Losing weight is not just a woman's business. It is also very troublesome for men to gain weight. These groups of weight-loss exercises are specially recommended by fitness coaches and designed for different parts of the body. It is said that they are very effective.

1, air pedaling: exercise the legs and flatten the abdomen.

Exercise: Lie on your back, put your back on the ground, support your body with your elbows, bend your knees with your right leg, and move to your chest. Then stretch your legs to keep off the ground 15 cm, and bend your knees with your left leg, and move to your chest. Don't hunch your back, it's like pedaling a bike. Whole journey time: 30 seconds.

2, puppet action: exercise the upper arm and waist and abdomen.

Exercise: 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.

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. Straighten your legs, don't hold your knees tight, and suddenly try to touch the ground. Keep this posture and count from 1 to 10. Whole journey time: 30 seconds.

4. Kicking 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.

5, waist and back arch: improve the shape of the abdomen and make the waist curve.

(1) Lie on your back with your knees bent and your feet firmly on the ground. Hands behind your head.

(2) Arch your back upwards, keep this posture for 2 seconds, then lie flat and cling to the ground for 4 seconds, and repeat for 5 times. Whole journey time: 30 seconds.