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In training sports, there are a variety of sports, and the role and use of each exercise is different, such as some exercises to increase muscle mass, and some exercises to burn fat. In the fat burning exercise, some exercises are suitable for men, and some exercises are suitable for women. So, what are the most effective methods for men to burn fat? Let's take a look at the methods!
1. Air pedaling
Put your hands on your side of your head, lie on your back on the bed, open your arms, and then perform a pedaling motion in the air, exhale, lift your upper body, and touch your left knee with your right elbow. Hold this position for two seconds, then restore, then touch your right knee with your left elbow, hold for two seconds, then restore, do this repeatedly, of course, the more you do, the better.
2. Fitness ball for abdominal crunch
Lie flat on the exercise ball and square your feet on the ground. Note that if you can’t stabilize your posture, you can separate your feet a bit. If you want to increase the difficulty, you can put your feet together. Place your hands on the side of your head, open your arms, and let your lower jaw tuck in slightly toward your chest. At this time, contract your abdominal muscles and lift your upper body up to 45 degrees. Hold it for two seconds, then slowly restore it and do it again.
3. Lunge stretch
Stand with feet open and hip-width apart; knees slightly bent, arms at your sides. Bring out a lunge with your left leg, bend both knees 90 degrees, and stretch your arms toward the ground; suddenly retract your left leg and return to the original posture. Raise your arms directly above your head; do 8 times, change your legs, and repeat. This action can do multiple tasks at once, and can effectively exercise the shoulders, abdominal muscles, hips and quadriceps at the same time. It can especially suppress the generation of fat on the waist.
4. Prisoner Squat
Both feet are about shoulder-width apart, the back of the head is placed with both hands (like the prisoner), the head is raised, the elbows are on the outside, and the squat is performed. Sit back with the buttocks and squat parallel to the ground (as if sitting in a chair), Keep your back naturally straight, your knees must not exceed your toes, and the back of your feet and soles of your feet should evenly bear the weight of your whole body and return to the ready position.
5. Climb stairs frequently
Jogging along the stairs is a very effective aerobic exercise. The specific method is: climb up 6-12 steps at the fastest speed, and rest for 2-3 minutes after each run. This exercise is repeated continuously. . If you want to exercise your legs, you might as well try to skip one step at a time, so that the weight loss effect will be more obvious.