8 weight loss exercises for married men

　　1. Puppet action: exercise Upper arms and waist and abdomen.

　　How to do it: Stand upright, feet apart, arms raised to the side, elbows slightly bent. The left fingers point up, the right fingers point down, and the body leans to the left. Then turn your right hand upward and your left hand downward, while leaning your body to the right. Repeatedly.

　　2. Bending control: Exercise calf muscles and improve leg flexibility.

　　(1) Spread your feet apart, straighten your legs, and place your hands naturally on your hips. With your back straight, bend forward from your hip joints. Maintain this position and count from 1 to 15.

　　(2) Bend further and grab your calves with both hands. Keep your legs straight, don't hug your knees tightly, and don't try to touch the ground. Maintain this position and count from 1 to 10.

　　3. Ordinary sit-ups

　　Lie flat on the ground, cross your hands on your chest, and slightly arch your legs. Do sit-ups like a normal sit-up. Stand up and then lie down. Repeat several times. As for the number of times, it depends on personal physical ability. Those with poor physical strength or those who have not exercised for a long time can use other help, such as hooking their feet in a wardrobe drawer, or asking someone to help hold the instep of their feet to help them get up.

　　In addition, stretching the hands forward or placing the head lightly can help athletes get up easily. Although the effect is not as good as crossing the hands on the chest, it is very suitable for beginners who already have a beer belly.

　　4. Leg raising method

　　Lie on your back on a hard bed, with your legs raised and straightened, and your hands placed under your hips. Then raise your legs to make a right angle with your chest and abdomen, and then slowly lower your legs. Repeat this exercise 50 times. Those with good physical strength can also do push-ups instead.

　　This method can enhance the tension and toughness of the rectus abdominis, strengthen the rectus abdominis, tighten the flabby rectus abdominis, and gradually reduce the bulging abdomen. At the same time, it can also strengthen the muscles of the lower back, which is helpful for preventing lumbar disc herniation and ischial bone. nerve Pain has a good effect.

　　5. Fitness ball crunches

　　Lie flat on your back on an exercise ball, with your feet flat on the ground, your hands by your head, and your arms open. Slightly draw your chin toward your chest, exhale, contract your abdominal muscles and lift your upper body to about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. In order to maintain balance, the feet can be further apart. If it makes it more difficult, you can do it with your feet together.

　　6. Air boarding

　　Lie on your back on the floor with your lower back pressed against the ground. Place your hands beside your head, arms open. Lift your legs and slowly climb onto the bicycle. Exhale, raise your upper body, touch your left knee with your right elbow, hold the position for 2 seconds, and then return. Then touch your right knee with your left elbow, hold the same for 2 seconds, and then slowly return to the starting position.

　　7. Suspension leg raising exercise

　　Use the horizontal bar or parallel bar in the park, hold the horizontal bar with both hands, then slightly bend your knees and lift it up, and repeat. Do not swing your legs or straighten them during exercise. This exercise is a great abdominal muscle strengthening exercise.

　　8. Bend your knees and raise your legs sideways

　　Use a handleless sofa chair, stand sideways and let your legs hang naturally on the ground, cross your hands on your chest, bend your knees and lift your legs. Similarly, the buttocks must be close to the chair surface. Even if you lift your legs from the side, you must keep them as parallel to the chair surface as possible and do not raise them too high. Repeat a few times and then do the other side.

　　Lie on your side, bend your elbows to support your head, then lift one leg with your knees bent, lower it, repeat several times, and then do the other side. This group of exercises can not only exercise the side abdominal muscles, but also strengthen the buttock muscles. It is very suitable for men who want to maintain their figure.

　　As long as men who gain weight after marriage continue to exercise, I believe they will have unexpected results. Of course, men with good figures can also use these groups of exercises to continue to maintain their figure or improve their health. healthy。