Ten fitness moves for men to get rid of beer belly

　　Losing weight is no longer female "Patented" male Also joined the ranks of weight loss. Nowadays, many married men have body problems such as beer belly and small belly, and excessive obesity can also cause physical diseases. What should we do in the face of these problems? Men who want to lose weight can try the following fitness exercises, which can effectively help you get rid of your beer belly and build a perfect body shape. Take action now.

　　flexion

　　Put something with a certain weight such as a phone book into the handbag. Then, hold the handle of the bag and repeatedly lift it from the waist up to the shoulder position in the form of bent arms, alternating with the left and right arms, and do it back and forth 30 times each.

　　This exercise can effectively stimulate the biceps and make them strong and developed. flexion kinesiology exercise Say goodbye to the thin and thin upper body of your upper body, and get strong arms and a plump chest.

　　Push-ups exercise A

　　Place your hands flat on two chairs about a fist apart from your shoulders, keep your body as straight as possible, and then do push-ups. This exercise exercises the triceps muscles of the upper arms

　　Push-ups exercise B

　　The preparatory posture before exercise is the same as A, except that in order to increase the intensity of the exercise, put your feet on the table. Straighten your legs. Do push-ups slowly to stimulate the muscles on the outside of your arms and gradually become stronger.

　　Curved back and palm pressure

　　The posture is similar to an ordinary palm press, except that the knees are on the ground. Support the ground with your arms slightly outside your shoulders, and then perform a palm-pressing motion with your arms bent and straightened. Pay attention to maintaining a slight bend in the waist, hold each movement for 10 seconds, and then do it again, but remember to do it according to your own ability. 3lian.com/zl/Please keep it for reprinting

　　prone stretch

　　Lie down with your face to the ground and your body as straight as possible, stretch your arms forward, raise your head slightly, stretch your arms forward as much as possible and your feet as far back as possible. Maintain each stretch for 10 to 15 seconds, and then slowly relax.

　　Stand with your legs apart, put your arms between your legs, relax on the floor, lift your buttocks, and do 10 times each up and down.

　　jaw tightening exercise

　　Sit upright on a chair without handles, lower your arms, relax your shoulders and move your head back as much as possible. Open your mouth as much as possible, then slowly close it, opening and closing your mouth in the same way. 10 times, at least 3 times a day.

　　Only by doing exercises and dieting can the results be achieved.

　　Sideways bending exercise

　　Hold a suitcase of appropriate weight and place the palm of your other hand against the back of your head. Then, the handbag naturally droops as if being pulled toward the ground, and the body bends sideways along with it. The recovery action is: slowly lift the handbag up and slowly straighten the body. Alternate left and right sides.

　　back bend movement

　　Place your feet shoulder-width apart and hold the chair with one hand to keep your upper body fixed. Then, push your knees forward while your waist slowly drops and leans back. Maintain this position until you feel more tired. This exercise can strengthen the front muscles of the thighs and consume fat in the buttocks.

　　This set of special aerobics for men is popular abroad and practiced in the office. As long as you take the time to do it for 15 minutes a day and persist for about a month, the excess fat "staying" in your waist, abdomen and buttocks will gradually disappear, and a body full of masculine charm will definitely be reflected on your body.

　　Cat pose stretch

　　As the name suggests, this set of movements is shaped like a cat stretching; first, stretch your arms forward and touch your palms to the ground, then pull your body above the knees to sit back until your butt touches your feet. Kneel with your feet, knees on the ground, and buttocks on your feet. Try to stretch your arms, shoulders and back as much as possible. Maintain the stretching movement for 10 to 15 seconds, then slowly relax, and repeat the entire movement.

　　Increase muscle exercise A

　　Lie on your back with your arms extended outward at right angles to your chest. Bend your right knee up and to the right, and try to slowly touch the right side of the bed as much as possible to return your body to the original position. Do the same with the left leg and repeat 5 times.

　　Increase muscle exercise B

　　Lie on your back, stretch your legs straight forward, put your arms on your head, bend your knees upward, and hold your knees with both hands when you are close to your abdomen. Then straighten your legs and lower them, and do this 10 times.

　　Butt lift exercise A

　　Stand upright, place your arms on both sides of your body, slowly raise them up so that the two palms meet at the top of the head, then face the palms outward, let the arms straighten to both sides, lower them back to the original position, and repeat 10 times.

　　Butt lift exercise B

　　Stand upright, stretch your arms upward so that your palms are 30 cm apart above your head, then rotate your palms back and clench your fists. Let the arm slowly lower, then return to the original position, and repeat 10 times.