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Check out the top Chinese exercises to reduce belly fat feverish. They help burn the most calories and lose weight super easy with quick results.

What is the best weight loss exercise? As long as you choose the most effective and simple weight loss exercise, cooperate with your diet plan, the losing weight Not difficult of course. Indiscriminate weight loss dieting is not only unhealthy but also easy to gain weight back. Although it is really difficult to lose weight in a busy life, if you want to lose weight successfully, let’s refer to the following super easy weight loss exercises that consume the most calories that are extremely popular in China. this.

1. Exercises to stand up straight and rotate the waist on both sides

This is a high-intensity, high-intensity fat and calorie-reducing waist workout, to be exact Effective exercises to reduce lower belly fat for women:

Chinese exercises to reduce belly fat

Exercises to stand up straight and rotate the waist on both sides

  • You stand up straight with your hands clasped and placed directly in front of you.
  • Rotate your waist and arms to the left as far as you can, while raising your left leg as high as possible.
  • Then, return to the starting position and continue to rotate your waist to the left while lifting your left leg like that for 30 seconds.
  • Rest for 5 seconds or do not rest to repeat the turn to the right.

2. Knee-bend exercise – sit-ups

Chinese exercises to reduce belly fat

Knee flexion exercise – abdominal crunch

Doing:

  • You continue to stand up straight with your hands clasped and placed in front of you.
  • Lean to the left as much as you can, and at the same time raise the knee as high as possible to the left so that the knee touches the elbow.
  • Return to an upright position and continue crunching and lifting your knees, but this time, you lift them in front of you.
  • Then, you continue to crunch and lift the knee on the right side.
  • Continue to do sit-ups and raise your left – front – right knee like this for 60 – 90 seconds.

3. Chinese exercises to reduce belly fat, bend your knees – straighten your legs

Chinese exercises to reduce belly fat

Knee flexion exercise – straightening leg

Doing:

  • You stand up straight, your feet close together with your hands on either side of your waist or hips (watch the Chinese woman in the picture above).
  • Raise your knee as high as possible and then straighten your leg forward.
  • Do 30 seconds of leg lift – left leg kick and 30 seconds for right leg.

4. Exercises to reduce belly fat, tilt your body and rotate your waist

Chinese exercises to reduce belly fat

Exercises to reduce belly fat, tilt the waist and rotate the waist

How to perform this Chinese belly fat loss exercise as follows:

  • Stand up straight and step your right foot forward, lower your right knee so that your thigh forms a 45-degree angle to the floor, and your left leg behind you is fully extended.
  • Hands clasped and extended straight above the head.
  • Lean your upper body forward while rotating your waist and arms to the right as far as you can.
  • Stand up straight again and continue to tilt your upper body – rotate your waist to the right for 30 seconds. Then change to the left like the Chinese girl above does.

5. Leg curls – crunches

Chinese exercises to reduce belly fat

Chinese-style sit-ups and leg crunches

Doing:

  • Stand up straight and bend your left knee to place your left calf on top of your right knee.
  • Clasp your hands together and straighten them overhead.
  • Bend down until your hands are below the right knee.
  • Stand up straight again to continue the sit-ups for 30 seconds.
  • Then switch sides, cross your right leg over your left leg, and do 30 seconds of crunches.

6. Crossing hands

Chinese exercises to reduce belly fat

Chinese exercises to reduce belly fat with crossed arms

Stand up straight with your hands overhead and cross down to the left for 30 seconds, to the right for 30 seconds.

7. Belly exercises to lose fat

Chinese exercises to reduce belly fat

Abdominal crunch exercise

  • Lie on your back on the floor and use your abs to pull your upper body up as high as possible.
  • Hold for 1 second in the highest position before slowly rolling back down to the floor.
  • Do 30 – 60 seconds of this abs toning exercise (8 pack abs).

8. Cycling sit-ups

Chinese exercises to reduce belly fat

Abdominal exercises combined with cycling

Exercises to reduce belly fat for women at home Simply by sitting up and riding a bicycle. To perform this action:

  • Step 1: Lie on your back on a flat surface
  • Step 2: Then slowly raise your legs and knees
  • Step 3: Put your arms behind your head and slowly raise your head and back half of your shoulders
  • Step 4: Then perform knee bends combined with waist rotation so that the elbows touch the knees (or as close as possible).

9. Waist rotation exercise to reduce belly fat

Chinese exercises to reduce belly fat

Waist rotation exercise

Doing slim waist exercises to reduce belly fat With waist rotation as follows:

  • Lie straight and then raise your upper body so that your back and thighs form a 45-degree angle to the floor. You can either raise both feet off the ground or your heels touch the floor lightly.
  • Clasp your hands in front of your chest and rotate your waist and arms to the left as far as you can.
  • Squeeze your abs and continue to rotate your waist to the right.
  • Keeping the whole body from swaying and focusing only on rotating the waist as well as feeling the abdominal muscles tighten to keep the body balanced is the key to the success of this Chinese belly fat loss exercise.

