Too much food, too little exercise, increasingly accumulated at abdomen is adipose, no longer wealth and status symbols, in this male also takes the appearance, the modified figure has become obese men mind lingering nightmare. And every 10-20 minutes of simple movement, although cannot let men with sturdy and forceful immediately figure, but can effectively reduce except for sedentary excess fat and hoarding, then achieve maintenance health effects.
Regardless of age, any can make the heart beats faster movement, all can help heat loss. If we can cooperate with suitable diet, want not to have healthy, strong figure are difficult. But not for long, the people, the sports movement at the beginning of the relaxed some simple might as well the choice a brisk walk moves, such as motor or steps and can be often transform species, to let activists in the sports can keep happy mood, and thus develop into exercise habits.
For early sports speakers, two to three times a week, every 15 to 20 minutes is enough already. Therefore, a busy office worker do available nap time, activities bones and muscles, even if not completely clear dewlap, yi ke dredge bones and muscles, avoid neck or the discomfort associated stiff back even lesions.
Of course, when but because genetic cause obese women, in general, the most obese parts was mostly about waist-to-hip two place, whereas men for above the waist. So man might as well do something can exercise abdominal muscle movement, to rein in the waist adipose fast growth. Anyway, weight loss or movement is first principle with health when in magazines, without the model for model. Actually reduce weight should take into account the individual genetic factors. In addition, individual specific outside the height weight calculation standard skeleton is also cannot ignore the points. So the traditional height minus 110 to ensure standard weight already moss-grown, formula of calculating number is not absolute, now standard calculation method, are only give a range. In range, high or low, as not all calculate standard, the health.
As for dietary respect, middle-aged men should pay special attention to, avoid oil amount more food, fat eat many, hoarding. Naturally The variety of foods should be diversified, most avoid long-term intake of high quantity of heat and no nutritious food.
In order to effectively remove because sedentary and saturated fat, abdomen is a very important part of the spinal cord, and it is common supported the body, if abdominal muscle weakness, especially abdominal dewlap overmuch, will aggravate back burden, cause back problems. This phenomemon easily occur in sedentary office person, has a beer belly man always easy to feel waist sour backache, it is this reason. So, can strengthen back support, strong under the viscera function, can saying is reduced waistline of sit-ups movement of the most direct and the simple movement.
These seemingly ordinary easy movement, it is exactly abdomen hip dewlap killer, every day just spending a few minutes, the solid ground practice on a few times, lie between period of time, will surely can appear satisfactory results. Of course, the figure is good man can also use the sets of motion to continue to maintain figure or promote body health, because have tenacity strong waist, is not easy to make the person feels were weary! To always alight, radiant, wise men, or hard sport!
The first group: sit-ups (a)
Lie low to the ground, both hands on his chest, legs crossed tiny bow, such as general sit-ups, get up and then lie down, repeated several times. As for number is visible personal fitness to decide. Physical poorer or long not activists, but by other help, such as using wardrobe drawer hook live feet, or please help hold down instep, so that arose. Another both hands forward horizontally, or light buy, can help after the brain of activists, although not as effective as easily and hands across the chest of good, but very suitable for existing beer belly first activists practice.
The second group: sit-ups (2)
Will raise to do sit-ups legs crossed. Difficulty is the first group effect also is high, the first group is strong. To strengthen the group on abdominal muscle, is the ideal movement. In addition, may also use round stool, replacing legs up pose: take height moderate stool, put on its feet one, and body keep 90 degrees right Angle, it can reduce the burden of activists in the early, but the effect and are the same as those legs raise cross.
The third group: quxi SLR (a)
Lie low to the ground, both hands, legs quxi clingy floor up, the fat man (the knee can bend), down again, repeated several times, help the next abdominal muscle exercise.
The fourth group: quxi SLR (2)
Sit on the floor to the hips for the fulcrum, arms, legs bending brace ground up and down again. Obese men available method to effectively shrink abdomen.
Composed: side abdominal muscle training
Skill in ear hind, skill to the earth, the or so direction to do sit-ups respectively, to repeatedly. Doing this group of motion, back to the earth, and to the side, only slightly raise hips also not too far from the ground, otherwise can cause a back injury.
Group 6: sideways quxi SLR (a)
Use the without handle lounge chair, sideways legs nature converged in the ground, crossing the hands his chest, quxi SLR. Similarly, the buttocks must face, even if is clingy chair with side SLR also need to keep chair face as parallel, don't carry too high. The other side after repeated several times to do.
The seventh groups: sideways quxi SLR (2)
Lying on the ground, lateral bending elbows to support the head, then the single leg quxi lift, lay down, repeated several times, to do the other side.
This group of movement except can exercise side, yi ke strong outside the abdominal muscles, very suitable for general hips to keep figure man exercises.
The eighth groups: suspension SLR movement
Using the park's horizontal bar or parallel bars, hands took horizontal bar, then knee slightly bend up and then repeated. Sports never legs shaking, also not dozen straight. This movement is very good strengthen abdominal muscle movement.
Of course, local campaign battles if only temporarily, after all, have the healthy body stronger figure, still have to merge with other sports match, can really effective persistence.
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