How to train abdominal muscles with a beer belly How to train abdominal muscles with a beer belly

Beer belly is something that many adult men are worried about. After all, who doesn't want to have a good figure? Today, let's learn how to change from a big-bellied man to a handsome man. Let's learn together.

The main way to exercise the abdominal muscles for a beer belly is to do some aerobic exercise. For example, you can do 30 to 60 minutes of aerobic exercise every day. You can choose to run or swim, which can consume a lot of calories. At the same time, you must control your calorie intake in your diet. Try to eat more high-protein foods, avoid high-fat foods, and avoid foods with too high calories. At the same time, you can exercise the upper abdomen and the lower abdomen to increase the strength of the abdominal muscles respectively. You can appropriately do sit-ups, which is conducive to exercising the abdominal muscles.

Exercise at least 30 minutes a day. Japanese medical experts have developed a set of exercises that can be done anytime and anywhere, which is very effective in eliminating "beer belly". First, hold your elbows with your hands and stand with your legs together; second, take the elevator less and walk upstairs; third, it is best to stand up to do anything that can be done, such as waiting for someone, making a phone call, reading a newspaper, putting on shoes and socks, etc.

1. Lateral abdominal muscle training

Place one hand behind your ear and one hand on the ground, do sit-ups to the left and right, and repeat several times. When doing this set of belly slimming exercises, your back must be close to the ground, and your hips can only be slightly raised when you stand sideways, not too far from the ground, otherwise it will easily cause back injuries.

2. Bend your knees and raise your legs

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

3. Sit-ups

Lie flat on the ground, cross your hands in front of your chest, bend your legs slightly, do sit-ups, stand up and then lie down again, repeat several times. The number of times depends on your physical fitness. If you have poor physical strength or have not exercised for a long time, you can use other help, such as hooking your feet with the drawer of the wardrobe, or ask someone to help hold the instep of your feet to help you stand up.

4. Abdominal massage

Rub your abdomen clockwise from top to bottom for 30 circles with both palms, then rub your abdomen counterclockwise for 30 circles. Then rub your abdominal wall up and down quickly with both palms for 2 to 3 minutes until your belly feels warm and numb.

1. Reduce your calorie intake

To lose fat, you must burn more calories than you take in. Here are some simple ways to help cut calories: Reduce your food portions, but don't skip meals altogether. Going without food for too long can cause your body to store fat. Avoid foods that are high in calories but low in nutrients.

2. Control your diet

Eat lean protein. Protein is very important for muscle growth and is the main building block of muscle.

Drink plenty of water. Staying hydrated can improve your mood, keep you energized, and keep you feeling full outside of mealtimes.

Medical research shows that drinking 2 glasses of water before each meal can reduce food intake and sugary drink intake.

3. Do aerobic exercise

Doing 30 to 60 minutes of aerobic exercise (exercise that gets your heart pumping) every day can burn a lot of calories. Exercise combined with a better diet can help you lose weight.

Choose aerobic exercise that you actually enjoy. It's easier to stick with an activity you enjoy. Many aerobic exercises don't require going to a gym, such as walking, running, hiking, biking, dancing, and swimming.

4. Abdominal muscle training

Work your entire abdomen. To get six-pack abs, you need to work your upper abdomen, lower abdomen, and sides (obliques). No one exercise will work your entire abdomen; you must work each part separately. Start with the following exercises.

5. Exercise your lower abdomen

This area is generally considered the most difficult to train and requires the most attention. Try the following exercises for the lower abdomen: Scissor kick: Lie on your back and lift your legs 45 to 90 degrees (depending on your flexibility). With your hands at your sides, slowly lower your right leg, but keep it a few inches off the ground. Return to the starting position and repeat with your left leg. Continue alternating legs and try to repeat at least 10 times without stopping.

6. Exercise the upper abdomen

The upper abdominal muscles are located just below the breastbone. You must work them to develop a strong six-pack. Here are exercises for the upper abdominals. Sit-ups with raised legs: Get into a sit-up position, but instead of keeping your feet on the ground, lift your legs up, keeping your knees bent. Keeping your legs in the same position and your lower back pressed to the ground, exhale as you lift your upper body toward your legs. Then, inhale as you slowly lay back down. Repeat.

Beer belly, also known as "Arhat belly". As men age, their deep sleep stage decreases. Due to poor sleep quality, hormone secretion will decrease. The lack of hormones increases body fat and accumulates in the abdomen, and the older you are, the more obvious the effect is. In addition, many middle-aged people sit for a long time at work and lack exercise, which can easily cause abdominal fat accumulation. When the work pressure is high, many people will overeat, leading to indigestion, which can also easily cause overweight. How long does it take to go from a beer belly to eight-pack abs? One year? Half a year? Two months? How long is it? According to many personal experiences, as long as you have perseverance, you can do it in one or half a year, but you must persevere in exercise and can't give up halfway.