Men's sports solid exercises

Exercise to firm the waist, back and abdomen

① Stand upright, straighten your hands upward, bend your upper body forward, do not touch the ground, and bend your knees slightly to relax. Return to the original upright position and repeat 10 times.

② Sit straight, on a chair without handles, hold the chair with both hands, lift your right leg, stretch straight forward, raise your legs 45 centimeters forward and back, and repeat this 10 times for each leg. Lean back on the back of the chair and raise your left and right legs forward at the same time for 10 times. Stretch your legs forward and move up and down alternately, 10 times each.

③ Stand with your legs apart, place your arms between your legs, relax and place them on the floor, lift your hips, and do it up and down 10 times.

Exercise that strengthens muscles

① Lie on your back, with your arms straightened outward at right angles to your chest. Bend your right knee up to the right, and try to slowly touch the right bed as much as possible to bring your body back into place. Do the same for your left leg, repeated 5 times.

② Lie on your back, straighten your legs forward, put your arms on your head, bend your knees upward, and hold your knees tightly with both hands when you approach your abdomen. Then straighten your legs and put them down and do it 10 times in a row.

movement that strengthens the arms

① Stand upright, put your arms on both sides of your body, and slowly lift them up so that the palms of your hands meet on the top of your head. Then the palms of your hands outward, straighten the arms and put them down to the sides and return to the original position. Repeat it 10 times.

② Stand upright, stretch your arms upward so that your palms are 30 centimeters apart from your heads, then rotate your palms backwards and clench your fists. Lower the arm slowly, return to its original position, and repeat 10 times.

Make the chin tighten

Sit straight, in a chair without handles, let your arms lower, your shoulders relax and backward, move your head backwards as much as possible, open your mouth as much as possible, and then slowly close it, opening and closing it as usual. 10 times, at least 3 times a day.

Cooperate with the exercises and go on a diet to achieve results.

Maintain correct and solid posture and exercise

① Stand upright, straighten your arms forward, clench your hands, and then slowly lift your head up. Tilt your head back, then spin gently left and right. Turn forward again, slowly lower the arm, still clench the hand, put it back into place, and do the same 10 times.

② Stand upright, stretch your arms forward horizontally, slowly lift your right leg forward, then back, and place it in place. Change your left leg and do it 5 times for each leg.

③ Stand upright with your arms perpendicular to your side, slowly lift your right knee up to your chest, bend your torso and bring your head forward, hold your legs to your chest with both hands, and then return to your original position. Change your left knee and do it 5 times.

④ Stand upright, hold opposite arms with both hands, bend your body slowly forward, left, and right, and return to the original position for 5 times. (Internship Editor: He Lili)