1. Warming

Do a 5-minute skipping exercise, and it is best to change the speed and amplitude of the exercise. Do this cycle training 2~3 times a week, and rest for 45 seconds after each exercise.

Back pedal

Lie on your back, put your hands behind your head and lift your head and shoulders slightly off the ground. Bend the left knee close to the chest, twist the body to the left at the same time, touch the left knee with the right elbow, then restore and switch to the other side. One click on each side is an action, and 20 actions are a group.

Put your arms on your abdomen.

Lie prone on the ground, with one leg straight, toes touching the ground, and the other leg naturally bent upward and placed on the ground. Take a mineral water bottle in one hand, push it up and down alternately, and keep your legs still. Pay attention to keep your back and neck in a straight line when doing the action. Push your hands up once as an action, and 15 actions as a group.

4. Load-bearing lunges and squats

Find a box or a few wooden boards to pad together, put one foot on it, take a big step forward with the other foot, and hold a heavy object on your chest with both hands (you can put half a dozen mineral water in your travel bag). Bend your legs at the same time, squat in a lunge, and then restore. 15 action as a group, to complete a group of switch foot position.

Sliding push-ups

Needless to say, push-ups can be done in middle school. Here is a more difficult push-up: put a piece of paper or cloth under each palm-to reduce the coefficient of friction. While propping up your body, slowly slide your hands together, and then restore your body and hands. Well, it's not that easy this time, is it? A group of 20.

6. One-legged arm bracket

Find a chair and put your hands on the edge of the chair to support the weight of your upper body. One leg is bent and the other leg is extended forward. With the support of your arms and one leg, slowly lower your body until your upper arm is parallel to the ground, and then slowly recover. 15 moves as a group to complete a group of leg changes.

7. Lie on your back and lift your legs.

Take a push-up posture, but put both forearms forward on the ground, lock the shoulder joint and keep the spine straight. Lift your left leg and right hand at the same time, lift them straight off the ground for about 3 seconds, and then restore them. 20 movements as a group, complete one group and change the other leg and arm.

8. Load side elevator

Stand up straight, with your feet shoulder-width apart, and carry a bucket of water in both hands (the weight depends on your personal situation). Elbow slightly bent, slowly lift the bucket to shoulder height in a sideways posture, hold it for a few seconds, and then slowly lower your arms. Note: the movement and recovery must be slow, otherwise the exercise effect can only be discounted. 15 actions as a group.

If a man wants to have a good figure, he might as well try the above weight loss methods, keep exercising and lose weight unconsciously!