Fitness exercises for men's waist to lose weight

The untold work and countless entertainments for the 8 to 5 morning commuters who bury themselves in the working piles all seem to have gone on their way and they have become a luxury. As a result, excessive diet, too little exercise, and the accumulation of fat in the abdomen are no longer a symbol of wealth and status. In this era where men also attach importance to the modification of the face, the fat figure has become a lingering ambition for men. nightmare.

 

The simple exercise of 10-20 minutes a day, although not allow men to immediately have a strong and upright figure, but it can effectively remove the excess fat due to sedentary and hoarding, and then achieve the effect of maintaining health.

 

Regardless of age, any exercise that speeds the heart rate can contribute to the loss of calories. If you can fit in with a proper diet, you don’t want to have a healthy, hard body. However, for people who have not exercised for a long time, they may choose simple and easy movements at the beginning of the exercise, such as swift walking or stepping, and they can often change their types so that they can maintain a pleasant mood while exercising. This gradually develops exercise habits.

 

For beginners, 2-3 times a week, 15-20 minutes each time is enough. Therefore, busy office workers can make use of lunch breaks, exercise their muscles, even if they can not completely remove the fat, but also dredge the bones to avoid the neck or back stiffness caused by discomfort or even disease.

 

Of course, obesity is caused by heredity. Generally speaking, the most obese women are mostly concentrated in the waist and hip, while men are more than waist. Therefore, men may wish to do more exercise to exercise abdominal muscles to curb the rapid growth of fat around the waist. In any case, weight loss or exercise should be based on the principle of health, without the need to use the magazine's model as a model. In fact, weight loss should take into account personal genetic factors. In addition to height, individual-specific skeletons are also important points that cannot be ignored when calculating standard weight. Therefore, the formula for calculating the traditional body height by 110 to obtain the standard weight is already outdated. The figures are not absolute, and now the standard calculation method only gives a range. Within the scope, if it is not the highest point or the lowest point, it is considered standard and healthy.

 

As far as diet is concerned, middle-aged men should pay special attention to avoid foods with a lot of oil and eat much more fat. The types of food should be diversified, and it is best to avoid long-term intake of high-calorie and non-nutritious foods.

 

In order to effectively remove fat accumulated during sedentary use, the abdomen is a very important part. It supports the human body together with the spine. If the abdominal muscle is weak, especially if there is too much abdominal fat, it will increase the burden on the back and cause back discomfort. This kind of situation can easily happen to people who are sedentary in the office. People with beer belly often feel back pain. This is the reason. Therefore, it is possible to enhance the support of the lower back and strengthen the sit-up exercise of the visceral function, which is the most direct and simple exercise for reducing the waist circumference.

 

These seemingly ordinary and easy movements are, in fact, the killers of the belly and hips. They spend only a few minutes a day and practice solidly for a few times. After a certain period of time, they will certainly produce satisfactory results. Of course, good-looking men can use these groups of sports to continue to keep fit or promote good health, because with a tough and powerful waist, not easy to feel tired and drowsy! If you want to always feel good, radiant, smart men, Still work hard!

 

Group I: Sit-ups (1)

 

Lying on the ground, hands folded across the chest, legs slightly bowed, such as the usual sit-ups, got up and lie down, repeated several times. As for the number of times, it can be determined based on personal fitness. People with poor physical strength or long-term movements may use other help, such as hooking up their feet with a closet drawer, or asking people to hold down their insteps in order to get up. Another hand stretched forward, or lightly placed, can help athletes easily get up, although the effect is not as good as the hands crossed in front of the chest, but it is suitable for beginners who have had beer belly practice.

 

The second group: sit-ups (2)

 

Raise your feet to sit up. The difficulty is higher than the first group, and the effect is also stronger than the first group. If you want to strengthen the upper abdominal muscles, this group is the ideal exercise. In addition, a stool can also be used to replace the raised posture of the legs: Take one stool with a moderate height and rest on both feet and maintain a right angle with the body. This practice can reduce the burden on the beginners, but The effect is the same as the crossover of legs.

 

The third group: knees and legs (1)

 

Lying on the floor, hands cling to the floor, legs knees raised (heavier people, the knee can be more bend), and then put down, repeated several times, will help the lower abdominal exercise.

 

The fourth group: knees and legs (2)

 

Sit on the floor with your hips as your fulcrum, arms on the floor, your legs bent and raised, and let go. Obese men can use this method to effectively shrink the lower abdomen.

 

Group 5: Side abdominal training

 

Place one hand behind your ear, one hand close to the ground, do sit-ups in the right and left directions, and repeat several times. When doing this group of exercises, the back must be close to the ground, and the hips that stand up sideways can only be lifted slightly, not too far away from the ground, otherwise it may cause back injury.

 

The sixth group: knees and legs (1)

 

Using a couch without a handle, the legs are naturally draped over the ground, arms crossed and knees lifted. Similarly, the buttocks must be close to the seat surface, even if the side of the leg should also be kept parallel to the chair as far as possible, do not lift too much. Repeat it several times to do the other side.

 

Seventh group: knees and knees (2)

 

Lying on the ground, bend the elbows to support the head, then lift the knees up and down, repeat several times, and do the other side.

 

This group of exercises in addition to exercise abdominal muscles, but also strong hip muscles, it is suitable for general men who want to keep fit.

 

The eighth group: suspension leg lift exercise

 

Use the horizontal bar or parallel bars in the park, pull the horizontal bar with both hands, and then gently lift the knee and repeat it. Do not shake your legs and do not straighten during exercise. This exercise is a good reinforcement of abdominal muscle movement.

 

Of course, local sports can only be temporary. If you want to be strong and fit, have a fit, you must cooperate with other sports and persevere in order to achieve real results.

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