1, how do men lose weight in the abdomen?
1, twisted abdomen
Lie on the ground with your legs together, with your body straight forward, your arms bent and your hands behind your head. Then bend your right leg properly with your knees, and bend your left leg upward with your knees so that your calves, thighs and thighs are perpendicular to the ground respectively. While lifting the leg, lift the right upper body to the left front, so that the right shoulder is off the ground, the right elbow is as close to the left knee as possible, and the abdomen is compressed. Do it again after changing sides.
Step 2 sit-ups
Put your knees together, lie flat on the ground, fully stretch your back on the ground, bend your elbows, put your hands on your head, and tilt your shoulder blades backwards so that your arms can lean on the ground as much as possible. While exhaling, push your abdomen and lift your upper body. When lifting, the chin is retracted, the arm swings forward slightly, so that the elbow touches the knee and the feet keep on the ground. Then lie down slowly, regain your posture and do it back and forth several times.
Step 3 lift your shoulders
Similarly, you should lie down in the preparation posture of sit-ups, with your knees together, your legs at about 90 degrees, your hands on your head, your shoulders off the ground and your chin closed when you exhale, but don't lift your upper body too much, let alone do it. Try to keep your lower back, including your lower back and hips, and keep your feet off the ground. Use the muscles of your upper abdomen to complete the lifting action.
4. Lift your knees.
Lying on the ground, knees together, left arm bent, left hand holding the back of the head, right arm straight, right shoulder pulled up from the ground by the two forces of right hand stretching forward and abdominal pressure, right hand touching the outside of left knee, arm straight, right abdomen especially compressed, which can strengthen the muscle strength of oblique muscles inside and outside abdomen.
Step 5 stretch the ground
Bend your arms, clench your fists, support the ground 90 degrees with your forearm, straighten your legs backwards, and support your feet on the ground, slightly apart from your fists. Don't sink, keep your posture parallel to the ground, but be careful not to tilt your hips. Maintaining 1 min can strengthen rectus abdominis and transverse abdominis.
Step 6 stretch sideways
Lie on the ground with your whole body on your side, then bend your right elbow, make a fist with your right hand, and straighten your forearm forward to keep your right side off the ground and your feet together. Support the body with the lateral right foot and forearm, and straighten the whole body for 65,438+0 minutes, and do it left and right three times, which can strengthen the upper and lower abdominal muscles and oblique abdominal muscles.
7. Lie on your back and twist your knees
Lie down on your knees, starting from the inner thigh, with your knees and the inner soles of your feet close to each other. Put your hands on your head and open your elbow as far as possible. Lift your shoulders with abdominal strength, keep your back and lower parts, including your back and hips, close to the ground, and swing your knees back and forth from left to right. The weight of your legs puts a load on the internal and external oblique muscles.
8. Bend your knees and lift your legs
Lying on the ground, arms straight, beside you, palms on the ground, knees together, off the ground, legs and thighs, thighs and upper body at 90 degrees. Then the pelvis is rolled up, the thighs are gathered towards the abdomen, almost parallel to the ground, the calves are swinging upwards, and the hips and lower back are also off the ground.
The most primitive way to lose weight in the abdomen is sit-ups, which are only extended on the basis of sit-ups. You can try it in life.
2. How do men keep fit?
Tip 1 Full-body exercise is preferred.
Most people go to the gym to exercise, but they want to improve their strength, muscle strength, muscle size, weight loss and physical function. But before that, no one can ignore the step of "nerve and muscle adaptation"
In particular, modern people are used to "sitting life", and most of them have lost the ability of whole body movements. The connection between nerve and muscle is either not open or not tight enough. So, just joining the gym, I suggest starting with "full body movements".
Full-body exercises include squats, Romanian hard lifts, bending and rowing. Or moving movements with a high proportion of whole body participation (such as lunge and farmer walking), which can not only practice all over the body at one time, but also string up the whole motor nerve.
How to practice the introduction knowledge of male fitness just after going to the gym
With action selection, you can train with "light load" first. Generally speaking, I will practice with my bare hands or with dumbbells, establish an action pattern suitable for me, let my muscles and nerves adapt to it for a while, and then slowly increase the load.
Some people may have parts (such as shoulders, hands and core) or athletic ability (such as agility and stability) that they want to strengthen, and they can add 2-3 movements after full-body training.
Tip2 laid the physical foundation.
How to practice the introduction knowledge of male fitness just after going to the gym
Tip 1 is mainly resistance training. In addition to participating in weight training, spot also hopes that everyone can join the "heart and lung training" to build a physical foundation. What is physical fitness? The same is climbing stairs, others may be panting, but you are very comfortable, which is the result of better physical performance.
Weight training also requires good physical fitness. Physical fitness can start with jogging and swimming. When you can continue and get used to moderate and low-intensity exercise, it shows that your cardiopulmonary function has a certain intensity. At this time, combined with intermittent training such as sprinting, rope throwing and pot throwing, the physical condition will be upgraded to another level.
As for when can I have cardiopulmonary training? Spot suggested separating cardio-pulmonary training from weight training. That is, one day of cardiopulmonary training and one day of retraining. Don't put them at the same time, so as to maintain the efficiency of the energy system and ensure good and high-grade health.
Tip 3: Eat clean.
For people who have never had training experience, the intervention of the above sports can actually bring about changes. However, we should also realize that "diet" is absolutely the key to long-term normal change.
In the era of processed food, we developed and consumed many unknown substances. To put it bluntly, you don't know what the manufacturers added when they produced these foods, and they all ate into your body.
These processed foods may make you fat, affect your mood and brain operation, and what's more frightening is that these undiscovered effects are accumulating silently, maybe one day? These are all things that we don't know and exist.
Natural food is still your best choice. Use purer cooking techniques and get enough nutrients for your personal needs. Many people eat indiscriminately and are full, but they are faced with the dilemma of ridiculously high calories and insufficient nutrition, which has become another kind of "hunger". Interestingly, some people calculate the required amount and do it, and they will say that they can't eat at all.