1, how to prevent men from getting fat?
1, back kick practice
After kicking, you can exercise the muscles of hips, thighs and abdomen. First kneel on your knees, 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 back and forth. The height of kicking depends on your comfort. After several repetitions, change 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, then stretch your legs to the ground 15 cm, and bend your left leg backward to your chest, then retract your right leg and stretch your left leg, which is like pedaling for a long time.
4. Puppet Movement
This puppet action is mainly to exercise the upper arm and waist and abdomen. Stand up straight first, then spread your feet apart, raise your arms horizontally, bend your elbows so that your left finger is up and your right finger is down, then lean to the left, your right hand is up, your left hand is down, and your body is 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.
If you are not fat in middle age, do as above. Effective exercise will make you live younger and younger.
2. How can men lose weight the fastest?
1, scurrying about
Wearing a weight-bearing vest in a sprint can help you burn 10% more calories. The weight-bearing vest can carry about 36 kilograms at most. These weights are massive and can be put directly in the vest pocket. The effect of weight-bearing vest is better than that of tying sandbags on legs or lifting dumbbells in hands, which is beneficial to bodybuilders to control their body posture. For safety reasons, the weight of the load should not exceed 20% of the body weight. If you don't like this way of carrying weight, you can also try to hold two long poles in your hand. Although their weight is only 0. 5 kg, but it can help you burn 20 ~ 25% more calories without any side effects.
Step 2 swim
Swimming is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving cardiopulmonary function. But many people can't swim well, so they can use it instead in the swimming pool, which has a very good effect on improving heart rate. However, friends who can swim should also pay attention that swimming to lose weight is not a swimming competition. Don't pursue speed, just meet the heart rate requirements, and be sure to pay attention to adequate oxygen intake.
Step 3 run outdoors
Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the weight loss effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.
4. Feet
When you exercise on a scooter, pushing one leg intermittently can enhance the intensity of exercise. At the beginning, you can push your legs together for 4 minutes with moderate intensity, and then push your left leg with high intensity. After 30 seconds, change the right leg to the main power leg and pedal for another 30 seconds. Then, put your legs together at a medium speed for 4 minutes as adjustment and recovery. In this way, push with one leg 1 min every 4 minutes and exercise for 30 minutes.