10 exercises to help reduce belly fat

Old 06-03-2022, 05:25 AM
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Post 10 exercises to help reduce belly fat

There are many causes of male abdominal fat. If belly fat accumulates for a long time, it can lead to many dangerous diseases such as spinal disease, diabetes, liver ... Here are 10 exercises to help reduce belly fat and reduce the risk of diseases
Collected by: QuangTrungChem
1. High jump in place + Combination exercises (Jumping jacks + Burpee)

High jump
Stand up straight, raise your hands to your head, and dance with your legs outstretched while dancing. When jumping you keep a moderate speed and high jump. Perform 5 times.
Body coordination exercises
Sit down on the toes of your feet, arch your back so your palms touch the floor.
Jump up to push your legs back with your toes, keeping your hands and feet supporting your body.
Jump back up with your feet back to the original state of sitting on your toes and palms touching the floor. Perform 1 time.
Combine
When you are done with 5 high jump moves, do a full body coordination move.
Combine to do 3 - 5 times continuously with 2 movements together.
2. Mountain climbers + Sit-throughs (Mountain climbers + Sit-throughs)

Climb the mountain
Hands on the floor, resting the whole body with feet.
Pull one knee up toward the center of your arms.
Lift your knees as far as you can and still feel comfortable. Hold for at least 30 seconds. Repeat with the other leg.
Perform 4 reps for each leg.
Sit and burn fat
Sit on the floor, arms behind, feet in front.
Raise your right arm, left leg off the ground. Bring your right hand back and your left leg straight forward.
During the motion, rotate your body and hips so that your buttocks touch the ground. Hold for at least 30 seconds.
Return to push position. Repeat with the left hand and right leg.
Perform 2 times.
Combine
Perform 2 sit-ups and burn fat, then switch to climbers.
Combine to do 3 - 5 times continuously with 2 movements together.
3. Front thigh exercises (Plyo step-ups)

Prepare a chair of a moderate height.
Step 1 foot on the chair, full body weight on this leg and jump.
While dancing, perform the foot switch. Do 8 reps with each leg.
4. Anti-push (Plyo step-ups)

In the position of the feet and feet on the ground, hands and feet support the body.
Slowly lower your torso so that your elbows form a 90 degree angle.
Raise your body up by pushing your hands down.
Repeat this movement at least 8 times.
Keep your head, arms, back, and butt straight during the exercise.
5. Squatting with weights + Performing a series of consecutive movements (Split squat jumps + Burpee)

Squatting with dumbbells
Stand up straight, step one foot forward, hold heavy weights in both hands.
Slowly lower your body until your thighs are parallel to the floor. Keep your knees and feet out.
Hands stay the same. The neck, shoulders, and butt are slanted, eyes looking up, chest straight and belly drawn.
Repeat with the other leg.
Do 2 reps with each leg.
Body coordination exercises
Sit down on the toes of your feet, back arched, palms touching the floor.
Jump up and push your legs back so that your arms are straight and your feet support your body.
Jump back and forth with the legs retracted to the original state. Perform 1 time.
Combine
When you are done with 2 squats and weights, do 1 coordinated full body movement.
6. Toe taps practice
Stand up straight, hands on hips.
Put one toe on the ball, switch legs and alternate between toes.
Do 8 reps with each leg.
7. Plank walks

In a position toes and feet propped to the ground, arms flexed with elbows and forearms touching the ground. Keep your head, back, and butt straight.
Push your torso off the ground, one arm at a time.
Hold this position for about 30 seconds to 1 minute with each exercise.
Do 8 reps with this.
8. Sprinter sit-ups
Lie on your back on the ground. Point your hands up and perpendicular to your body.
Then bend over with your elbows bent and bring your opposite leg up. Hold this position for 30 seconds or longer.
Repeat with the other side
Repeat 8 times with each leg.
9. Squat thrusts
In a seated posture, hands are on the ground. Keep your head, back, and butt straight.
Jump up and push your legs back so that your arms are straight and your feet support your body.
Jump back and forth with the legs retracted to the original state.
Do 8 reps on each leg.
10. Sumo goblet squat pulses
Stand upright, feet shoulder width or more. Hands clasped in front of his chest.
Slowly lower yourself into a sitting position, as if sitting in a chair.
Hold for 30 seconds or more, then slowly move yourself a little higher and repeat sitting on an imaginary chair.
Perform 8 reps.

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