How to Lose Beer Belly Exercises to Lose Beer Belly

　　What about beer belly? exercise ? Beer belly is very common around us. This type of people often suffer from various diseases due to excessive visceral fat. disease The occurrence of beer belly can be reduced through exercise. So how to exercise your beer belly?

　　How to exercise for a beer belly

　　1. How to exercise for a beer belly

　　1. Aerobic exercise

　　Aerobic exercise means that the human body performs physical exercise when the oxygen supply is particularly sufficient, so that it can achieve physiological balance. Secondly, aerobic exercise is very rhythmic and lasts a particularly long time. Friends who want to develop abdominal muscles need to exercise 3-5 times a week for 40 minutes each time. Common aerobic exercises include jogging, swimming, skating, and aerobics.

　　2. Exercise for at least 30 minutes every day

　　Japanese medical experts have formulated a set of exercises that can be done anytime and anywhere, which are very effective in eliminating "beer belly". First, hold your elbows with your hands and stand with your legs side by side; second, take the elevator less often and walk upstairs; third, anything that can be done standing is best done standing, such as waiting for someone, making phone calls, reading newspapers, wearing shoes and socks, etc.

　　3. Exercise methods to reduce beer belly

　　1. Side abdominal muscle training

　　Place one hand behind the ear and the other close to the ground, and do sit-ups in the left and right directions, repeating several times. When doing this group of abdominal weight loss exercises, the back must be close to the ground, and the buttocks when standing sideways can only be slightly raised, and cannot be too far from the ground, otherwise it may easily lead to back injury.

　　2. Bend the knees and raise the legs

　　Sit on the floor, use your hips as the fulcrum, support the ground with your arms, bend your legs, raise them, and then lower them. Obese men can use this method to effectively shrink their lower abdomen.

　　3. Sit-ups

　　Lie flat on the ground, cross your hands on your chest, and slightly arch your legs. Do sit-ups like a normal sit-up. Stand up and then lie down. Repeat several times. As for the number of times, it depends on personal physical ability. Those with poor physical strength or those who have not exercised for a long time can use other help, such as hooking their feet in a wardrobe drawer, or asking someone to help hold the instep of their feet to help them get up.

　　4. Abdomen rubbing method

　　Use the palms of both hands to rub the abdomen in a clockwise direction from top to bottom for 30 times; then rub the abdomen in a counterclockwise direction for 30 times. Then use the palms of both hands to rub the abdominal wall up and down quickly for 2 to 3 minutes until the belly feels warm and numb.

　　5. Leg raising method

　　Lie on your back on a hard bed, with your legs raised and straightened, and your hands placed under your hips. Then raise your legs to form a right angle with your chest and abdomen, and then slowly lower your legs. Repeat this exercise 50 times. Those with good physical strength can also do push-ups instead.

　　6. Body "U" method

　　Lie on your back on a hard bed, put your hands under your thighs, then raise your legs at right angles to your body and abdomen, so that your body becomes a "U" shape, then draw your abdomen in and stand up, and then lie down after holding on for a few seconds (depending on your physical strength). Perform this exercise 30 to 50 times. Those with good physical strength can also do sit-ups instead.