Effective fitness exercise to reduce stomach.

1 push-ups

First of all, let me give you a detailed introduction. Everyone is doing push-ups. You may want to know why push-ups are reasonable for reducing abdominal fat. Because push-ups have a strong purpose, the key exercise is the energy of your abdomen, which can fully ignite the body fat of your abdomen and reduce unnecessary fat.

However, the posture must be standard and the fitness exercise should be appropriate, otherwise you may have abdominal pain and can't stand up the next day.

Proper push-up exercise: lie flat on the mat, bend your knees 90 degrees up and down, and put your feet on the road. Hands can be placed on the head or on both sides of the human body (the closer the hands are to the head, the stronger the abdominal muscle tension and the more difficult the posture will be. Novices can wait for the waist muscles to improve before crossing their hands behind their heads. Use the energy of the waist muscles to gradually pull the human body up, and breathe when you get up. When the human body is about 10-20 cm thick from the ground, the abdominal muscles tighten slightly, and then gradually lower the human body back to the original point.

2. Belly dancing

Belly dance may be just a sexy dance in everyone's impression. In fact, belly dancing plays a very important role in sports and fitness. To put it bluntly, belly dancing is related to the abdomen. It can not only improve the flexibility of your body, but also fully promote the burning of belly fat, thus achieving the actual effect of reducing belly.

A belly dance lasting 60 minutes can ignite 330 calories, which is one of the most effective fitness exercises to reduce abdominal fat.

The basic posture of belly dance: draw 8 characters across the department. This posture is very reasonable for reducing stomach. Specific steps: raise your hands or put them on your waist, then keep other parts of your body still, and use the energy of your waist and abdomen muscles to push you to draw the "8" in mid-air. You can do this posture when watching TV series at home. It doesn't need to be fast, but remember to draw a detailed "8" in time.