How to do abdominal fitness for men

Belly fat is undoubtedly a big flaw in a perfect figure. If you want to lose belly fat, you need to exercise regularly. Especially for men, when they reach middle age or have more social engagements at work, they will develop a beer belly, which not only affects their appearance but also endangers their health. So what kind of exercise can help them lose belly fat?

What exercises can I do to lose belly fat?

1. Sit-ups

As the most classic waist-slimming exercise, it has obvious effects and simple methods. but! Many people don't know what the correct way to do it is.

The preparation movement is to lie on the floor, bend your knees to relax your back muscles and spine, keep your legs together and straight, then lift your body, but your hips cannot leave the ground, and your feet cannot move or lift until your body is at 90° to the bottom, and then repeat.

Nowadays, sit-ups usually require you to hold your head with both hands, with your forehead touching your knees after standing up. There is also the ability to stand up with arms stretched out and swung.

During the movement, the waist should never leave the bed or the ground, only the upper body should be lifted and lowered. You can observe whether your head or elbows touch your knees. If so, it means that your waist has left the ground, so you should pay attention to correct it.

To make it easier, place your hands at your sides or reach them up and forward, touching your knees with your fingers as you lift your torso. If you want to increase the difficulty, you can slow down the movement or increase the number of times. This movement does not have a large range of motion, but it is very effective for the abdominal muscles and is one of the basic movements in fitness training.

When you first start doing sit-ups, it's best to do them in sets of 10, three sets a day. Once you become proficient and adapt, you can do 5 sets of sit-ups every day. It is best to rest for 2 minutes after completing each set. For those who have difficulty persisting, you can use distraction methods to do sit-ups. Doing sit-ups while listening to music can reduce muscle soreness and make it easier to persist.

The best sit-up performance for women under 30 years old is 45-50 per minute, which is equivalent to one sit-up in 1.5 seconds; at the age of 40, it should be 35 per minute; at the age of 50, efforts should be made to reach 25-30 per minute.

2. Hula Hoop

It was confirmed by netizens a long time ago that hula hooping can effectively consume abdominal fat. When hula hooping, extend the exercise time and exercise continuously to reach the stage of aerobic exercise, which can consume stored fat and excess calories in the body.

In addition, hula hooping can help intestinal peristalsis, promote gastrointestinal digestion, and also help smooth bowel movements, thereby effectively preventing and treating constipation. In addition, hula hooping can also speed up blood circulation in the body! If you exercise for 30 minutes every day and persist, you will definitely see results. What’s more, hula hooping allows you to do it more freely, and you can also lose weight while watching TV! In this way, you will have a slim waist without even realizing it.

The heavier the hula hoop, the better the effect? I don’t think so! Perhaps a heavier hula hoop may require more effort to swing at the beginning, but it will become an inertial movement afterwards. The key is that you must exercise long enough, otherwise short-term intense exercise is only anaerobic exercise, which will only cause muscle soreness and will not consume any extra calories.

In addition, the hula hoop will hit the internal organs in the abdomen and back (such as the kidneys) when it is swung. If the hula hoop is too heavy, the impact force will be relatively large, which may cause damage to the internal organs! Or choose a moderate weight!

The intensity of hula hooping is not very high. If you want to achieve the effect of weight loss, the time should be long enough. You may wish to refer to the "333" exercise, exercise three times a week, at least 30 minutes each time, and your heart rate should reach 130 beats per minute. Since the intensity of hula hooping is not very strong, if you want to increase your heart rate, you must speed up the shaking speed! People with lumbar muscle strain should try not to use hula hoops to lose weight.

3. Swimming

The density and heat transfer performance of water are greater than those of air, so swimming consumes more energy than other sports. Experiments show that the calories consumed by staying in 12-degree water for 4 minutes are equivalent to the calories consumed in one hour on land at the same temperature. It can be seen that under the same time and intensity, the heat consumed in water is much greater than that on land. The energy consumed during exercise is constantly replenished by sugar and fat in the body, so regular swimming will gradually reduce excess fat in the body.

The resistance to human movement in water is 12 times greater than on land. When your hands and feet move in the water, you will definitely feel a strong resistance, so the muscles of your back, chest, abdomen, buttocks and legs can be well exercised during swimming. The well-defined muscles on swimmers are the best evidence. When swimming, the human metabolism rate is very fast. More than 260 calories can be consumed in 30 minutes. Moreover, this metabolic rate can be maintained for a period of time after you leave the water. It can be seen that swimming is an ideal way to lose weight.

