How to do bodybuilding exercises for men to lose weight?

Nowadays, people live comfortably and work hard, so it is inevitable that they lack exercise. Many people start to gain weight. Even handsome men will inevitably become bloated if they lack exercise. So if you want to become a handsome man, you need to exercise more. The road to weight loss for male friends can be said to be "long and arduous", mainly because male friends do not pay much attention to their weight, and they cannot persist for a long time, which leads to weight loss failure. So, how to do male weight loss bodybuilding gymnastics?

In fact, men can lose weight by just moving their hands and feet, shaking their legs, and persisting in doing so. Now I recommend these simple and practical weight loss exercises to all men, which will turn you into a handsome man in no time.

Simple and easy belly-loss exercises

Belly fat is the most important part of weight loss, and it is the most difficult to tame. If you only fish for three days and then dry the net for two days, it will be difficult to see the effect. Fitness coaches recommend spending one hour every day at home to focus on abdominal exercises, persevere, and carry out the belly reduction plan to the end.

The following actions need to be controlled for 3 to 5 seconds, then exhale and slowly relax. Do two sets, 10 each

1. Mat crunch

Lie flat on the mat, bend your knees, open your hands and place them behind your head to open your shoulder joints. Lift your body while inhaling, and do not let your waist, hips, and feet leave the ground.

Reminder: Mat crunches are not what everyone calls "sit-ups". The difference between the two movements is that mat crunches do not require the entire body to be lifted off the mat, only the part above the thoracic spine needs to leave the mat, which causes less wear on the lumbar spine. Be careful not to retract the lower jaw, and try to keep the chin and chest a fist distance to avoid increasing the pressure on the cervical spine.

2. Lateral curls

Lie flat on your back with your calves slightly bent. Place your hands behind your head and open your shoulder joints. When you inhale, lift your body toward the left front side while lifting your left thigh upward. Exhale and relax to return to the original position. Then repeat on the right side.

Reminder: As with the above movement, when lifting your body, you only need to lift your thoracic spine off the ground, and there is no need for your elbows to touch your knees.

3. Elbow support

Lie prone, bend your forearms forward, keep your arms shoulder-width apart, straighten your legs and cross them, use your elbows and the front of your feet as support points, lift your body off the ground, and keep your whole body in a straight line.

Reminder: The feeling is very similar to that of push-ups. The buttocks cannot be relaxed, and the muscles of the whole body are very tense. It is best not to lower your head.

Do the following 3 movements slowly. Each of the following movements needs to be controlled for 3 to 5 seconds, then exhale and slowly relax. Do two sets, 10 each.

You need to pay attention to your diet, eat light food, avoid greasy fried food, eat food with high protein content and low fat content, eat beef, and drink milk. Drink at least 6 large glasses of water every day. Boiled water can help you reduce hunger, flush out excess fat in the body, and keep metabolism smooth. At the same time, you can also jog and brisk walk, which can reduce excess meat.