Hot recommendation: Weight loss exercises for slightly fat men

Men are slightly overweight and are not easy to detect, but regular practice of the following weight loss exercises can prevent the further development of obesity:

1. Puppet movements: Exercise upper arms and waist and abdomen. Stand upright, feet apart, arms horizontally raised to the side, and elbows slightly bent. Your left finger points up and your right finger points down, while leaning your body to the left. Then turn your right hand upward, turn your left hand downward, and at the same time turn your body to the right. So repeated. Time: 30 seconds.

2. Squatting with your knees: Strengthen your back and put your hips into your thighs. Spread your feet apart, bend your knees slightly, and tighten your abdominal muscles and glutes. Slowly bend your knees and squat, hold this position for 2 seconds at the lowest point, then stand up to the starting position. Repeat 5 times. Full process: 30 seconds.

3. Bend control: Exercise calf muscles and improve leg flexibility. (1) Feet apart, legs straight, hands naturally attached to the hips. Keep your back straight and bend forward from your hip joint. Hold this position and count from 1 to 15. (2) Further bend, grasping the calf with both hands. Keep your legs straight, don't worry about hugging your knees, and suddenly try to touch the ground. Hold this position and count from 1 to 10. Full process time: 30 seconds.

4. Lift your legs sideways: Adjust the hip joint. (1) Start the posture, put your hands on the ground, kneel on the ground with your right knee, and straighten your left leg to the side. (2) Lift and lower the straightened left leg 4 times. Change your right leg and do it. Repeat each leg more than 2 times. The whole process is 30 seconds.

5. Kick backwards: Exercise your hips, thighs, abdomen and upper back. (1) Put your hands on the ground with straight arms and kneel on your knees. Lower your head. Move your left knee towards the tip of your nose. (2) Then lift your head and kick your left leg back and above to reach a comfortable and accessible height. Turn your legs towards the tip of your nose, then kick back and up. Repeat 12 times. Change your right leg and do the same. Full process time: 30 seconds.

6. Side pressing: Improve the contour of the inner thigh. (1) Support your body with your right hand and forearms, and lie on your right side. Place your left foot on the ground in front of your right leg. (2) Lift your right leg 15 times. Do it on the other side. Full process time: 30 seconds.

7. Pedaling in the air: Exercise your legs to flatten your abdomen. Lie on your back, land on your lower back, support your body with your elbows, bend your right leg, and move towards your chest, then reach in your legs and keep it 15 centimeters high off the ground, while bending your left leg and moving towards your chest. Don't arch your back, alternating flexion and extension like this, like pedaling a bicycle. Full process time: 30 seconds.

8. Arch the waist up: Improve the shape of the abdomen and make the waist curved. (1) Lie on your back, bend your knees, and step firmly on the ground with your feet. Put your hands behind your head. (2) Arch your waist and back upward, hold this position for 2 seconds, then place it flat, close to the ground for 4 seconds, and repeat 5 times. Full process time: 30 seconds. (Internship Editor: Yi Meihua)