As age increases, the body's metabolic function also decreases. Coupled with a high-fat and salt diet and a lack of exercise, some people have more and more abdominal fat. This is also the reason why beer belly is more common in middle-aged men. It’s quite difficult to lose weight with a beer belly, so how do you think you can lose weight with a beer belly? Let’s go take a look below!
1. Bent-over rowing
15 times per group, 3 to 4 groups , rest for 1 minute between sets.
Equipment required: dumbbells.
Main muscle trained: latissimus dorsi.
Correct action: Bend over and kneel on a bench with one leg, straighten your waist, slightly bend the arm on the same side of the leg, and place it on the bench; hold a dumbbell in the other hand, perpendicular to the ground. To begin, raise the arm holding the dumbbell upwards while retracting your shoulders, pulling it up to your abdomen.
Easy to make mistakes: the back is not straight, or the shoulders bring the arms up.
2. Push-ups
15 times per group, 3 to 4 groups, resting for 1 minute between groups.
Required equipment: bare hands, or you can hold your hands on the bed or sofa.
Main muscles trained: pectoralis major.
Correct action: The body is in a straight line when viewed from the side, the arms are slightly wider than the shoulders, stand straight on the ground, bend the elbows down to 90° and then restore.
Easy to make mistakes: Do not open your arms completely and tilt your elbows slightly downward.
3. Sit-ups
20 times per group, 3 to 4 groups, resting for 1 minute between groups.
Required equipment: Mat.
Mainly trained muscles: rectus abdominis.
Correct action: Lie on your back on the mat, bend your legs at the knees, put your hands on your thighs, keep your arms straight, reach up to your knees, and then put them down.
Easy to make mistakes: easy to use waist strength and excessive head movement.
4. Lunges
15 reps per set, 3~4 sets, rest for 1 minute between sets.
Equipment required: freehand or dumbbells.
Main muscles trained: quadriceps, gluteus maximus.
Correct action: Put your hands on your hips or hold a dumbbell each, keep your body upright, step forward, and then return to the other side.
Easy to make mistakes: when squatting, the knees of the front legs should not exceed the toes, and the upper part of the back legs should be as perpendicular to the ground as possible.
5. Lying on your back and raising your legs
20 times per group, 3 to 4 groups, resting for 1 minute between groups.
Required equipment: Mat.
Mainly trained muscles: lower rectus abdominis, external obliques.
Correct action: Lie flat on the ground, grab the foot of the bed with your hands straight upward, bend your legs slightly to keep the angle constant, lift it up to 90°, and then slowly lower it.
Easy to make mistakes: too straight legs will cause excessive force on the waist, resulting in reduced abdominal force.
6. Lateral raises
15 times per group, 3 to 4 groups, resting for 1 minute between groups.
Equipment required: dumbbells.
Main muscle: deltoid.
Correct action: Hold a dumbbell of equal weight in each hand, slightly bend your arms and lift them to both sides. When lifting, try to keep your wrists, elbows, and shoulders in the same straight line, and then slowly Put it down slowly.
Easy to make mistakes: raising the forearms too high and leaning too far back.