What are some effective exercises to reduce belly fat?

As the pace of life accelerates, many people nowadays have obesity problems, especially office workers. So how do you lose belly fat? In addition to maintaining good living habits, it is also important to exercise more often. Only exercise is the healthiest way to lose weight. Of course, there are many types of exercise. If you want to lose belly fat, do more of the following exercises. Losing belly fat is not a technical job, it mainly requires consideration.

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 hold on for 1 minute during muscle training, you can also take a 3 to 5 second break according to your physical condition to ensure that you can hold on.

4. To use this method, you need to exercise at least 3 times a week, each exercise time is about 45 minutes, and you will see obvious results after 6 weeks.

Well, now that I have told you the effective methods to reduce belly fat, please maintain a good living and eating habit. In particular, control the intake of dinner food, mainly vegetables and fruits, and eat a proper amount of meat, and strictly control the intake of foods such as starch. Everyone can eat breakfast and lunch normally.