What are the muscle exercises for men?

As people's lives get better, their work becomes busier and busier, so they have less opportunities to exercise. As a result, we find that many men have a small belly, and the number is increasing. The small belly is made up of fat. Too much fat will pose a great threat to people's health and even cause many diseases. Let's talk about how to get rid of fat and get enviable muscles. What are the muscle exercises for men?

Group 1: Sit-ups (1)

Lie flat on the ground, cross your hands in front of your chest, bend your legs slightly, sit up like a normal sit-up, stand up and then lie down again, repeat several times. The number of times depends on your physical fitness. People with poor physical strength or who have not exercised for a long time can use other help, such as hooking your feet with the drawers of the wardrobe, or asking someone to help hold the back of your feet to get up. In addition, stretching your hands forward or lightly placing them behind your head can help you get 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 (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.

Group 3: Bend your knees and raise your legs (1)

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 (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.

What are the muscle training movements for men? After reading the introduction above, I believe everyone, especially male friends, should know how to do it. In the above expert introduction, these movements do not require special places to occupy, as long as they can be completed at home, so there is no need to worry about weather and other issues. In addition to insisting on these training, you can also eat some high-protein foods, which will be better for muscle training.