The most effective way for men to lose weight and create a healthy and stylish figure

For men, there is no better way to lose weight and increase muscle than exercise, but in fact, many boys do not know which exercises are most suitable for weight loss, and often cannot achieve the effect of exercise to lose weight.

So what effective methods are there for men to exercise to lose weight? Let's take a look together.

1. Squat with weight

Squats can help men strengthen the muscles of the lower body, make the legs stronger, and also provide good exercise for the abdomen.

The effect of weight-bearing squat is even more powerful. It may be difficult to practice at first, but the fitness results it achieves are also worth the hard work of men.

First, hold the barbell with both hands and carry it to the oblique muscles at the back of your neck.

Keep your feet apart, wider than your hips, chest your chin down, and look straight ahead.

Then tighten your abdomen and lift your hips while maintaining even breathing.

Exhale and start to squat slowly, stopping when your thighs and calves are at right angles.

Then slowly retract your knees, making sure you tighten your thigh muscles, stretch them back, and keep your back straight. Repeat the exercise when you are fully upright.

2. Push ups

Regular push-ups can help men strengthen the muscles of their arms, chest, shoulders and abdomen, and the effect of weight loss is needless to say.

However, the most important thing about this exercise is the correct posture. Many people waste their energy and fail to achieve good fitness results because the posture of doing push-ups is not standard.

The correct way to do this is to press your hands on the ground, straighten your feet back, and support your body.

Bend your arms and slowly lower your body, noting that your elbows should expand outward rather than pointing rearward.

The shoulders and elbows should be parallel, while the abdomen, legs and entire torso should be straight.

Keep practicing and I believe that you will soon achieve amazing slimming results.

3. Lift your legs with elbow support

Stand on the mat with your elbows as wide as your shoulders, and kneel on the mat with your knees as wide as your hips.

Breathing coordination: When inhaling, straighten one leg backward. When exhale, when lifting your straight legs straight upward, keep your hips straight and do not twist.

15-20 Make the next group and make the third group. Exercise area: buttocks, back of thighs.

4. Half bridge

Lie face up on the exercise mat

Breathing coordination: Inhale, bend your legs on your back, so that the angle between the large and small legs is 90 degrees, place your arms on the sides of your body, and your feet, knees, and hips on both sides are in a straight line.

Exhale, lift your straight legs straight upward, and gradually leave the cushion from bottom to top. Then inhale, and gradually lean back against the cushion from top to bottom, and exhale until your body is flat.

15-20 Make the next group and make the third group. Exercise area: hip, front thigh, waist abdominal muscles.

5. Abdominal muscle exercise

Having muscles in the abdomen is a very good sign of a man's figure. The most commonly used sit-ups can strengthen the abdominal muscles.

Lie on your back, bend your knees, cross your arms in front of your chest or fasten them behind your neck as support, and slowly lift your head and shoulders so that your shoulders are 4 inches off the ground.

Hold this position for 3 times, then relax and repeat the action as many times as you feel comfortable. Gradually increase the number of times according to your individual practice situation.

6. Hip and groin flexibility exercise

The first exercise. Sit on the floor with your feet together, your legs bent, your knees apart, and put your elbows between your knees to reach your ankles.

Then hold your ankles and make the soles of your feet meet, bend your body slightly forward, and use your elbows to press your knees to slowly press your knees towards the floor.

When you feel a stretch in your groin, stop and hold this position for a few seconds. Relax and repeat this action 2 to 3 more times.

When doing this move, make sure it is very gentle.

The second exercise. Sit cross-legged, lean forward slightly, and stretch your arms forward as far as possible.

When you feel a stretch in your groin, gently bend over one or two more times. Relax for a while and repeat the above action 2 or 3 times.

7. Exercise both shoulders

This set of movements is not just to increase the strength of the shoulders, but also to increase flexibility.

For best results, straighten your arms forward, grab your left wrist with your right hand, and then stretch your arms above your head and force backwards slightly until you feel a slight tension in your armpits.

8. Aerobic exercise

The exercises described above are great strength training that can reduce fat and build upper and lower body muscles, but aerobic exercise must be indispensable in weight loss exercises.

It can help us burn fat most quickly and effectively and achieve the effect of losing weight.

Running, brisk walking, swimming, cycling, playing ball, etc. are all very good sports.

During exercise, men can improve their cardiopulmonary function, enhance lung capacity, and the body's metabolism of new lovers will be smoother.

Aerobic exercise can also help us better carry out the above strength training after producing certain effects, so its benefits are self-evident.

It can be seen that there are many ways to lose weight through exercise, all of which can achieve the effect of men's exercise to lose weight. However, we should remind everyone that when exercising to lose weight, we must pay attention to the right amount to avoid causing unnecessary harm to your body.

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