What are the effective fitness and weight loss methods for men?

Fitness is a very important issue for modern people. Fitness centers are established every day. Fitness centers can guide many people to complete exercise. Their equipment can provide people with exercise to achieve a healthy body, and for obese people, they can lose weight successfully. Effective fitness and weight loss is what everyone hopes for. This can avoid weight loss and strengthen fitness training. The weight will not rebound, so that the weight loss effect can continue. So what are the effective fitness and weight loss methods for men?

Effective fitness and weight loss methods for men include:

1. Warm up

Do 5 minutes of skipping rope exercises, preferably with varying speed and range of motion. Do this circuit 2 to 3 times a week, resting for 45 seconds after each movement.

2. Lie on your back and pedal

Lie on your back on the ground, put your hands behind your head, and lift your head and shoulders slightly off the ground. Bend your left knee close to your chest, twist your body to the left at the same time, touch your left knee with your right elbow, then return to the original position and switch to the other side. Do one movement on each side, and 20 movements in one set.

3. Prone Arm Raise

Lie face down on the ground, straighten one leg with toes against the ground, and bend the other leg naturally upward and place it on the ground. Hold a mineral water bottle in each hand, and alternately push up and pull down without moving your legs. When doing the movements, pay attention to keeping your back and neck in a straight line. Pushing up with both hands once is one movement, and 15 movements are a set.

4. Weighted Lunge Squat

Find a box or a few boards together, put one foot on it, take a big step forward with the other foot, and hold a heavy object in front of 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 down in a lunge, and then return to the starting position. 15 movements are a set, and you can switch your feet after completing a set.

5. Slide prone

Push-ups are easy to do, and you can do them even in middle school. Here is a more difficult push-up: Place a piece of paper or cloth under each palm to reduce the coefficient of friction. While supporting your body, slowly slide your hands toward each other, hold them together, and then return your body and hands to their original positions. Do 20 in a set.

6. Single Leg Arm Support

Find a chair, place your hands on the edge of the chair to support your upper body weight, bend one leg, and stretch the other leg forward. Use the strength of your arms and legs to support yourself, and slowly lower your body until your upper arms are parallel to the ground, then slowly return to the original position. Do 15 movements as a set, and switch legs after completing a set.

This article will explain to you the effective fitness and weight loss programs for men. Men are very strong, and the weight loss programs they use can be combined. The body needs to consume a lot of food every day, and excess nutrients will be converted into fat. It can occur in any part of the body, such as the abdomen, back, etc. If you don't exercise, obesity will become more serious. Since fewer men go to the gym due to work reasons, you can choose a single sport and still lose weight.