With regard to the seven major sports to prevent men from getting fat, men tend to get fat after middle age. After gaining weight, they should pay attention to conditioning their bodies, otherwise their physical and mental health will be seriously damaged. Here are 7 sports about preventing men from getting fat!

Seven sports to prevent men from getting fat: 1 1, kick back.

After kicking, you can exercise the muscles of hips, thighs and abdomen. First kneel on your knees, then straighten your arms and support them on the ground, then lower your head and let your left knee move towards the tip of your nose.

Then raise your head and kick your left leg backwards and upwards at the same time. The kick height is determined according to your comfort. Repeat several times before changing legs.

2, side leg press action.

This exercise can exercise the inner thigh and improve the contour of the leg. Lie on your right side first, then support your body with your right hand, put your left leg in front of your right leg, then start to lift your right leg sideways, repeat 15 times, then change sides, lie on your left side, lift your right leg, and repeat several times left and right.

3. Pedal exercises

Pedaling exercise can exercise the legs and flatten the abdomen.

First lie on your back, then support your body with your elbows, bend your right leg and knees close to your chest, then stretch your legs to the ground 15 cm, and bend your left leg backward to your chest, then retract your right leg and stretch your left leg, which is like pedaling for a long time.

4. Puppet Movement

This puppet action is mainly to exercise the upper arm and waist and abdomen. Stand up straight first, then spread your feet, raise your arms horizontally and bend your elbows.

Let the fingers of the left hand face up and the fingers of the right hand face down, then lean to the left, turn the right hand up, turn the left hand down, and turn the body to the right at the same time. Do it several times in turn.

5. Squat exercises

Squat exercises can exercise hips, thighs and back. First of all, stand still, with your feet apart and your knees slightly bent. Then tighten the muscles of the abdomen and buttocks and squat until you reach the lowest point. Then keep your posture for 2 seconds, and then get up. Repeat the squat several times.

6. Bending motion

Stand up straight, spread your legs, put your arms on your hips naturally, keep your back straight, bend forward from your hip joint, and then keep counting from 1 to 15.

Then bend your body further so that your hands can grasp your calves, but keep your legs straight, then bend forward so that your hands touch the ground as much as possible, and then count from 1 to 10.

7. Side leg lifting exercises

Side leg lifts can exercise the hip joint. First kneel on the right knee, then hold the ground with both hands, and straighten your left leg to your side. Then lift your left leg, then put it down, repeat it for 4 times, then do the same action with your right leg, and do it several times in turn with your left and right legs.

Seven actions to prevent men from getting fat 2 three stages to prevent men from getting fat.

If you want to be a real man, you should exercise for 45 ~ 60 minutes three times a week. You will have a healthy body and stay away from fat and beer belly. ...

20 years old with long muscles

During this period, the "routine physical strength" gained through muscle strengthening exercise will not disappear after the exercise is terminated. The heart can increase blood transfusion through endurance exercise.

In a word, 20-year-old people can reserve "resources" for their future health. At this time, you must pay attention to exercise to keep your weight, otherwise it will be difficult to lose weight after 30 years old.

Exercise can be done every other day, such as Monday, Wednesday and Friday, for about 30 minutes each time. The method is to try lifting weights with a load of 60% of the ultimate muscle strength until the muscles feel tired (about 10 ~ 12 times each time).

If you don't feel tired after practicing for many times, you can increase the weight of the equipment by 10%, and you must exercise the main muscle groups (chest muscle, shoulder muscle, back muscle, biceps muscle, triceps muscle, abdominal muscle and leg muscle).

20 minutes of cardiovascular system exercise, methods include jogging, swimming, cycling and so on.

Practice flexibility at the age of 30

At this time, the joints of the body often make some noises, which is a harbinger of joint diseases. In order to keep the joints flexible, we should do more stretching exercises.

Exercise or do it every other day, 5-30 minutes of cardiovascular exercise (jogging or swimming) at a time, and the intensity should not be as great as when you were 20 years old. 20 minutes of physical exercise, compared with 20 years old, the weight of the trial lift is lighter, but it can be done more times.

5 ~ 10 minutes of stretching exercise, focusing on back and leg muscles. People who sit in the office for a long time should pay more attention to stretching.

The method is: lie on your back and try to lift your knees to your chest for 30 seconds; Lie on your back, lift your legs apart, as high as possible, and hold for 30 seconds.

People of this age can still do all kinds of physical exercises. If you take a break, you should follow the principle of "step by step" when you re-exercise. People over the age of 35 had better have an electrocardiogram before exercise.

40 years old fitness

People over 40 should not only keep a good figure, but also prevent common senile diseases, such as hypertension and cardiovascular diseases.

Exercise twice every Monday and Friday, including: 25 ~ 30 minutes of cardiovascular exercise, moderate intensity, such as jogging, swimming, cycling and so on.

People over 50 can do 10 ~ 15 minutes of equipment practice. The equipment weighs less than 30 years old. Too much weight will be harmful to your health, but it may be more often.

In order to prevent accidents, it is best not to use dumbbells, but to use fitness equipment. 5 ~ 10 minutes of stretching exercise, pay special attention to the activities of each joint and those muscles that are easy to atrophy. Add 45 minutes of physical exercise on Wednesday, such as push-ups and semi-squats. And repeat several groups, each group is about 20 times.

Recommended sports: tennis, long-distance skiing, swimming, jogging, golf, dancing and walking.

Exercise to prevent men from gaining weight

1, side leg movement

Men can prepare a yoga mat at home to avoid bumping into the ground and getting injured when doing side leg lifts.

Then the action of lifting the side leg is to put the right knee on the ground first, then support the ground with both hands, slowly straighten the left leg and lift it sideways, and then do the same action four times. Change your right leg after you finish, and you can do five groups of movements every day. Make your legs more slender and full of strength.

2, a kind of exercise, squat exercise

Squat exercise can make men have hips and show their charming male charm. Then the squat action is to stand with your legs apart, about shoulder level.

Then bend your knees slightly, squat down to the lowest point, then stand up slowly and insist on practicing more groups, which can not only shape your body, but also help you lose weight.

3. After kicking.

This kind of exercise is very simple and can exercise many muscle groups, such as hips and abdomen. First of all, everyone squats down, then knees touch the ground, then hands support the ground, head down, and then kick the right leg backwards with the action of raising the head, preferably kicking backwards and upwards, alternately and continuously doing five groups.