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What three exercises should I incorporate to lose belly fat?
Fat is gradually removed from the entire body, so it is not possible to lose weight in certain areas, but it is possible to improve a flabby belly and increase fat burning through training. Here, we will explain the areas that should be given priority for training and the exercises that are effective for fat burning.
Exercise for losing belly fat (1) “High-intensity aerobic exercise
Walking and running are easy aerobic exercises, but if you want to prioritize high effectiveness and time efficiency, HIIT is a type of high-intensity interval training, and the Tabata protocol of 20 seconds of high-intensity exercise followed by 10 seconds of rest is well-known. It is said that by performing high-intensity exercise in a short period of time, one can expect to improve cardiopulmonary function, increase muscular endurance, and promote cerebral blood flow, and it has been reported that HIIT can burn 6 to 10 times more calories than regular aerobic exercise. Especially among the HIIT exercises, the Barbie exercise, in which squatting, push-ups, standing up, and jumping are performed continuously on the spot, is recommended.
Exercise to lose belly fat (2) “Lower body muscle training
Since the muscles of the lower body account for about 60% of the total body mass, it is essential to raise the level of muscle strength in order to make the body more prone to fat burning. The major leg muscles are the anterior quadriceps, hamstring, adductor muscles, and gluteus medius, and the triceps are also important. If you are only going to do one exercise, I recommend squats, which can be done anywhere and work the entire leg, or leg lunges, which are relatively easy to do. When training large muscles, it is easy to become acidic and feel tight due to blood flow, so remember to breathe properly.
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Exercise to lose belly fat (3) “Stretching the pelvis and hip area
Stretching is recommended more as a way to condition the body than as an exercise. This is because body flexibility is deeply involved in burning fat. In particular, flexibility around the pelvis and hip joints, which are at the center of the body, is important, as stiff muscles reduce blood flow, which can lead to fat accumulation. As with dieting and body building, it takes a certain amount of time to soften the body, so do it every day, even if it is little by little, and make it a habit.
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