1, Men's Exercise Weight Loss Plan
1, running
Jogging for 30-45 minutes (you can take a quick walk instead of jogging and have a proper rest), sweating a lot, and your heart rate is accelerated.
Step 2 walk slowly
5-8 minutes to make the heart rate return to normal.
Step 3 take a break
1-2 minutes to replenish minerals and water.
Step 4 squat down with your bare hands
30 times for each group, 3 groups are recommended, and the interval between groups is 60-90 seconds;
5. Jump back game
Each group 15 times, 3 groups are recommended, and the interval between groups is 60-90 seconds;
Step 6 take a break
Rest for 2-5 minutes and replenish water;
7. Push-ups
15 times per group, 2-3 groups are recommended, and the interval between groups is 60 seconds;
8, 8 minutes abdominal muscles
Make a abdominal muscle training with an 8-minute abdominal video tutorial.
9. Pull-ups
Five pull-ups, it is recommended that three groups, each group interval of 90 seconds (conditional can do this, conditional can skip);
10, stretching muscles
All the trained muscles were statically stretched for 30-40 seconds.
1 1, complete the exercise.
Stand still for 2-3 minutes and take a deep breath.
2, exercise weight loss plan matters needing attention
1, this scheme is suitable for people with a certain sports foundation to refer to in family fitness;
2. The plan is aimed at the fitness crowd with high weight and body fat, which needs to lose weight and fat, and is used to enhance physical fitness;
3, after the completion of fitness, according to the physical condition, pay due attention to mineral water and protein supplement;
3. How do men thin belly?
1, sit-ups
Lie flat on the ground, cross your hands on your chest, and bend your legs slightly, such as sit-ups. Get up and lie down and repeat several times. As for the number of times, it can be decided according to personal physique. In addition, stretching your hands forward or gently putting your head behind your back can help athletes get up easily. Although the effect is not as good as putting your hands across your chest, it is very suitable for beginners with beer bellies to practice.
Step 2 bend your knees and lift your legs
Lie flat on the ground, keep your hands close to the floor, bend your legs, raise your knees (the fatter you are, the more bent your knees will be), then put them down and repeat them several times, which will help to exercise your lower abdominal muscles.
Step 3 bend your knees and lift your legs
Sit on the floor with your hips as the fulcrum, hold your arms on the ground, bend your legs and lift them, then put them down. Obese men can effectively contract the lower abdomen in this way.
4. Side abdominal muscle training
Put one hand behind your ear and one hand close to the ground. Do sit-ups in the left and right directions, and repeat several times. When doing this group of movements, the back must be close to the ground, and the hips standing sideways can only be slightly raised, not too far from the ground, otherwise it will easily lead to back injuries.
5. Side abdominal muscle training
Put one hand behind your ear and one hand close to the ground. Do sit-ups in the left and right directions, and repeat several times. When doing this group of movements, the back must be close to the ground, and the hips standing sideways can only be slightly raised, not too far from the ground, otherwise it will easily lead to back injuries.
6. Bend your knees sideways and lift your legs.
When you use an armchair, your legs naturally fall to the ground, your hands are crossed on your chest, and your knees are bent to lift your legs. Similarly, the hips must be close to the chair surface, even if the legs are lifted sideways, they should be parallel to the chair surface as far as possible and should not be lifted too high. Repeat several times and be the other side.
7. Toe landing method
The body lies flat on the floor or bed, so that the thighs are bent at a right angle of 90 degrees and the calves are bent, making the body zigzag. Put your hands at your sides, palms down. The body is tight and the back is tightly attached to the floor. Legs move from top to bottom, toes touch the ground, legs tighten, and recover after touching the ground. The two legs alternately do the same action, preferably 20-30 times each time. Insisting on doing this has a good effect on the consumption of abdominal fat and is conducive to the reduction of the stomach.
8, supine alternate method
This method requires putting your hands around your neck and bending your legs. At this time, one leg should be logged out and the focus should be on the other leg. The logged-out leg should not touch the ground or be too high, and then the other leg should be used to repeat the action. Pay attention to the elbow position as close as possible to the kicked joint when doing it, and the same is true for exchanging kicks. It is advisable to persist for ten minutes at a time, and then do it after the rest meeting. If you know that your body can't support it, you can persist for a long time, which is conducive to the exercise of lateral abdominal muscles and the consumption of abdominal fat.