1, otaku fitness and weight loss exercise
1, alternating dumbbell shoulder lifting method
Sit on the bench, feet apart, and look forward. When preparing for the action, the double bells are located at the ear level and alternately pushed directly above. Do this action in 4 groups, each group 10- 12 times, and the rest between groups shall not exceed 1 minute.
2. Dumbbell lifting
Try to cling to the chair back of the inclined stool, keep prone, keep the arms that are not involved in training balanced, keep the training arms straight, and the shoulder muscles drive the arms to lift until they are in a horizontal line with the head. This action is done in 2 groups, each group 10, and the rest between groups is no more than 3 minutes.
3, lateral dumbbell lifting method
Lie on your side on the exercise mat, keep your feet apart to keep balance, bend your arms slightly, don't turn the dumbbell during the action, and pay attention to the stability of your hands and wrists. Therefore, exercise is not suitable for high-intensity training. This action should be completed in four groups, each group 10, and the rest between groups should not exceed 3 minutes.
4. Bell Shrugging Method
Hold the bell with both hands, open your feet, look forward, and pull the dumbbell with the mass of the shoulder muscles to make its vertical displacement as high as possible. This action is not very beautiful, but it is the first choice to strengthen the neck muscles. Complete two groups, each group 15, and rest between groups shall not exceed 2 minutes.
5. One-arm bending dumbbell side lift method
Feet are hip-width apart, the back is slightly arched, and the knees are slightly bent, so that the participating arms are perpendicular to the shoulders and the load is lifted vertically. Try to avoid transferring the load to the waist and back during the movement. This action should be completed in 3 groups, 8 in each group, and the rest between groups should not exceed 3 minutes.
2. Daily exercise at home
No.65438 +0 Push-ups Strengthen Chest Muscle
This action is mainly to exercise the male pectoralis major. In the living room or dining area at home, find two single stools, one on each side, supported by both hands and leaning against the table. 12 is one group and needs three groups. Remember to tuck in your abdomen and hold out your chest when doing push-ups, and try to stretch your chest to make your chest muscles full and stylish. In addition, this action also has the function of correcting hunchback.
The second sitting position, abdomen and leg lifting.
This action is mainly to exercise the abdomen, put a stool on the open space at home, sit on it, lift your legs by the strength of your abdomen and cross your legs.
In order to reduce the excess fat in the abdomen and make the abdominal muscles firm and perfect. Lift 15 times each time, and do three groups with a short rest, but not too long.
Biceps No.3 raises healthy hands.
This action mainly exercises the hand. As long as you sit on the bench at home, it's simple. Use two unopened mineral water bottles to make dumbbells and lift them in parallel, but remember to keep the upper arm close to the trunk when doing it, and fix and contract the biceps brachii with the strength of the biceps brachii to increase the strength of the hands. 15 group, do three groups.
No.4 fu Qiang bench and push
You need to choose a wall at home and squat down slowly with the strength of your legs. It is best to hold a small object in your hand, such as boiling water, so that you can exercise your legs when you squat, and you can also get rid of the excess fat in your legs to make your legs look better. 15 group, do three groups.
Fifth, bend over and row to exercise your back.
This action is mainly to exercise the back, not to mention increasing strength, but also to reduce back fat and modify back lines. Standing in an empty place, holding two unopened bottles of mineral water in your hand, your knees are slightly bent, your back is bent, and your chest is raised. Your hands rely on your back to lift the mineral water up and take back your shoulders. 12 group, do three groups.
Push-ups strengthen the waist: this action mainly exercises the waist. At home, lie prone on the bed, put your head in your hands, and then rely on the strength of your waist to get up. Strengthen the waist strength, 15 in one group and do three groups.
3. Fitness actions for men to lose weight
First, abdominal muscle exercise
Abdominal muscles are probably the most important muscles in men. The most commonly used sit-ups can strengthen abdominal muscles. Lie on your back, bend your knees, put your arms across your chest or tie them behind your neck as support, and slowly raise your head and shoulders so that your shoulders are 4 inches off the ground. Hold this position for 3 times, then relax and repeat this action as many times as you feel comfortable. Gradually increase the number of times according to individual exercises.
