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)
Lift your fork 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.
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 Therefore, the traditional formula for calculating the standard weight by subtracting 1 10 from the height is out of date, and the number is not absolute.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.
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.