Micro-fat men are suitable for these fitness tricks. Micro-fat men can exercise by doing exercises, such as leg lifts or sit-ups, which is of great help to exercise muscles. This article describes that chubby men are suitable for these fitness tricks.
Slightly fat men are suitable for these fitness tricks 1 Action 1: leg lifts and push-ups.
Main training muscle groups: pectoralis major and triceps brachii.
Training essentials: cross your feet and lift your hands wider than your shoulders. When you start to move, bend your elbow and sink your body. When your chest muscles are about to touch the ground, your arms will support your body hard. At the same time, feel the effect of your chest muscles being squeezed.
Action 2: Narrow push-ups
Main training muscle groups: pectoralis major and triceps brachii.
Training essentials: this action and the above action belong to push-ups, but the part that focuses on exercise is different. This action requires us to put the space between our hands very narrow, which can cause greater stimulation to the triceps brachii of the arm. We can feel it ourselves. After finishing a group, you will definitely feel a strong burning sensation of triceps brachii.
Action 3: Alternately bend your legs and stretch your legs to lie on your back.
Main training muscles: core muscles including abdominal muscles.
Training essentials: lie on your back and put your hands on our sides. When preparing, keep your knees bent, and the angle between your legs is 90 degrees. At the beginning of the movement, one leg stretches forward and then alternates. This movement looks like a leg movement, but we are supine. In the state of leg flexion and extension, our abdominal muscles play a role in stabilizing the body and thus get training.
Action 4: Jump and squat
Main training muscle groups: gluteus maximus, quadriceps femoris and biceps femoris.
Training essentials: first, separate your feet, slightly wider than your shoulders, and then stir hard. In the process of jumping, your hands will swing backwards and your legs will be straight. When you fall, our bodies will squat down and repeat backwards. This action will exercise our leg muscles when you jump, and our gluteus maximus will be stimulated when you squat.
Action 5: Squat with your feet together.
Main training muscle groups: quadriceps femoris, biceps femoris and gluteus maximus.
Training essentials: first, at the beginning of the action, put your legs together, squat down and stretch your arms forward. This action seems easy to us, but it is much more difficult than the general squat action, because squatting requires a very strong core ability to stabilize the body. Another problem is that because we are squatting with our legs together, we are very required to be flexible enough.
Action 6: abdomen.
Main training muscle group: abdominal muscles.
Training essentials: This movement can be said that many people know and like it, because belly rolling can cause the greatest stimulation to our abdomen and achieve the highest training effect. However, it should be noted that when we roll our abdomen, we must feel the strength of the abdominal muscles. Many people always feel a sore neck when doing this action, which is a very wrong behavior.
Action 7: Hanging practice
First, leave your head, away from the ground, stop when floating, and hold on for a few seconds; Then the body completely leaves the ground and the elbow touches the knee for a few seconds; Fall slowly, don't touch the ground, and your body is suspended; Finally, the body completely collapsed. Do the above actions once, and you can do 8- 10 times a day. In fact, this movement is combined with yoga and can be practiced by both men and women.
Action 8: Sit-ups
The best way to develop abdominal muscles is to do sit-ups every day, but some people do hundreds of sit-ups every day, but the effect is not obvious. The reason is that the abdominal muscles are covered with a thick layer of fat. If you don't exercise properly, you will only get to the muscles below the fat, but you won't let the fat burn fully.
There is an aerobic training method to quickly build abdominal muscles: jog 10 minutes, then lie down and do sit-ups, then get up and do a sprint for more than 30 seconds, then lie down and do sit-ups, then get up and jog for 3 minutes, then lie down and get up and sprint. This kind of exercise is extremely tiring. Few people can persist for a month, but all of them are excellent abdominal muscles.
Slightly fat men are suitable for these fitness tricks 2 1. Kneeling and squatting: strengthen the back and buttocks to the thighs.
Separate your feet, bend your knees slightly, and tighten your abdomen and gluteus muscles. Slowly bend your knees and squat, keep this posture for 2 seconds to the lowest point, then stand up and come to the starting position. Repeat 5 times. Whole journey: 30 seconds.
2, puppet action: exercise the upper arm and waist and abdomen.
Stand up straight, feet apart, arms raised horizontally, elbows slightly bent. Fingers on the left hand are up, fingers on the right hand are down, and the body leans to the left. Then turn your right hand up, turn your left hand down, and lean to the right. So repeatedly. Time: 30 seconds.
3, bending control: exercise calf muscles and improve leg flexibility.
(1), feet apart, legs straight, hands naturally attached to the hips. Keep your back straight and bend forward from your hip joint. Keep this posture and count from 1 to 15.
(2) Bend further and grasp the calf with both hands. Straighten your legs, don't hold your knees tight, and suddenly try to touch the ground. Keep this posture and count from 1 to 10. Whole journey time: 30 seconds.
4. Side leg lift: adjust the hip joint.
(1), start the posture, hold your hands on the ground, kneel on your right knee, and straighten your left leg to your side.
(2) Raise and lower the straight left leg for 4 times. Change your right leg before you do it. Repeat each leg more than 2 times. The whole process takes 30 seconds.
5, kick back: exercise hips, thighs, abdomen and upper back.
(1). Keep your hands straight and kneel on the ground. Lower your head and move your left knee to the tip of your nose.
(2) Then raise your head and kick your left leg backward and upward at the same time to reach a comfortable height. Turn your leg to the tip of your nose and kick it back and up. Repeat 12 times. Change your right leg and do the same. Whole journey time: 30 seconds.
6. Side leg press: Improve the contour of the inner thigh.
(1), the right forearm supports the body and lies on the right side. Put your left foot on the ground in front of your right leg.
(2) Lift the right leg 15 times. Do it on the other side. Whole journey time: 30 seconds.
7, air pedaling: exercise the legs and flatten the abdomen.
Lie on your back, put your back on the ground, support your body with your elbows, bend your knees with your right leg, and move to your chest. Then stretch your legs and keep them off the ground 15 cm, while bend your knees with your left leg and move to your chest. Don't hunch your back, it's like pedaling a bike. Whole journey time: 30 seconds.
8. Waist arching: improve the shape of the abdomen and make the waist curve.
(1), lie on your back, bend your knees, and stand on the ground with your feet firmly. Hands behind your head.
(2) Arch your back upwards, keep this posture for 2 seconds, then lie flat and close to the ground for 4 seconds, and repeat for 5 times. Whole journey time: 30 seconds.