Second, hip and groin flexibility exercise: the focus of this part of the exercise is flexibility, not strength. The following two exercises help to achieve this goal.
The first exercise. Sit on the floor with your feet together, cross your legs, separate your knees, and put your elbows between your knees to reach your ankles. Then hold your ankles, make your feet touch each other, lean forward slightly, and at the same time press your elbows against your knees respectively and slowly press your knees to the floor. When you feel groin tension, stop and hold this position for a few seconds. Relax and repeat this action 2-3 times. When doing this action, make sure it is very soft.
The second exercise. Sit cross-legged, lean forward slightly and stretch your arms forward as far as possible. When you feel a tension in your groin, bend down gently once or twice. Relax for a while and repeat the above actions 2 or 3 times.
Third, shoulder exercise.
This set of movements is not only to increase shoulder strength (both weightlifting and pull-ups can do this), but also to increase flexibility. Rolling over in bed requires shoulder flexibility. To achieve the best effect, straighten your arm forward, grasp your left wrist with your right hand, then pull your arm over your head and exert a little force backwards until you feel a slight pull under your armpit. Hold this position five times, then relax your arms and repeat this action once or twice.
Repeat each of the above exercises slowly 10 times, about 5 times a day. After a period of time, you will feel more sensitive and easier to control your own star field. Some people can master the star field for a long time through these exercises.
Fourth, Kaigl-style exercises.
Dr. Kaigl first invented this sport in the 1940s to help women improve their bladder control. These exercises can also contribute to men's sexual erection, so as to obtain more frequent and intense sexual enjoyment.
This set of movements mainly trains urination control muscles. There are three basic exercises, with simple steps and easy operation.
Exercise 1: Imagine the feeling of starting to urinate and then stopping. You can feel the muscles in the deep groin tightening at this time. To do this, count to three. After practicing for a period of time, you can increase the number to 5. As long as you make progress easily, you can increase the count to 10 later.
The second exercise. Tighten and relax these muscles as soon as possible.
The third exercise. Imagine squeezing out a few drops of urine after bladder emptying. At this time, you will feel that the abdominal wall is also tight.
Sit-ups in bed for three months are good for men's lovely abdominal muscles.
In everyone's impression, beautiful abdominal muscles should be "washboards". Actually, it's not. A really strong abdomen should be composed of a slender and powerful waist and obvious abdominal muscles. Big and thick abdominal muscles are not good-looking. If the size of the abdominal muscles on both sides is asymmetrical, it will be even more fatal and seriously affect the appearance. This situation is mainly caused by uneven force during exercise. If you insist on sit-ups, plus reasonable strength training and aerobic training, and strictly control your diet, you can see 6 beautiful abdominal muscles in 2~3 months.
Frequency: Exercise more than 3 times a week.
Sit-ups are one of the best exercises to exercise abdominal muscles. At the beginning of exercise, stick to 15 minutes at a time, and then gradually extend the exercise time. At the beginning of exercise, there will be discomfort in the abdomen the next day, some will be sore, and even it will hurt when laughing. This is a natural muscle reaction, and it will be fine after a while. If you have abdominal pain, you should stop exercising until the pain disappears to avoid abdominal muscle strain.
In the initial stage of doing sit-ups, the number of exercises per week should be kept at more than 3 times, and aerobic exercise once a week, such as jogging and swimming, will be more effective. Aerobic exercise is mainly used to consume body fat, avoid abdominal fat accumulation and affect the exercise effect. If you have time to go to the gym, it is best to carry out corresponding weight-bearing exercises on your abdomen, so that you can shape your abdominal muscles faster.
The shaping of abdominal muscles is a step-by-step process, and it is necessary to maintain a passion. If you are tired of this kind of sit-ups several times a week, never give up. Hang in there. Only a strong-willed person can build beautiful muscles.
