Dealing with stubborn belly fat or visceral fat can be frustrating.
Visceral fat, in addition to a troubling appearance, is also prone to cause health problems such as type 2 diabetes and heart disease.
In women, this type of fat has the potential to trigger breast cancer as well.
To get rid of fat stored around your belly, try strength training that targets multiple muscle groups and high-intensity cardio.
At least the five types of exercises given below can be tried.
1. Dumbbell Clean and Press
In this exercise, hold two dumbbells in the left and right hands.
Keep your chest straight and your core tight, and point your hips back.
Then move your hips forward and lift the weight up to shoulder height.
Lower down until your hips are parallel to the floor, and push up with your heels.
Take advantage of the squat motion to raise the weight, then return to the starting position.
Perform this exercise in eight repetitions or three sets of repetitions.
2. Dumbbell To Do Reverse Lunge Step Up
This time stand in front of the bench holding dumbbells in both hands.
reverse the lungs (reverse lunge) by stepping back using one leg and keeping that leg fully.
Use the same foot to step up, and place the heel on the bench.
The core muscles should be in a tight position. Lean forward, and bend your ankles while lifting your glutes (butt muscles).
Repeat this movement with one leg before switching to the other leg.
Complete three sets of eight repetitions for each leg.
3. dumbbell row
Extend your legs until they are in line with your shoulders, push your hips back and lean forward about 45 degrees.
Tighten your core, then swing the dumbbells up toward your hips, ending by pressing the lats (wide back or the large V-shaped muscle that connects the arm to the spine).
Straighten your arms before repeating the movement. Complete this exercise with 10-12 repetitions.
4. sled sprint
Take advantage of the sled by using a weight of about 20 kg (if the sled has one load slot), or about 10 kg if there are two load slots on the sled.
Holding the top of the sled bar with your arms outstretched, push the sled 18-36 meters in one direction, then return 45 degrees to the bar.
Keep your head and eyes on the ground as you move the sled.
Take a break of 2-5 minutes before doing the next set.
Doing sled sprint In three to five sets, moving the sled 18-36 meters.
5. Bike Sprint
in training bike sprints exercise vehicle To cycle at fixed time intervals (sprint interval,
Time intervals that may be tried are cycling the cycle rapidly for 20 seconds, then decreasing the pace for 20-40 seconds before repeating the motion.
solve it bike sprint within 15-20 minutes.