Five easy ways to lose your beer belly in summer

　　When summer comes, men will more or less have a beer belly. Beer belly not only affects appearance, but is also harmful to the body. healthy There is harm. If you want to get rid of beer belly, exercise is the most effective. The editor below will introduce you to several effective exercises to get rid of beer belly and say goodbye to beer belly easily.

　　The most effective exercise to reduce beer belly

　　1. Sit-ups

　　Lie flat on the ground, slightly bend your legs, and cross your hands behind your head or in front of your chest, just like ordinary sit-ups. After getting up, lie down and repeat the action 50 times. Or lie flat on the ground, cross your feet and raise them to do sit-ups.

　　This kind of sit-ups is more difficult than ordinary sit-ups, but it has a better effect on the abdominal muscles. exercise The effect is to tighten the abdominal muscles and eliminate excess fat. This method can also determine the amount of exercise based on personal conditions and physical fitness.

　　However, it should be noted that those who have not exercised for a long time or have poor physical fitness can be assisted by others in the first few exercises, such as helping to hold the instep of the feet or stretching the hands forward to complete auxiliary movements.

　　2. Cycling in the air

　　When the legs are moving, the strength of the waist and abdomen should be used. The more accurate the movements are, the more powerful the exercise will be on the waist and abdomen. It is one of the most effective exercises for reducing the belly. Be careful not to exercise too much. It is best to do this before going to bed, the effect will be better.

　　How to do air cycling exercise: Lie on your back on the bed or mat, then lift your legs, keep your upper body close to the ground, then bend your knees and alternately simulate the action of riding a bicycle, about 30-50 times each time. If you're just starting out, place a pillow under your hips for support. When doing the movements, pay attention to keeping the insteps straight and don’t move too fast. Slowly complete the movements and feel the muscle changes in the abdomen and legs.

　　3. Belly dance

　　In addition to being a dance art form, belly dancing is often promoted as a fitness exercise. Belly dancing can increase the strength of abdominal muscles and body flexibility, and can also burn a large amount of excess fat. A 60-minute belly dance can burn 330 calories, making it one of the most effective exercises for reducing belly fat.

　　Draw a figure 8 on your crotch. This action is super effective for reducing belly fat. Specific operation method: raise your hands or place them on your waist, and then keep other parts of your body moving. Use the strength of your waist and abdominal muscles to drive your hips to draw a figure "8" in the air. You can do this at home while watching TV. The speed does not need to be very fast, but remember to be in place to draw a complete figure "8".

　　4. Swimming

　　Swimming for an hour can consume 476 calories, which is equivalent to the calories of two hamburgers. It is the best way to lose weight.

　　Go all out while swimming and keep heart rate The maximum heart rate is about 80%. In order to ensure this standard, count the number of times your pulse beats in 6 seconds against the watch every time you swim, and add "0" after it to get the heart rate for 1 minute. Halve your rest periods during swimming until a round trip or interval is down to 10 seconds. Water toys such as kickboards, hand paddles, flippers, and lifebuoys not only help burn more calories, but also exercise the muscles of the limbs.

　　Practice in time periods, like professional swimmers training, divide swimming into four sections, and rest for 15-30 seconds between sections. The specific arrangement is to swim 1 round trip first, then swim 2 round trips, then swim 2 round trips, and finally swim 1 round trip, and swim quickly at the end of each section. Many people swim slowly, which consumes far less calories than swimming fast and short distances. However, you should not swim fast throughout, otherwise your physical strength will be exhausted too quickly. You can do a slow swim followed by a fast swim, two slow swims followed by two fast swims, etc.

　　5. Horizontal abdominal muscle exercises

　　The reason why horizontal abdominal muscle exercise can reduce belly fat is that it also targets the abdomen and waist. It first reduces the fat in the upper abdomen and then the lower abdomen, and then exercises the waist line.

　　Supraumbilicus exercises: Lie on the bed or the floor, keep your lower body still, and then perform sit-ups, which can tighten and flatten the bulging part of the stomach.

　　Exercises below the navel: Lie on the bed or the floor, keep your upper body still, and raise your feet to perform leg flexion, extension and head lift exercises. This can tighten and reduce the entire lower abdomen.

　　External oblique muscle exercises: After completing the above two exercises, you can perform external oblique muscle exercises. It mainly twists the muscles of the waist and abdomen on the left and right sides. This exercise plays an auxiliary role and makes the weight loss effect of upper and lower abdominal exercises more obvious.