What are the fitness and weight loss exercises for men?

With the development of the fast pace of life, many men are often busy with drinking and socializing because of work. Due to this unreasonable diet, it not only brings harm to the body, but also makes many men face the problem of lower limb obesity. Since abdominal obesity not only brings inconvenience to work and life, but also causes hidden dangers to the body, how can men lose weight? What are the fitness and weight loss exercises suitable for men? Let me introduce them below.

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.

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.

Group 6: Sideways Bend Knees and Lift Legs (I)

Use a long sofa chair without handles, lie sideways with your legs hanging naturally on the ground, cross your hands in front of your chest, bend your knees and lift your legs. Similarly, your buttocks must be close to the chair surface, and even when you lift your legs sideways, you must keep them as parallel to the chair surface as possible and not lift them too high. Repeat several times and then do the other side.

Group 7: Sideways Bend Knees and Lift Legs (Part 2)

Lie on your side, bend your elbows to support your head, then bend one leg, lift it up, and put it down. Repeat several times, and then do the other side.

In addition to exercising the side abdominal muscles, this set of exercises can also strengthen the buttocks muscles, and is very suitable for men who want to maintain their figure.

Group 8: Hanging Leg Raise

Use the horizontal bar or double bars in the park, hold the horizontal bar with both hands, then lift up with your knees slightly bent, and repeat. Do not shake your legs or straighten them during exercise. This exercise is a good exercise to strengthen the abdominal muscles.

The above are some exercises that are very suitable for men to lose weight. Of course, local exercises can only be a temporary solution. If you want to strengthen your body and have a fit body, you have to cooperate with other exercises and persevere to achieve real results. In addition, you should pay special attention to your diet. You must match it reasonably, avoid overeating, and ensure adequate sleep. Only by adhering to these and then adding exercise can you lose weight healthily. I wish you success.