For men who are slightly overweight and want to prevent further development of obesity, practicing the following exercises can be helpful:
1. Puppet motion: Exercise the upper arms and waist and abdomen.
Stand upright with feet apart, raise both arms to the side, elbows slightly bent. Point the left hand up and the right hand down, then lean the body to the left. Then, turn the right hand up and the left hand down while leaning the body to the right. Repeat this motion. Duration: 30 seconds.
2. Squatting: Strengthen the back, buttocks, and thighs.
Stand with feet apart, knees slightly bent, tighten the abdominal and gluteal muscles. Slowly squat down, hold the lowest position for 2 seconds, then stand up to the starting position. Repeat 5 times. Total duration: 30 seconds.
3. Bending exercise: Exercise the calf muscles and improve leg flexibility.
(1) Stand with feet apart, legs straight, hands naturally placed on the hips. Keep the back straight and bend forward from the hip joint. Hold this position from 1 to 15.
(2) Further bend the body, hold the calves with both hands. Keep the legs straight, do not hug the knees tightly or try to touch the ground. Hold this position from 1 to 10. Total duration: 30 seconds.
4. Side leg lift: Adjust the hip joints.
(1) Starting position, hands on the ground, right knee on the ground, left leg extended to the side of the body.
(2) Lift and lower the extended left leg 4 times. Switch to the right leg and do the same. Repeat for each leg at least 2 times. Total duration: 30 seconds.
5. Back kick: Exercise the buttocks, thighs, abdomen, and upper back.
(1) Hands straight, palms on the ground, knees on the ground. Lower the head. Move the left knee towards the nose.
(2) Then lift the head, kick the left leg backward and upward to a comfortable and reasonable height. Then move the leg towards the nose, and then kick it backward and upward again. Repeat 12 times. Switch to the right leg and do the same. Total duration: 30 seconds.
6. Side lying leg press: Improve the inner contour of the thighs.
(1) Support the body with the right hand and forearm, lie on the right side. Place the left foot on the ground in front of the right leg.
(2) Lift the right leg 15 times. Switch sides and do the same. Total duration: 30 seconds.
7. Air cycling: Exercise the legs and flatten the abdomen.
Lie on your back, lower back on the ground, support the body with elbows, bend the right leg, bring it towards the chest, then extend the leg, keeping it 15 centimeters above the ground, while bending the left leg and bringing it towards the chest. Do not arch the back, continue alternating the bending and extending motion, like pedaling a bicycle. Total duration: 30 seconds.
8. Arching the waist and back: Improve the shape of the abdomen and create a curved waist.
(1) Lie on your back, knees bent, feet firmly on the ground. Place both hands behind the head.
(2) Arch the waist and back upwards, hold this position for 2 seconds, then flatten it and press against the ground for 4 seconds. Repeat 5 times. Total duration: 30 seconds.
