Men often do seven actions to prevent their bodies from getting fat. I know that if men and women don't exercise for a long time, they will get fat easily. For people, being fat is ugly and will directly affect their personal image. Let's share 7 actions that men often do to prevent their bodies from getting fat!

Men often do seven moves, 1 1, to prevent their bodies from getting fat.

After kicking, you can exercise your hips, thighs and abdominal back muscles. First kneel on the ground, then straighten your arms and support them on the ground.

Then lower your head, let your left knee move towards the tip of your nose, then raise your head and kick your left leg backwards and upwards. 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, and then stretch your legs;

Let it go 15 cm off the ground, at the same time, the left leg bends and retracts to the chest, then the right leg retracts, and the left leg abducts, moving like pedaling, and doing it for a long time.

4. Puppet Movement

This puppet action is mainly to exercise the upper arm and waist and abdomen. First stand up straight, 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.

health

Expert tip: The above are seven exercises to prevent men from getting fat. I hope it will help you. The physical condition of middle-aged men will be worse than before, so it is very important to strengthen exercise, which can not only strengthen the body, but also enhance the body.

Men often do seven actions to prevent their bodies from getting fat. 2 1. 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.

2, kneel down: strong back, hip into the thigh.

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.

3, bending control: exercise calf muscles and improve leg flexibility.

(1) Keep your feet apart, keep your legs straight, and stick your hands on your hips naturally. Keep your back straight and bend forward from your hip joint. Keep this posture and count from 1 to 15.

(2) Bend down further and grasp the calf with both hands. Keep your legs straight, don't hold your knees tight, and 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 posture, with hands on the ground, right knee on the ground, and left leg straight on the 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) Hold your arms 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 the ground, support your body with elbows, bend your right knee, do face-to-face exercises, and then stretch your legs upward. At this time, bend your left knee and practice facing your face.

Keep your back straight, just like riding a bike, and keep your legs flexed and stretched alternately. This exercise can exercise the legs, reduce the fat in the legs and flatten the swollen abdomen.

Matters needing attention in physical exercise

1, arrange exercise reasonably.

The arrangement of exercise amount is one of the important links of scientific exercise. Practice has proved that it is suitable for thin people to carry out moderate aerobic exercise, and the weight of equipment should be medium load. Work and rest hours can be practiced three times a week, from 1 to 1 half an hour each time.

Practice 8 to 10 movements at a time, and do 3 to 4 groups for each movement. The practice is to shrink quickly, pause a little, and stretch slowly. It takes about 60 seconds to do a group of actions continuously, and the interval between groups is 20 to 60 seconds. Each action interval is 1 to 2 minutes.

Under normal circumstances, each group should be able to complete 8 to 15 times continuously. If the number of times in each group is less than 8 times, the weight can be reduced appropriately; Coupled with the last two movements that must be done with all one's strength, the muscle tissue is deeply stimulated, the excess recovery is obvious, and the exercise effect is excellent.

Step 2 pay attention to safety

Bodybuilding equipment has a certain weight. It is necessary not only to prepare and organize activities before and after exercise, but also to check whether the equipment is installed firmly to prevent accidents. Pay attention to whether the weight is moderate when exercising, and don't do exercises beyond your own strength.

When using weights such as barbells, someone should protect them. In order to encourage each other, help each other and protect each other, it is best to exercise together.

Step 3 lay a solid foundation

In the initial training stage, it is best for the emaciated to enter the bodybuilding training class to learn and exercise, so as to master the movement techniques correctly and systematically and improve their physical fitness in an all-round way. Pay special attention to the exercise of muscle strength and endurance, gradually improve the adaptability of the body and lay a good foundation.

4. Be focused and targeted.

After 2-3 months of exercise, thin people will obviously enhance their physical strength and be more energetic than before. At this time, we should focus on exercising large muscle groups, such as pectoralis major, deltoid, biceps brachii, triceps brachii, latissimus dorsi, gluteus maximus and quadriceps femoris, and the amount of exercise should be adjusted at any time.

In addition, the muscles in the same position can be exercised with different movements and different instruments, and the muscles to be exercised should be contracted separately. With the increase of muscle strength and the improvement of movement coordination, the effect of exercise will become more and more obvious.

Under normal circumstances, practice your movements once a month and a half to two months. In addition, when exercising, you should concentrate on the part you are practicing, don't laugh, don't listen to music.

The stronger the soreness, fullness and fever of muscles in the exercise area, the better the exercise effect. If you persist in this way for another six months to one year, your body shape will change obviously.

5. Practice less other events.

When doing bodybuilding, it is best to take less part in other sports, especially endurance sports, such as long-distance running, playing football and basketball.

Because these exercises consume more energy, which is not conducive to muscle growth, and will become thinner and thinner. Besides, don't do other activities that consume too much energy.

Step 6 eat a reasonable diet

Only when you consume more energy than you consume can you get fat. Therefore, the diet of thin people must be reasonable and diverse, and not partial eclipse.

Usually, in addition to eating meat, eggs and poultry rich in animal protein, you should also eat more soy products, red beans, lilies, vegetables and fruits.

As long as the diet is nutritious and conducive to digestion and absorption, coupled with proper bodybuilding exercise, it will become full in a short time.

7, firm confidence and perseverance

It is not a day or two, or a month or two, that thin people make their bodies strong and plump. It is not good to try to eat a fat man at once, because the exercise method is wrong, the effect is not good and it is not good to lose confidence.

Only by strengthening the confidence of victory, preparing for hardship, and actively carrying out scientific, planned and unremitting exercise with high emotions can we achieve final success.