Cách giảm mỡ bụng cho nam giới và cách giảm cân tại nhà hiệu quả

Để có những cách giảm mỡ bụng cho nam hiệu quả trong thời gian ngắn thì bạn nên kết hợp việc tập các bài tập giảm mỡ bụng nam và các chế độ ăn uống, làm việc khoa học, phù hợp với thể trạng của mình. Hãy cùng chuyên mục Tập gym giảm cân nam tìm hiểu cách giảm mỡ bụng cho nam qua bài viết dưới đây nhé!

Cách giảm mỡ bụng cho nam giới

Cách giảm mỡ bụng cho nam giới hiệu quả ngay tại nhà
Cách giảm mỡ bụng cho nam giới hiệu quả ngay tại nhà

Không chỉ nữ giới mới có nhiều mỡ bụng và có nhu cầu giảm cân. Nam giới cũng rơi vào tình trạng bị tích trữ mỡ thừa. Ở nam giới điều này còn tiềm ẩn những nguy cơ bị các bệnh liên quan đến gan và thận.

Nguyên tắc 1: Tập luyện các bài tập thể dục giảm cân

Vì những lý do khách quan hoặc chủ quan mà nam giới thường xuyên phải đối diện với nguy cơ bị béo bụng nhanh chóng. Tập luyện thể dục thể thao để tiêu hao mỡ thừa là một trong những cách được coi là nhanh chóng và hiệu quả nhất dành cho nam giới.

Bạn nên bắt đầu cách giảm mỡ bụng cho nam giới bằng động tác gập bụng. Gập bụng là động tác trực tiếp tác động một cách mạnh mẽ vào vùng dưới cũng như làm tăng nhịp tim của bạn để đốt cháy nhiều chất béo trong bụng của bạn, có tác dụng giảm mỡ bụng nhanh chóng.

Nằm ngửa trên mặt đất, hơi cong gối lên và chân đặt thẳng trên mặt đất. Đặt tay sau đầu, cùi chỏ hướng ra ngoài. Hít vào, thở ra, nâng người lên khỏi mặt đất, đưa ngực về phía đầu gối càng gần càng tốt, giữ trong vài giây, sau đó hạ mình trở về tư thế ban đầu. Tập 3 lần, mỗi lần 10 – 20 cái, tập đều vào mỗi sáng và tối.

Ngoài ra, bạn có thể tăng cường cả các bài tập gym nam cho chân vì chân là nơi tập trung khá nhiều nhóm cơ bắp, việc luyện tập chân vừa giúp chân dẻo dai, săn chắc, vừa giúp vòng hai thon gọn.

Nguyên tắc 2: Chơi các bộ môn thể thao lành mạnh

Bơi lội là môn thể thao giúp rèn luyện sức khỏe và giảm cân hiệu quả
Bơi lội là môn thể thao giúp rèn luyện sức khỏe và giảm cân hiệu quả

Ngoài tập các bài tập thể lực, bạn cũng có thể lựa chọn các môn thể thao cũng là cách giảm cân cho nam giới hiệu quả như: chạy bộ, cầu lông, bóng đá… với bạn bè. Đây là những môn thể thao vừa làm săn chắc cơ bắp vừa có tác dụng giảm strees hiệu quả.

Bạn nên thử sức với chạy bộ. Đây là bộ môn phù hợp và dễ tập luyện ở nhiều địa hình khác nhau. Giảm béo bụng cho nam giới sẽ phát huy tối đa tác dụng khi bạn chạy bộ hàng ngày với cường độ thường xuyên.

Nếu có thời gian và muốn duy trì hiệu quả giảm cân lâu dài nhất bạn đừng ngần ngại với bộ môn bơi lội. Các động tác bơi lội có sự phối hợp nhịp nhàng giữa các bộ phận trên cơ thể và tác động đến tất cả các cơ quan. Thường xuyên bơi lội còn rất tốt cho lưu thông máu, giúp săn chắc các cơ và giảm số đo vòng 2 cực tốt.

Nguyên tắc 3: Đừng quên cải thiện chế độ ăn

Thực hiện chế độ ăn giảm cân cho nam hiệu quả
Thực hiện chế độ ăn giảm cân cho nam hiệu quả

Cách giảm mỡ bụng cho nam giới hiệu quả là bạn chú ý đến chế độ ăn kiêng giảm cân. Nhiều nam giới cho rằng muốn giảm béo bụng thì nên nhịn ăn hoặc ăn ít đi. Tuy nhiên tư tưởng này hoàn toàn sai lầm. Nhịn ăn không thể giúp bạn bớt đi mỡ thừa mà còn gây hại đến não bộ và sức khỏe. Nhất là khi bạn bỏ bữa sáng, bạn sẽ không có đủ năng lượng để hoạt động cả ngày.

Điều quan trọng không phải bạn nên ăn ít đi mà nên tự xây dựng cho mình chế độ thực đơn giảm cân và chế độ ăn uống hợp lý, cắt giảm những lượng calo không cần thiết vào cơ thể.

Chính vì vậy nguyên tắc ăn uống trong thời kỳ bạn muốn giảm béo bụng chính là chia nhỏ bữa ăn. Bạn nên chia thành 5 hoặc 6 bữa nhỏ thay vì chỉ ăn 3 bữa chính như trước. Việc chia nhỏ bữa ăn sẽ giúp bạn không cảm thấy đói và tránh việc hấp thu quá nhiều năng lượng vào cơ thể.

Trong thời gian này, bạn đừng quên dung nạp những thực phẩm tốt cho giảm cân như: sữa chua, yến mạch, trà xanh, các loại rau xanh… Bắt đầu một ngày mới với một ly sữa không đường hoặc một ly nước chanh sẽ giúp bạn giảm cân và tỉnh táo suốt cả ngày.

Trên đây là những Cách giảm mỡ bụng cho nam giới hiệu quả ngay tại nhà chúng tôi chia sẻ với các bạn. Hi vọng các bạn sẽ có thân hình săn chắc hơn!

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