In fitness movements, the fitness effect of each movement is different. For example, some movements can increase muscle and some can reduce fat. There are many fitness exercises for how a person can reduce abdominal fat. Some people still know what fitness exercises are available for abdominal fat reduction. So, what are the best moves to lose belly fat? Let’s find out together below.
1. Jogging
Jogging is called jogging, which is an aerobic metabolic exercise. Runners also call it fitness running. When running, your legs should be relaxed. When one leg is pushing back, the other leg should be bent forward and the other leg should be bent forward. Land with the heel first and the sole of the foot behind. The sole of the foot must not land first, otherwise it will easily cause periostitis. Although the movements are relatively simple, if the posture is incorrect, the fitness effect will not be achieved, and it may also damage the body.
When jogging, breathing rhythm is also very important. When running, you should inhale through your nose and exhale through your mouth. The muscles of the whole body should be relaxed, breathing should be deep and long, and running rhythmically. The amount of jogging is 3-5000 meters per day, 20-30 minutes per day. After running, you need to perform muscle stretching for 15 minutes. It must be persisted for a long time to be effective.
2. Climb the stairs
Climbing stairs is an indoor and outdoor exercise. If the amount of exercise is large, it is very effective in reducing abdominal fat. To reduce belly fat, climbing stairs is more effective than running. In the process of going upstairs, the legs are used to drive the body up, and the upper body is completed with force, so the whole body consumes a lot of calories. The legs also support the body when going down stairs, which is effective for abdominal exercises.
Climbing stairs can improve the efficiency of lung-blood exchange, increase lung capacity, and promote body metabolism. Improve cardiovascular function, strengthen myocardium, and improve myocardial blood circulation.
3. Swimming
Swimming is a sport that involves moving the body in water. The best exercise to reduce abdominal fat is swimming, because the heat transfer in water is 28 times that of air. Staying in the water for 8 minutes consumes the same amount of calories as 2 hours in the air.calories consumed. The metabolism speed during swimming is very fast, so it can have better weight loss effect.
Swimming includes butterfly, backstroke, breaststroke, freestyle, synchronized swimming, etc. However, swimming should also be practiced regularly. Practice should be divided into time periods. Divide swimming into four sections, and rest for 15-30 seconds between sections. Specifically, swim one round trip first, then 2 round trips, then 2 round trips, and finally 1 round trip.
4. Skipping
Rope skipping is a sport in which one or more people jump on a rope. It is also the sport that consumes the most calories. Jumping rope for about 30-40 minutes can consume 300 kilocalories. For every kilogram of fat lost, about 7,700 kilocalories are burned. Jumping rope can improve immunity and effectively exercise the body.
You can change speed and fancy rope skipping, jump forward or forward, and the speed can be switched between fast and slow, which can increase the amount of abdominal exercise and achieve the effect of abdominal fat loss.
5. Aerobics
Aerobics is a sport that combines gymnastics, music, and dance. Through aerobics, you can achieve the goals of fat loss, slimming, health improvement, weight control, and mental pleasure. Including aerobics, aerobics, aerobics, fitness dance, health dance, aerobics, aerobic dance, aerobic exercise, etc.
Calisthenics are more interesting, improve our coordination and sense of rhythm, eliminate boredom, get more exercise in a short period of time, and make the body slim.
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