Although people's living standards have increased, as the pace of work and tasks increase, people have also become sub-healthy. The obesity rate in primary school is constantly rising, women's belly starts to increase, and men have beer belly. So what do you think can be done to reduce the beer belly? Let’s go take a look below!
20-30 years old
At this age, human body functions are at a During the peak period, heart rate, vital capacity, bone sensitivity and other aspects all reach the optimal point. It is suitable for various routine exercises and a certain intensity of exercise should be ensured.
Recommended sports: table tennis, badminton, mountain climbing. This type of exercise is high-intensity, competitive and interesting, and the amount of exercise is easy to ensure.
Abdominal exercises: Lie on your back with your left foot on your right knee. Hold a dumbbell in both hands and lift it to your shoulders, lift your upper body, and at the same time lift your right knee toward your chest. Take turns with both legs to do 10 times, a total of 2 groups. The weight of the dumbbell should be enough to complete 10-12 times in a row.
Exercise intensity: Make the pulse reach 130 beats per minute.
Exercise frequency: full body exercise twice a week, more than 40 minutes each time; abdominal exercises 5 times a week, which can effectively stretch the abdominal muscles.
Note: During abdominal exercises, your shoulders should be relaxed and do not lower your chin or raise your head.
Over 30 years old
Standing frequently can prevent the accumulation of fat in the abdomen. For office workers, this method is passive but very effective. Don’t sit for a long time after meals. Usually sit for an hour and stand up for at least ten minutes. Except for the occasional standing work, it is best to loosen your belt when sitting down, which will also help prevent beer belly.
For middle-aged people, the digestive function gradually becomes worse, and fat is less easily decomposed in the body. Adding some vegetables and reducing some meat can relatively reduce fat intake. Some, the vitamins and plant fibers contained in vegetables can promote metabolism in the body, and plant fiber can promote digestive function.
Recommended exercise: Combining aerobic exercise with muscle training, such as long-distance running and swimming, and strength training.
Carry out cardiovascular system exercise (jogging or swimming) for 5-30 minutes every other day on Monday, Wednesday and Friday. The intensity is not as high as when you were young. You can buy a pair of dumbbells yourself and do a 20-minute dumbbell exercise. Compared with when you were young, the weight you try to lift is lighter, but you can do it more times.