Aerobic exercise and anaerobic exercise alternately combined training. The specific method is as follows:
1, running for 3 minutes+sit-ups (mainly to exercise abdominal muscles) 1 min.
2. Run for 3 minutes+squat with bare hands (mainly to exercise leg muscles) 1 minute.
3, running for 3 minutes+push-ups (mainly exercise chest muscles) 1 minute.
4, running for 3 minutes+supine leg lifts (mainly to exercise abdominal muscles) 1 minute.
5. Run for 3 minutes+squat with bare hands (mainly to exercise leg muscles) 1 minute.
6, running for 3 minutes+flat support (mainly exercise abdominal muscles) 1 minute.
7, running for 3 minutes+pedaling back flexion and extension (mainly to exercise the triceps brachii) 1 minute.
8, running for 3 minutes+sitting posture with legs closed (mainly to exercise abdominal muscles) 1 minute.
9, running for 3 minutes+supine knees and hips (mainly exercise the lower back muscles) 1 minute.
10, running for 3 minutes+supine knees and legs (mainly to exercise abdominal muscles) 1 min.
The above 10 sets of exercises are the simplest exercises. Practitioners don't need to go to professional fitness, they just need to do it at home or in the community, which can be said to be simple and convenient. However, when doing the above training methods of alternating aerobic exercise and anaerobic exercise, we need to pay strict attention to the following points:
1, running for 3 minutes can not only choose to run, but also choose to skip rope, run in situ, etc., and the exercise intensity is controlled at about 70%. How to measure this 70% exercise intensity? We can measure it this way. When running, the body feels between tired and not tired.
2, 10 sets of training movements Practitioners can choose whether to do 10 sets or 5 sets of training movements according to their own physical conditions. Practitioners can gradually increase the number of sets of exercises, because the more exercises they do, the better the effect of reducing stomach.
3. When doing muscle training, it is recommended to do as much as possible within 1 minute, and you can do 10, and never be lazy to do 8. The more you do, the better the effect of reducing fat on your stomach. If you can't stick to 1 minute during muscle training, you can also take a rest for 3 to 5 seconds according to your physical condition to ensure that you can stick to it.
4. To use this method, you need to exercise at least 3 times a week, and each exercise time is about 45 minutes. If you persist for 6 weeks, you will see obvious results.
The method of reducing fat on the stomach has been told to everyone. The following is about good eating habits. This is also very simple, not for some people. You can't eat this and that when you lose fat on your stomach. Just remember to control the intake of dinner food, use half of the food, mainly eat vegetables and fruits, and eat some meat appropriately, and strictly control the intake of starchy food. For example, if you eat two bowls of rice for dinner, it is recommended to eat one bowl of rice or half a bowl during the period of reducing fat on your stomach, and eat more vegetables and fruits for others. For breakfast and lunch, you can eat it normally.
Reducing the fat on the stomach is not a technical activity, but a coolie's activity. If you persist for 6 weeks 12 weeks, you will succeed!