Many people swim slowly, but the calories burned this way are far less than those burned by swimming quickly and for short distances. However, it is difficult for most people to swim fast throughout the whole process. Therefore, you might as well do a slow swim followed by a fast swim, or two slow swims followed by two fast swims to improve the exercise effect.

It is recommended that healthy people under 35 years old should swim 2000-2500 meters each time; people aged 35-50 should swim 1500-2000 meters each time; the elderly over 50 years old should choose 800-1200 meters according to their personal physical condition, and insist on swimming 4-5 times a week. If they persist for 3 months, they will definitely have a good weight loss effect.

If you want to swim to slim down your waist and reduce your belly, butterfly stroke and backstroke are the most suitable. When swimming butterfly stroke, the arms paddle inwards, similar to the chest expansion exercise, thus exercising the pectoralis major and latissimus dorsi. At the same time, the butterfly stroke uses the waist to move the body. Swimming in this posture for a long time can help eliminate excess fat on the waist and shape the beautiful lines of the waist. When doing backstroke, the latissimus dorsi muscles are used more, which can stretch the muscles of the back.

For white-collar workers who sit in the office for a long time, backstroke can help relieve discomfort symptoms such as back pain. In addition, when doing backstroke, the body should be rotated to both sides like a rolling log. This can not only reduce resistance, but also give full play to the strength of the large muscle groups of the trunk. This is very effective in eliminating excess fat in the abdomen and making the abdomen no longer loose. It can also exercise the elasticity of the legs and waist.

4. Rope skipping

Rope skipping has always been very popular among various weight loss exercises because it consumes the most calories in the process. 30-40 minutes of exercise can consume 300 kcal of calories, while a bowl of white rice contains about 250 kcal of calories. To lose one kilogram of fat, you need to burn about 7700 kcal of calories. And now it is a cold winter, skipping rope can help you improve your immunity and resist the cold.

Jumping rope at a steady pace is enough to work your abs and waist, but you can do more with a few changes. For example, using variable speed or fancy rope skipping, jumping forward or backward, and switching the speed between fast and slow can all make the waist and abdomen exert more force. In addition, using variations such as running-style jumping, high-leg jumping, or crossed-leg jumping can also increase the amount of abdominal exercise.

To achieve the effect of weight loss, increasing the resistance of skipping rope will be more effective, and the method is the weight of the rope, which can enhance the effect of muscle exercise. The heavier the rope, the better the workout. The heavier the rope or handle, the harder it will be to swing. Alternatively, you can jump rope with weights, tie sandbags to your ankles, or wear weighted clothing.

Although skipping rope is a good way to keep fit, it is easy to get injured if you are not careful, so pay attention to the following: Wear soft, lightweight high-top shoes when skipping rope to avoid ankle injuries. The rope is soft, hard and of moderate thickness.

Beginners usually use hard ropes, and can switch to soft ropes after becoming proficient. When jumping rope, you need to relax your muscles and joints, and coordinate the force of your toes and heels to prevent sprains. It is best to raise and lower both feet at the same time. Don't jump too high to avoid injuring your joints from excessive weight.

5. Climb stairs

When going up and down stairs, the front thigh muscles are mainly used. Lifting the body when going up stairs and supporting the body when going down stairs also has the effect of exercising the psoas major muscle. When climbing stairs, keep your upper body straight, and the force of the lower body movement will be transferred to the abdomen, and the abdominal muscles can also be trained. If your office or home is not on a high floor, start taking the stairs from today on.

If we climb stairs with the correct posture, our weight loss effect will be enhanced. First of all, you should do proper warm-up exercises before climbing stairs, otherwise it is easy to cause muscle strain. When going upstairs, the body should lean forward slightly, and the arms should swing back and forth with the body when taking steps. At the same time, the steps should be brisk, and do not step too hard to avoid injuring the joints and ligaments. If you want to get the best weight loss effect, you must stick to a certain frequency. Neither too fast nor too slow is suitable.

If you don't need to commute to get off work, you should choose lighter clothes and shoes when climbing stairs. You should replenish your body with enough water and nutrition before exercising. Climbing stairs on an empty stomach is more likely to cause fatigue or even dizziness, which is not good for weight loss. When you first start doing these exercises, you should choose a fixed time according to your physical condition, control the amount of exercise, and maintain even breathing.