What are the fitness and weight loss exercises for men?

Fitness and weight loss are no longer exclusive to women. Now more and more men are also joining the ranks of fitness and weight loss. Usually, due to irregular work and diet, more and more men will have beer bellies or fatty livers. Some men will exercise their bodies through fitness and weight loss exercises. So what are the fitness and weight loss exercises for men? Next, let's take a detailed look at some practical methods of fitness and weight loss exercises and some common problems in sports and fitness.

Group 1: Sit-ups (I)

Lie flat on the ground, cross your hands in front of your chest, bend your legs slightly, and do a sit-up like normal, stand up and then lie down, repeat several times. The number of times can be determined according to your physical fitness.

People with poor physical strength or who have not exercised for a long time can use other help, such as hooking their feet with the drawers of a wardrobe, or asking someone to hold the back of their feet to help them stand up. In addition, stretching your hands forward or lightly placing them behind your head can help you stand up easily. Although the effect is not as good as crossing your hands in front of your chest, it is very suitable for beginners who already have a beer belly.

Group 2: Sit-ups (Part 2)

Cross your legs and do sit-ups. This is more difficult than the first set, and the effect is stronger than the first set. If you want to strengthen your upper abdominal muscles, this set is a more ideal exercise. In addition, you can also use a round stool to replace the posture of raising your legs: take a round stool of moderate height, place your feet on it, and keep a 90-degree right angle with your body. This method can reduce the burden on beginners, but the effect is the same as raising your legs and crossing them.

For beginners, 2 to 3 times a week, 15 to 20 minutes each time is enough. Therefore, busy office workers can use their lunch break to stretch their muscles and bones. Even if they cannot completely remove excess fat, they can still dredge their muscles and bones and avoid the discomfort or even disease caused by stiff neck or back.

Of course, obesity is caused by genetics. Generally speaking, the fattest parts of women are concentrated in the waist and hips, while men are above the waist. Therefore, men may do more exercises that can train abdominal muscles to curb the rapid growth of fat around the waist. In any case, weight loss or exercise should be based on health as the primary principle, and there is no need to follow the models in magazines as examples.

In fact, weight loss should take into account personal genetic factors. In addition to height, the individual's unique skeleton is also a key point that cannot be ignored when calculating standard weight. Therefore, the traditional calculation formula of height minus 110 to obtain standard weight has long been outdated. The numbers are not absolute. The current standard calculation method only gives a range. Within the range, as long as it is not the highest or lowest point, it is considered standard and healthy.

Group 3: Bend your knees and raise your legs (I)

Lie flat on the ground with your hands pressed against the floor, bend your knees and raise them up (the fatter the person, the more bent the knees can be), then put them down, and repeat several times. This will help exercise the lower abdominal muscles.

Group 4: Bend your knees and raise your legs (Part 2)

Sit on the floor, use your hips as a fulcrum, support the ground with your arms, bend your legs, raise them, and then put them down. Obese men can use this method to effectively shrink their lower abdomen.

Group 5: Side abdominal muscle training

Place one hand behind your ear and one hand close to the ground, do sit-ups to the left and right, and repeat several times. When doing this set of exercises, your back must be close to the ground, and your hips can only be slightly raised when you stand sideways, not too far from the ground, otherwise it is easy to cause back injuries.

Through the above detailed introduction of some practical methods of men's fitness and weight loss exercises and some common problems of sports fitness and weight loss. For men who usually lose weight through fitness, they can use the above methods to do fitness and weight loss at home every day. In order to achieve the effect of losing weight and increasing physical fitness. In addition, the diet should also be arranged reasonably to achieve the fitness effect quickly.