For men who are slightly overweight and want to prevent further weight gain, practicing the following "effective" weight loss exercises can be helpful.
1. Puppet Movement: Exercise the upper arms and waist.
Stand upright with feet apart, arms extended sideways with slightly bent elbows. Point the left hand upward and the right hand downward, while leaning the body to the left. Then, rotate the right hand upward and the left hand downward, while leaning the body to the right. Repeat this movement. Duration: 30 seconds.
2. Squatting: Strengthen the back and buttocks.
Stand with feet apart, knees slightly bent, and tighten the abdominal and gluteal muscles. Slowly squat down until reaching the lowest point and hold this position for 2 seconds, then stand back up to the starting position. Repeat 5 times. Total duration: 30 seconds.
3. Forward Bend: Exercise the calf muscles and improve leg flexibility.
1. Stand with feet apart, legs straight, and hands naturally placed on the hips. Keep the back straight and bend forward from the hip joints. Maintain this position for a count of 15.
2. Further bend the body, grab the calves with both hands. Keep the legs straight, avoid hugging the knees, and try to touch the ground. Maintain this position for a count of 10. Total duration: 30 seconds.
4. Side Leg Lift: Adjust the hip joint.
1. Starting position: Place both hands on the ground, right knee on the ground, and extend the left leg to the side of the body.
2. Lift and lower the extended left leg 4 times. Repeat with the right leg. Repeat for each leg at least 2 times. Total duration: 30 seconds.
5. Back Kick: Exercise the buttocks, thighs, abdomen, and upper back.
1. Start with both hands straight and supporting the ground, and both knees on the ground. Lower the head. Move the left knee towards the tip of the nose.
2. Then, lift the head and kick the left leg backward and upward to a comfortable and reachable height. Move the leg towards the tip of the nose, then kick it upward again. Repeat 12 times. Switch to the right leg and perform the same movements. 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, and 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 repeat. Total duration: 30 seconds.
7. Air Bicycle: Exercise the legs and flatten the abdomen.
Lie on your back, lower back on the ground, support the body with both elbows, bend the right leg and bring it towards the chest, then extend the leg and keep it about 15 centimeters off the ground, while bending the left leg and bringing it towards the chest. Avoid arching the back and continuously alternate the bending and extending of the legs, as if riding a bicycle. Total duration: 30 seconds.
8. Arching of the Waist and Back: Improve the shape of the abdomen and create a curved waistline.
1. Lie on your back, knees bent, and feet firmly on the ground. Place both hands behind the head.
2. Arch the waist and back upward, hold this position for 2 seconds, then lower it and press against the ground for 4 seconds. Repeat 5 times. Total duration: 30 seconds.