Sit-ups in bed for three months are good for men's lovely abdominal muscles.
Diet: control the intake of oil.
In the exercise of abdominal muscles, diet and exercise account for half, so in the process of exercising abdominal muscles, we must strictly control the diet based on vegetables and fruits, and control the intake of meat at about 30%; Eat more high-protein food, control the intake of oil, especially the staple food at night, and try to eat less high-fat food. In addition, the recovery of physical fitness during exercise is also very important. Sleeping regularly for 8 hours every day is helpful to the recovery of physical fitness.
As long as you insist on doing sit-ups every night for a long time, it only takes three months, and you will have beautiful abdominal muscles, plus push-ups, then a standard bodybuilding figure will belong to you. What about action instead of heart? In order to attract beautiful MM's attention on the beach in summer, start your bed sit-ups tonight.
4. Shaping the perfect figure of men.
First of all, chest expansion push-ups
Palm as a support point, arms open, shoulder width or wider. Your back, waist and buttocks are in a straight line, and you can bend your arm with elbow force. This method mainly exercises chest muscles, upper arm triceps and abdominal muscles.
Second, shoulder push-ups.
The action is the same as above, but the distance between the hands is narrow, with the fist as the support point and the fist eye forward. Exercising arm strength in this way can increase the strength of wrist and the hardness of fist. It should be noted that the selected supporting ground can be soft first and then hard, and the wrist should be tightened to avoid sprain.
Third, Niu Geng push-ups
Use your fist or palm as a support. Put your hands on the ground and open your arms shoulder-width. Toe on the ground, hands and feet parallel The head leans forward, the forefoot, hands, neck and waist are forced together, and the waist collapses and sticks to the ground. Then the hips are tilted up, the waist is gathered again, and the body is pulled back, and the whole action is completed. The action of leaning forward and backward can be repeated. This kind of exercise is mainly aimed at the neck and strengthens the back muscles, wrists and ankles.
Fourth, finger push-ups
Mainly supported by ten fingers, other movements are the same as the first two ways. With the increase of strength, the number of fingers touching the ground can be reduced in turn. This method mainly exercises finger strength, enhances hand grip strength, grasping strength and resultant force, and runs through fingertips. It should be noted that if your fingers can't reach the strength to support your body, you can first practice with your fingers against the wall and your body against the ground. After the finger strength gradually increases, gradually put it on the flat ground to practice to prevent finger injury.
Five, carp lying push-ups
Lie on your side, land with one punch or one palm (usually one punch), support the ground, and cross your feet. For example, the right fist supports the ground, the left arm extends upward, and the arms are crossed to control the balance. Support the inner left foot and the outer right foot on the ground. When you bend your arms and press down, your waist is stressed, and your head and waist lean back like a carp lying on a plate. Then you return to your original shape and press down again and again. This method mainly exercises the strength of deltoid muscle (commonly known as "Tiger Head Muscle"), upper arm and waist and abdomen. When practicing, if you don't have enough strength, you can choose soft ground first, and your arms should have enough strength.
Sixth, handstand push-ups.
Beginners can stand upside down on the wall, with their feet attached to the wall, their hands shoulder-width apart, their arms bent, and their arms bent downward. Later, the feet can leave the wall and do push-ups. This method mainly trains the strength of the neck and arms. Pay attention to balance when practicing.
Seven, weight-bearing push-ups
The action is the same as expanding the chest and clamping the shoulders, except that heavy objects, such as dumbbells, are placed on the back. After the arm strength is enhanced and the body movements are coordinated, the weight of heavy objects can be increased in turn.
Eight, one-handed push-ups
The action is the same as chest expansion and shoulder clamping, but one hand or one punch touches the ground, and both hands alternately support the ground when doing the action. This method mainly exercises the strength of one arm. If the arm strength is not enough, you can practice on the slope first, gradually raise the support point of your foot with the increase of strength, and finally you can hold your hand, punch or even stand on your head. Practice step by step.