1, boys how to reduce the stomach
1. use of commuting time walking
Life is in motion, exercise can accelerate the metabolism, not only from the point of view of physical fitness, or from the point of view of the consumption of calories, is to solve the plague of male small tummy problem in a good way, which is the walking is the introduction of the The threshold is low, the sports injury is low, and it is suitable for most people's sports. Walking on the ground place requirements are not great, and in ordinary life and work can be carried out during the work, sometimes work can be a few stops early to get off and walk to the company, pay attention to straighten the waist pole, abdominal tightening, the speed to maintain the speed of the normal speed can be.
2. Do not ignore breakfast and lunch
Dieting to lose weight for the small amount of food consumption is also small girls are exceptionally painful things, for the boys on the difficulty is even greater, so in the weight loss period to control the amount of food is crucial. If you don't eat breakfast, then the energy consumed by men in the next day will prompt them to eat more food without restraint, which is not only not conducive to weight loss, but also detrimental to the health of the body. So it is generally recommended not to be hungry and full, and to eat three meals on time. And weight loss is a long-term process, so do not give up halfway.
3. Laziness is the hotbed of obesity
In the elevator has been almost universal work environment, people are always up and down the stairs too much reliance on the elevator, the stairs will almost always only be the second choice, but up and down the stairs, the ability to fully mobilize the whole body, including the thighs of the anterior side of the muscle groups, lumbar large muscles also have the effect of exercise, abdominal and other parts of the muscles, so that each part of the muscles have been effectively trained. Get effective training, on the contrary, muscle abandonment, obesity has become the inevitable result. Lazy out of the results.
4. less meat and more vegetables
According to medical evidence, meat is one of the main foods that lead to more fat, too much meat will cause fat hoarding, and the weight of the body has risen as a matter of course. But vegetables are different, vegetables in the crude fiber to promote intestinal peristalsis has a very positive significance.
5. Drink more water
Water can be used as a substitute for other foods when you want to eat, which can effectively reduce the intake of unnecessary calories, and drinking some water can reduce the desire to eat.
Being a man doesn't need to be skinny, but a man should never have a big belly. A man with a big belly won't make people feel rich, it will only make people feel that the man is lazy and unhealthy.
2, how to exercise 8-pack abs
A, frequency
Every other day to practice abs. In terms of quantity although many people do hundreds of crunches at a time, but I suggest you pick the 2 one 4 exercises that work best for you, do only three groups, each group 30 one 50 times, each group should reach full strength.
Two, weight
The more weight you use for abs, the greater the likelihood that the movement will be unorthodox, and it will also thicken the waist. The idea that increasing the weight will burn more fat is wrong. So, instead of weights, it's recommended that you use tension and control to tense and stimulate your abs with your intention and underneath is an external weight.
Third, the state of the right
When practicing abs, you should keep them constantly tense throughout a set, and do not let them slacken, either at the beginning or at the end of the movement. Always reach complete strength, each set should reach complete strength, don't count reps, do it consistently until you can no longer contract your abs. You don't have to fully extend, don't arch your back but rather your chest should be slightly inward when working your abs. So that the tension is focused on the abdomen. The straighter the upper body is extended, the more the hips are involved in the force, which not only reduces the force on the abs, but also increases the risk of lower back strain.
Four, hanging leg lifts
Doing this action should first pay attention to avoid swinging, should be the body tense, control the speed of action. In order to stimulate the intercostal muscles, my knees turn from side to side, which also exercises the abdominal oblique muscles. The point of lifting the legs correctly is to extend the hips slightly forward. If you simply lift your legs, "sure, it's comfortable, but it only stimulates the glutes, not the abs. Do it my way, the exercise is very hard, but will completely stimulate your abdominals. The speed of the movement varies from person to person, but make sure that you lower your legs slowly. To prevent swaying. Remember: your goal is to build abs. Not to lift your legs up in any way you can. If you find it difficult to do this with your legs fully extended, do it with your knees bent. Do it with gradually straightened legs until your abs become strong.
V. Seated Leg Raise
This move stimulates the lower abs better. Sit on the edge of a bench with your legs extended forward and downward, tilt your body back about 10 degrees, and grab the edge of the bench to keep your body balanced. Without bending your knees, raise your legs upward. Do this until your toes are parallel to your eyes, then stay in control. Control and tension are vital throughout the movement and the slightest negligence can lead to lower back injury. As the abdominal muscles become more and more fatigued, the knee caps can be gradually bent until they are completely exhausted. Many people prefer to do this movement lying flat on the bench; that causes the hips to reverse less abdominal arc tension with the abdomen, concentrating more tension on the glutes than on the lower abs.
Six, supine leg lifts and curls on
Starting position lying flat on the bed or on the ground. Bend both knees, lift the calves, do not make the drop, and hold your head in both hands.
Seven, breathing
Breathing method forward curls when inhaling, back down when exhaling. Points of attention to the forward contraction, the waist should be sunk against the bed or the ground, the abdominal muscles as much as possible contraction.
Abdominal muscles can not only enhance their own charm, attract women's eyes, but also make men full of self-confidence to become more energetic, more active.