Action 1: chest and shoulder exercises.

Put your feet on the chair below your ankles and your arms on the ground. The distance between your hands is slightly wider than your shoulders. Hold your chest out, don't shrug your shoulders, and keep your head in line with your body. Then, the arms are bent backward at an oblique angle of 45 degrees, and then propped up. Repeat this for 20 ~ 30 times and do 3 ~ 5 groups.

Action 2: arm exercise

Hold the chair with both hands, put your feet flat on the ground, bend your knees slightly, and keep your upper body upright. Then slowly descend, stop when the elbow angle is less than or equal to 45 degrees, and then slowly hold up. Repeat 25 ~ 35 times and do 3 ~ 5 groups.

Action 3: Abdominal movement

Sit in the front third of the chair, hold the chair backwards with both hands, stabilize your body, tighten your abdominal muscles, and slowly leave the ground with your feet slightly bent, trying to make your body into a "V" shape. Repeat this for 30 times and do 3~5 groups.

Action 4: Exercise thighs and buttocks.

One foot on the chair, the other foot on the ground, knees slightly bent, body upright, abdomen and chest. Then the body slowly descends, and it is advisable to support the legs and knees without exceeding the toes. Do 15 ~ 30 times on one leg, and exchange your legs. Do 3 ~ 5 groups.

Men's fast weight loss exercise 2:

First, keep correct and solid posture and movements.

(1) stand up straight, arms straight forward, hands clenched, and then slowly raise your head. Head back, then gently turn left and right. Turn forward again, slowly lower your arm, still hold your hand tightly, and then put it back in place. Do the same thing 10 times.

② Stand up straight, stretch your arms horizontally forward, slowly lift your right leg forward, then backward, and then put it back in place. Do it with your left leg, five times for each leg.

③ Stand up straight, with your arms perpendicular to your side, slowly lift your right knee to your chest, bend your trunk and make your head forward, hold your legs to your chest with your hands, and then return to your original position. Do it with your left knee, five times on each knee.

④ Stand up straight, hold the opposite arm with both hands, slowly bend forward and left and right, and then return to the original position and do it for 5 times.

Second, make the waist, back and abdomen exercise firm.

① Stand up straight, with your hands straight up, your upper body bent forward, your hands off the ground, and your knees slightly relaxed. Return to the original upright posture and repeat 10 times.

② Sit up straight, hold the chair with both hands on the chair without handle, lift the right leg, straighten it forward, raise the leg back and forth by 45cm, and repeat the left and right legs 10 times. Back against the back of the chair, lift the left and right legs forward at the same time, and do 10 times. Straighten your legs forward and move up and down alternately, each for 10 times.

③ Stand with your legs apart, put your arms between your legs, relax on the floor, lift your hips and do it up and down 10 times.

Third, exercise strengthens muscles.

① Lie on your back, with your arms extended outward and at right angles to your chest. Bend your right knee up to the right, try to touch the right bed surface slowly, and let your body return to its original position. Do the same action with your left leg for five times.

② Lie on your back, straighten your legs forward, put your arms on your head, bend your knees upward, and hold your knees tightly when you are close to your abdomen. Then straighten your legs and put them down, and do 10 times.

Fourth, exercise to make your arms stronger.

(1) Stand up straight, put your arms on your body twice, slowly lift them so that your palms meet on your head, then turn them outward, let your arms extend to your sides, then put them down, and do l0 times.

② Stand up straight, stretch your arms upward, so that the distance between your palm and your head is 30cm, then rotate your palm backwards and make a fist. Let the arm descend slowly, return to the original position, and repeat for lo times.