1. Exercise prevents men from getting fat
1, side leg lifting exercise can exercise hip joint. First kneel on your right knee, then hold your hands on the ground and straighten your left leg to your side. Then lift your left leg, put it down again, repeat 4 times, and then do the same action with your right leg. Do it several times in turn with your left and right legs.
2, puppet action This puppet action is mainly aimed at 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.
3. Side leg press Exercise This exercise can exercise the inner thigh and improve the contour of the leg. Lie down to the right first, then support your body with your right hand and 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 to the left, lift your right leg, and repeat several times left and right.
4. Squat exercise can exercise hips, thighs and back. First stand up, open your feet, bend your knees slightly, and then tighten the muscles of your abdomen and buttocks.
Squat down until you reach the lowest point, then keep your posture for 2 seconds and get up again. Repeat the squat several times.
5. Stand up straight, spread your legs, stick your arms to your hips naturally, keep your back straight, bend forward from your hip joint, and then count 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.
6. After kicking, kicking can exercise the muscles of hips, thighs and abdomen. 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.
7, air pedaling exercise pedaling exercise can exercise the leg parts, but also flat abdomen. Lie on your back first, and then support your body with your elbows.
Bend the knee of the right leg close to the chest, and then straighten the leg so that it is off the ground 15cm. At the same time, bend your left leg backward to your chest, then take back your right leg and stretch it out, so as to exercise like pedaling, and keep doing it for a long time.
2. What do you eat to lose weight?
1 Apple
Apple is the most important variety of slimming fruit. Rich in pectin and low in calories, it can accelerate detoxification and reduce heat absorption. In addition, apples are also rich in potassium, which can prevent leg edema. If you can choose apples with hardness, you can increase satiety and release greasy.
2. Grapefruit
Acidic substances in grapefruit can increase digestive juice, promote people's digestive function and make nutrition easier to absorb. In addition, grapefruit is also a fruit in weight loss. Rich in vitamin C, a grapefruit contains 100 mg, which can not only relieve fatigue, but also beautify the skin. The key is that its sugar content is quite small.
Step 3: tomatoes
When it comes to tomatoes, many people may point out that "tomatoes are not vegetables". Actually, it's also fruit. Tomato contains lycopene, dietary fiber and pectin, which can reduce calorie intake, promote gastrointestinal peristalsis and achieve good digestive function.
4.pineapple
There is a saying that eating pineapple after meals won't hurt the stomach, which is actually correct, because pineapple contains quite powerful proteolytic enzymes, which can help protein digestion of meat, but if eaten before meals, it will easily cause stomach wall damage! Although you can lose weight, you should choose the time to eat carefully.
5.bananas
People who can't defecate can consider bananas, which are rich in dietary fiber, vitamin A and potassium. And it is especially good for the whole intestine, strengthening tendons and diuresis. It is a good fruit for slimming and beautifying, but it is low in calories and easy to digest.
3. A good way for men to lose weight
(1) small step
A good way to increase the fat burning rate is to raise your legs slightly when walking. After stepping 100 times, resume 1 minute, and then continue stepping 100 times. Try to be 5 seconds faster than last time, and repeat 12 times. On the way to work or school, you might as well find a small step to make the same journey consume more calories.
(2) Swing your arms
Swinging your arms while walking helps you walk faster and burn more calories.
(3) Use a ski stick
Using a ski cane can make the muscles of the upper body also participate in the ranks of burning calories, which can account for 20%. Put the crutch 45 degrees behind you, and then use the reaction of the ground to push you forward.
(4) Wipe the road surface
Most people walk with their legs facing outward, their heels touching the ground first, and then their whole feet. Now you have to land from heel to toe, but the pace is more flexible. When your toes touch the ground, you leave the ground quickly, just like a loaded bullet.
Experts tell us that you can get your calves, hamstrings and muscles involved in exercise-the more muscle parts you use, the more calories you burn.
(5) Avoid steep slopes
Don't think that the steeper the hillside, the more fat you can burn. "In fact, walking at a constant speed on a gentle hillside is much more useful than slowing down on a steep hillside," said the expert.
(6) Stand up straight
When your body stands up straight, your back and hips can work more effectively. So you can burn more calories if you walk fast. Keep your spine straight, then keep your ears and shoulders in line with your ass.
(7) Increase short-term high-intensity exercise.
Simple actions such as push-ups and short-distance running will allow more muscle parts to participate in calorie-burning exercises. When you walk, stop for one minute every five minutes. In the long run, it will also help your metabolism.