10. Burpees to reduce belly fat

Burpees are a Chinese exercise to reduce belly fat with high intensity interval training. Continuous movement can achieve the effect that nearly 70% of the muscles of the upper and lower extremities work at the same time. According to calculations, the amount of calories burned when doing Burpee is twice as much as when running. Burpees movements include squats, planks, and high jumps. With just a little space anywhere and no extra equipment needed, you can burn 500 calories in 10 minutes with this Chinese belly fat loss workout.

Burpees jumping exercise to reduce belly fat

As a start, you can do 10 burpees and then rest for 10 seconds, doing 10 times in a loop. Or you can do up to 30 seconds and take a 30-second break and do the same ten times in a loop. This exercise as well as crunches will help you get rid of belly fat, tone your buttocks, thighs, and sculpt your body as beautiful as a dream.

11. Chinese exercises to reduce belly fat with TRX . resistance band

If you feel dumbbells, balls, … cumbersome, then using TRX resistance bands is the most appropriate choice. You can actively practice anywhere, anytime you want. Using the TRX rope to perform many repetitive movements, such as push-ups, pull-ups, push-ups, … has a very good effect on increasing strength for muscle groups and endurance for the body.

TRX training is akin to high-intensity exercise, which can burn 400 calories in an hour. In addition to increasing muscle, it can also correct the contours of the body. This is a hot exercise in recent years in China.

12. Chinese exercise to reduce belly fat with rope

A common place for ropes to hit the gym is in the gym. A series of swings up and down with both hands can help reduce fat in your arms and abs. The volume of exercise with gym rope is very large, the training process can sweat a lot and consume a lot of calories and fat, just ten minutes of exercise can burn 112 calories already.

Chinese exercises to reduce belly fat with ropes

Exercises to reduce belly fat hit the rope

13. High-intensity interval training (HIIT)

One of the Chinese exercises to reduce belly fat With high intensity, which is extremely popular in the country of billions of people, is HIIT. This is a type of interval exercise with “one move, one rest, one move, one rest”. This type of exercise combines muscle strength and aerobic exercise.

In recent years, studies have shown that HIIT exercises are the best for fat burning and weight loss among all aerobic exercises.

And it can help sustain fat burning after a workout. The secret to conquering these exercises is to try to maintain until the end of each exercise, because the nature of Hiit exercises is very heavy and tiring, usually when people start practicing, people will not be able to perform to the last move. is a normal thing.

When you get used to it and can do all the movements, your dream body will soon be the result you achieve.

Chinese exercises to reduce belly fat

HIIT exercises to lose fat super fast

14. Swimming helps to lose weight quickly

If you are looking for Chinese exercises to reduce belly fat applied by many people in the country of billions of people. Swimming is a suitable exercise for cooling off and also effective for weight loss. In addition, swimming can exercise the whole body and consume very high calories, every 20 minutes of butterfly swimming can consume 470 calories, every half hour can burn excess fat.

15. Effective exercise to reduce belly fat

One of Chinese weight loss exercises Currently being used by many people successfully is running. Jogging not only helps to lose weight, but also helps to exercise the whole body like swimming.

Jogging can improve the cardiovascular system. Although jogging is not considered a high-intensity exercise, the effects of burning calories are very good. The speed is about 7-8 km an hour and you can burn 755 calories in just one hour. You should maintain jogging for at least 30 minutes, because the body burns fat after 20 minutes of exercise, jogging for more than 30 minutes is the best.

Chinese exercises to reduce belly fat

Jogging is a super fast full body fat burning exercise

Add one Chinese exercises to reduce belly fat shared by many people today because the good effect is running the stairs. Running stairs is a low-cost exercise that is highly effective for weight loss.

And even running on the stairs is considered better than running in place. Because when you climb stairs, there will be a certain slope as well as the muscles will have to work more for you to be able to jump up higher stairs. From there, the amount of calories burned will be significantly higher.

Here are the Chinese exercises to reduce belly fat Effective and simple that anyone can practice. If you don’t have much time for outdoor activities, exercising indoors will help you still have the waistline of your dreams. Immediately refer to the line of treadmills and exercise bikes of the Elipsport brand.

Owning a slim, toned waist is not only the desire of girls, today’s boys are also very concerned about their appearance. To get a belly without excess fat, the direct impact on the abdomen, although effective, can not last long, instead you should practice exercises that affect the whole body such as jogging. With the equipment, you can ride an exercise bike to maximize the burning of excess fat accumulated in the abdomen.

When is the Best Time to Run?  Early Morning Or Night?  - 4 . photo

Elipsport – A home sports brand with product lines such as: Treadmills, exercise bikes, massage chairs… are trusted by customers today. System of stores in 63 provinces nationwide. Elipsport CEO with the motto: “Health for Vietnamese is the goal of my life.”

Frequently asked questions

Standing exercises to rotate waist on both sides, exercises to bend knees – sit-ups, exercises to bend knees – straighten legs, exercises to reduce belly fat tilting the waist, exercises to fold legs – sit-ups, cross arms and other exercises are detailed in this article.

Yes. All the exercises in this article can be done at home without equipment.

Yes. We have classified from basic to advanced exercises for all levels in the following article.

You will see your body change after 2 weeks of hard work. However, each body is unique, so time can be faster or slower.

We have classified exercises without equipment to with equipment for you to choose depending on your needs and current situation in this article.


Source: mangtannha.com
Category: Giảm cân

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