Post Date December, 03 2023
Male friends are always like this, and they will gain weight in middle age. Those with large bellies are the best proof. So how to prevent middle-aged obesity? Let's take a look together.
1. Back kick movement
Back kicking can exercise the muscles of the hips, thighs, and abdomen and back. First, kneel on both knees, then straighten both arms and support them on the ground. Then lower your head, allowing the left knee to move towards the tip of your nose, and then lift your head. At the same time, kick the left leg back and up. The height of the kick depends on your comfort level. Repeat for several times before changing legs.
2. Side lying leg press movement
This exercise can move the inner thighs and improve the contour of the legs. First lie down on the right side, then support the body with your right hand, placing the left leg in front of the right leg, then start lifting the right leg sideways, repeating for 15 times, then switch sides, lie down on the left side, lift the right leg, and repeat several times from left to right.
3. Cycling
Cycling exercises can exercise the legs and also flatten the abdomen. First, lie down on your back, then support your body with both hands and elbows, bend your right leg knee close to your chest, and then extend your leg to a distance of 15 centimeters from the ground. At the same time, bend your left leg back to your chest, then retract your right leg, and extend your left leg. This is like pedaling, and stick to it for a longer time.
4. Puppet Movement
This puppet movement is mainly aimed at exercising the upper arm and waist and abdomen. First, stand straight, then spread your feet out, raise your arms flat, bend your elbows so that your left hand fingers point up and your right hand fingers point down, then lean your body to the left, your right hand turns up, your left hand turns down, and at the same time, your body leans to the right. Take turns doing it several times.
5. Squatting
Squatting exercise can exercise the hips, thighs, and back. First, stand up, spread your feet out, and slightly bend your knees. Then tighten the muscles of your abdomen and hips. Squat down until you reach the lowest point, then hold the position for 2 seconds, and then get up. Repeat the squat several times.
6. Bending exercise
Stand straight, spread your legs open, place your arms naturally against your hips, straighten your waist and back, bend your body forward from your hips, and then keep counting from 1 to 15. Next, bend your body further so that your hands can grasp your calves, but be careful to keep your legs straight, then bend forward, trying to bring your hands into contact with the ground, and then count again, from 1 to 10.
7. Side Leg Lift Movement
The side leg lift exercise can exercise the hip joint. First, kneel on the right knee, then support both hands on the ground, while the left leg is extended to the side of the body. Then, lift the left leg, then lower it, and repeat it four times. Then, switch to the right leg and do the same action, taking turns with the left and right legs to do it several times.
If you want to avoid gaining weight in middle age, do it like the above method. Effective physical exercise will make you live and become younger.
(Intern Editor: Lin Yanjuan)
