It is difficult for a woman with a big belly to lose weight. Three tips for beginners to exercise prescription

Are you also a pregnant woman who sits still for a long time? A sedentary lifestyle can easily lead to fat accumulation in the waist and abdomen. In addition to controlling the calorie intake, aerobic exercise and muscle strength training should be performed to help burn fat. However, many people lack the habit of exercise. Fitness coaches say that they can move while sitting on a chair. For those who are too lazy to move, they provide three entry-level exercise prescriptions. (Video/Photographer Huang Zhiwen)

Sedentary lifestyle, unrestrained diet and lack of exercise to burn calories have led to many women getting pregnant.

Huang Xunlong, secretary general of the Republic of China Fitness Association, said that aerobic exercise must be done for at least 15 minutes to burn fat, and if combined with strength training, more calories can be consumed. However, the problem of many obese people nowadays is that they "don't like to exercise at all". It is not easy to ask them to change into sportswear and cloth shoes and go walking and jogging immediately. It is better to start with exercises that do not require too much space and can be done while sitting.

The first step is to lift your feet

Sit up straight and start lifting one leg. Remember to keep your foot in the air and not on the ground. Repeat this exercise at least 12 times with your left and right feet alternately. The goal is to do it 20 times.

The first step is to lift your feet (Photography/Zhang Yawen)

The second upper body training

Place your palms facing each other, raise your elbows and make them horizontally in a straight line. Push to the right first. You can feel the left pectoral muscle exerting force, then push to the left. By pushing left and right, you can train your chest muscles, back muscles, and move your arms and shoulders.

The second move: upper body training (Photography/Zhang Yawen)

The third method is to train the waist and abdomen

Sit up straight with your upper body, hold the chair with both hands, move your center of gravity slightly backward, stick out your chest, and bend your knees and hold your feet in the air. In this position, you can feel the waist and abdomen are exerting force. Stop for about 10 seconds at a time.

The third move is to train the waist and abdomen (Photography/Zhang Yawen)

Precautions

1. If any movement is painful, stop immediately as injury may occur.

2. Patients who are taking medication or seeing a doctor should consult their doctor before any activity.

3. In addition to exercise, weight loss must be accompanied by diet control, otherwise it will be difficult to lose weight.

4. You must warm up before any activity.