Eight very effective ways for men to lose weight, you must do enough warm-up exercise before strenuous exercise. In our daily exercise, moderate exercise can make us full of enthusiasm for life, and aerobic exercise can increase the oxygen content in our brain. Here I will show you the benefits of eight very effective ways for men to lose weight.
Eight very effective ways for men to lose weight 1 1, warm up.
Do a 5-minute skipping exercise, and it is best to change the speed and amplitude of the exercise. Do this cycle training 2~3 times a week, and rest for 45 seconds after each exercise.
Step on your back
Lie on your back, put your hands behind your head and lift your head and shoulders slightly off the ground. Bend the left knee close to the chest, twist the body to the left at the same time, touch the left knee with the right elbow, then restore and switch to the other side. One click on each side is an action, and 20 actions are a group.
3. Raise your arms on your stomach.
Lie prone on the ground, with one leg straight, toes touching the ground, and the other leg naturally bent upward and placed on the ground. Take a mineral water bottle in one hand, push it up and down alternately, and keep your legs still. Pay attention to keep your back and neck in a straight line when doing the action. Push your hands up once as an action, and 15 actions as a group.
4. Load-bearing lunge squat
Find a box or a few wooden boards to pad together, put one foot on it, take a big step forward with the other foot, and hold a heavy object on your chest with both hands (you can put half a dozen mineral water in your travel bag). Bend your legs at the same time, squat in a lunge, and then restore. 15 actions as a group, to complete a group of swap foot positions.
Step 5 slide push-ups
Needless to say, push-ups can be done in middle school. Here is a more difficult push-up: put a piece of paper or cloth under each palm-to reduce the coefficient of friction. While propping up your body, slowly slide your hands together, and then restore your body and hands. Well, it's not that easy this time, is it? A group of 20.
6, one leg arm support
Find a chair and put your hands on the edge of the chair to support the weight of your upper body. One leg is bent and the other leg is extended forward. With the support of your arms and one leg, slowly lower your body until your upper arm is parallel to the ground, and then slowly recover. 15 moves as a group to complete a group of leg changes.
7. Lie on your back and lift your legs.
Take a push-up posture, but put both forearms forward on the ground, lock the shoulder joint and keep the spine straight. Lift your left leg and right hand at the same time, lift them straight off the ground for about 3 seconds, and then restore them. 20 movements as a group, complete one group and change the other leg and arm.
8, load-bearing side elevator
Stand up straight, with your feet shoulder-width apart, and carry a bucket of water in both hands (the weight depends on your personal situation). Elbow slightly bent, slowly lift the bucket to shoulder height in a sideways posture, hold it for a few seconds, and then slowly lower your arms. Note: the movement and recovery must be slow, otherwise the exercise effect can only be discounted. 15 actions as a group.
If a man wants to have a good figure, he might as well try the above weight loss methods, keep exercising and lose weight unconsciously!
Eight very effective ways for men to lose weight 2 ways for men to lose weight: waist fitness exercises.
These seemingly ordinary and easy exercises are actually a good choice for men to lose weight. It only takes a few minutes to practice several times a day, and every once in a while, there will be satisfactory results.
Of course, men with good figure can also use these groups of exercises to keep fit or promote physical health, because having a strong waist is not easy to make people feel tired and sleepy.
Men's Fitness and Weight Loss Methods Group 1: Sit-ups (1)
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.
People who have poor physical strength or haven't exercised for a long time can use other help, such as hooking their feet with the help of a wardrobe drawer, or asking someone to hold down the instep to get up. 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.
Men's Fitness and Weight Loss Methods Group II: Sit-ups (2)
Cross your feet and do sit-ups. The difficulty is higher than the first group, and the effect is stronger than the first group. If you want to strengthen the upper abdominal muscles, this group is an ideal way for men to lose weight. In addition, you can also use a round stool instead of lifting your legs: take a round stool with a moderate height and put your feet on it, keeping a 90-degree right angle with your body. This can reduce the burden on beginners, but the effect is the same as that of people crossing their legs.
For beginners, two or three times a week, 15 to 20 minutes each time is enough. Therefore, busy office workers can exercise their bones and muscles during lunch break, even if they can't completely remove fat, they can dredge their bones and muscles and avoid even pathological changes due to stiff neck or back discomfort.
Of course, obesity is sometimes caused by heredity. Generally speaking, the most obese parts of women are concentrated in the waist and buttocks, while men are above the waist. Therefore, men may wish to do more exercise to exercise abdominal muscles and curb the rapid growth of waist fat. In any case, men's fitness and weight loss methods should take health as the primary principle.