What are men's weight-loss aerobics? With the development of economy, losing weight is not only a hot topic for women, but also for most men. Weight-loss aerobics is to achieve the effect of weight loss by massaging the body. What are men's weight-loss aerobics?
What are the men's weight-loss aerobics? 1 slimming aerobics: narrow push-ups
Step 1: Bend your hands, put your palms on both sides of your chest, put your arms close to your upper body, and point your toes to the ground.
Step 2: straighten your arms and then bend over, such as push-ups. Repeat step 1~2 for 15. The coach reminded that the arms should be as close as possible to the body, the chin should be adducted, and the eyes should look straight at the ground to avoid hurting the cervical vertebrae.
Weight loss aerobics: static superman style
Step 1: open your feet shoulder width, and naturally put your hands on your sides as a preparatory action.
Step 2: Bend over, straighten your hands forward into a straight line, stretch your left leg backward to maintain balance, and tighten your abdomen so that your upper body, hands and legs are parallel to the ground. Repeat the action 15 and switch legs.
Weight loss aerobics: high impact jumping
Step 1: Stand, arms and legs are shoulder width apart, and hands are straight and parallel to the ground as a preparatory action.
Step2: Kneel down on your thighs and feel your hips sit back and your hands swing back.
Step 3: Jump up hard, point your hands straight to the sky, and then return to step 2 to repeat the jumping action, about 15 times.
Weight loss aerobics: lunge with one leg
Step 1: Stand with your right foot firmly on the ground, lift your left foot upward until your thighs are parallel to the ground, bend your arms, with your right hand in front and your left hand behind, showing a natural swinging state. This is a preparatory action.
Step2: the right foot is slightly bent down and the left leg is kicked backwards; When your hands become left hand in front and right hand behind, you can exercise your right foot muscles. Repeat 15 times before changing sides.
Weight loss aerobic exercise: high impact push-ups
Step 1: Eyes looking straight at the ground, shoulder blades retracted, arms clamped, toes touching the ground.
Step 2: Hold your arms in a straight line, then press down without touching the ground, such as doing push-ups.
Step 3: Press the ground with both hands to make them empty, and then repeat step 2 15 times.
What are men's weight-loss aerobics? 2 What are the male weight-loss aerobics?
Group 1: Sit-ups (1)
Lie flat on the ground, cross your hands on your chest, and bend your legs slightly, such as sit-ups. Get up and lie down and repeat several times. As for the number of times, it can be decided according to personal physique. People who have poor physical strength or haven't exercised for a long time can use other help, such as hooking their feet with the help of a wardrobe drawer, or asking someone to hold down the instep to get up.
In addition, stretching your hands forward or gently putting your head behind your back can help athletes get up easily. Although the effect is not as good as putting your hands across your chest, it is very suitable for beginners with beer bellies to practice.
Group 2: Sit-ups (2)
Cross your feet and do sit-ups. The difficulty is higher than the first group, and the effect is stronger than the first group. This group is an ideal exercise if you want to strengthen the upper abdominal muscles. In addition, you can also use a round stool instead of lifting your legs: take a round stool with a moderate height and put your feet on it, keeping a 90-degree right angle with your body. This can reduce the burden on beginners, but the effect is the same as that of people crossing their legs.
Group 3: Bend knees and lift legs (1)
Lie flat on the ground, keep your hands close to the floor, bend your legs, raise your knees (the fatter you are, the more bent your knees will be), then put them down and repeat them several times, which will help to exercise your lower abdominal muscles.
Group 4: Bend your knees and lift your legs (2)
Sit on the floor with your hips as the fulcrum, hold your arms on the ground, bend your legs and lift them, then put them down. Obese men can effectively contract the lower abdomen in this way.
Group 5: Side abdominal muscle training.
Put one hand behind your ear and one hand close to the ground. Do sit-ups in the left and right directions, and repeat several times. When doing this group of movements, the back must be close to the ground, and the hips standing sideways can only be slightly raised, not too far from the ground, otherwise it will easily lead to back injuries.
Group 6: Bend your knees sideways and lift your legs (1)
When you use an armchair, your legs naturally fall to the ground, your hands are crossed on your chest, and your knees are bent to lift your legs. Similarly, the hips must be close to the chair surface, even if the legs are lifted sideways, they should be parallel to the chair surface as far as possible and should not be lifted too high. Repeat several times and be the other side.
Group 7: Knees bent sideways and legs raised (2)
Lie on your side, bend your elbows to support your head, then lift your knees with one leg and lower them. Repeat several times and do it on the other side.
This group of exercises can not only exercise the lateral abdominal muscles, but also strengthen the hip muscles, which is very suitable for men who want to keep fit.
Group 8: Hanging Leg Lifting Exercise
Use the horizontal bar or parallel bars in the park, hold the horizontal bar with both hands, then lift your knees slightly and repeat. Don't shake your legs or straighten up when you exercise. This exercise is a good exercise to strengthen abdominal muscles.
Of course, after all, local sports can only cure the symptoms, not the root cause. If you want to be strong and have a strong body, you have to cooperate with other sports and persevere to achieve real results.
Aerobics suitable for men's waist to lose weight
Simple exercise of 10-20 minutes a day can not make men have a strong and straight figure immediately, but it can effectively reduce the excess fat accumulated due to sedentary, thus achieving the effect of maintaining health.
No matter what age, any exercise that can make the heart beat faster will contribute to the loss of heat. It is difficult to have a healthy and strong body if you can cooperate with a proper diet. But for people who don't exercise for a long time, it is advisable to choose some simple and easy actions at the beginning of exercise, such as walking fast or stepping on stairs. , and often change the types, so that athletes can maintain a happy mood in sports and gradually develop sports habits.
Aerobics suitable for men's waist to lose weight
For beginners, two or three times a week, 15 to 20 minutes each time is enough. Therefore, busy office workers can exercise their bones and muscles during lunch break, even if they can't completely remove fat, they can dredge their bones and muscles and avoid even pathological changes due to stiff neck or back discomfort.
Of course, obesity is sometimes caused by heredity. Generally speaking, the most obese parts of women are concentrated in the waist and buttocks, while men are above the waist. Therefore, men may wish to do more exercise to exercise abdominal muscles and curb the rapid growth of waist fat. In any case, health should be the first principle in weight loss or exercise, and there is no need to use models in magazines as models.
In fact, weight loss should take into account personal genetic factors. In addition to height, the individual's unique bones are also an important point that cannot be ignored when calculating the standard weight. Therefore, the traditional formula for calculating the standard weight by subtracting 1 10 from the height is out of date, and the number is not absolute. The current standard calculation method only gives a range. Within the range, as long as it is not the highest point or the lowest point, it is standard and healthy.