Men who are slightly overweight, but not easily noticeable, can prevent further development of obesity by regularly practicing the following "effective" exercises.
1. Puppet movements: Exercise the upper arms and waist and abdomen.
Stand upright, feet apart, arms out to the sides at shoulder height, elbows slightly bent. The left hand faces up, the right hand faces down, and the body leans to the left. Then, the right hand rotates upward, the left hand rotates downward, and the body leans to the right. Repeat this motion. Duration: 30 seconds.
2. Squats: Strengthen the back and buttocks muscles.
Stand with feet apart, slightly bend both knees, tighten the abdominal and gluteal muscles. Slowly squat down until the lowest point and hold this position for 2 seconds, then stand up to the starting position. Repeat 5 times. Total duration: 30 seconds.
3. Body flexion: 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, grab the calves with both hands. Keep the legs straight, do not hug the knees tightly, and try to touch the ground. Hold this position from 1 to 10. Total duration: 30 seconds.
4. Side leg lifts: 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 repeat. Repeat more than 2 times for each leg. Total duration: 30 seconds.
5. Back leg kicks: Exercise the buttocks, thighs, abdomen, and upper back.
1. Place both hands straight on the ground, kneel on both knees. Lower your head. Move the left knee towards the tip of the nose.
2. Then lift your head, kick the left leg backwards and upwards to a comfortable and achievable height. Then move the leg towards the tip of the nose and kick it upwards again. Repeat 12 times. Switch to the right leg and perform the same motion. 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 repeat. 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 both elbows, bend the right leg, move it towards the chest, then extend the leg, keeping it 15 centimeters off the ground, and at the same time bend the left leg, bringing it towards the chest. Do not arch your back, and keep alternating the movements as if pedaling a bicycle. Total duration: 30 seconds.
8. Arching the waist and back: Improve the appearance of the abdomen and create a curved waistline.
1. Lie on your back, bend your knees, and keep both feet firmly on the ground. Place both hands behind your head.
2. Arch the waist and back upwards, hold this position for 2 seconds, then flatten it and press it against the ground for 4 seconds, repeat 5 times. Total duration: 30 seconds.
