Post Date December, 03 2023
For men to gain weight, first start with their stomachs. Due to various reasons, the belly will gradually emerge. If you want to avoid gaining weight, it is best to first train your muscles, and you must have some strength exercises. Let's take a look at the secret of getting fat after marriage to eliminate belly fat.
1. Lifting the legs and rolling the abdomen
Lie on your back on the floor with your lower back firmly against the ground. Place your hands on the side of your head and open your arms. Lift both legs at a 90 degree angle to the upper body, cross both legs, and bend the knees slightly. Exhale, contract your abdominal muscles, lift your upper body, keep your lower back on the ground, hold for 2 seconds, and then slowly return to the starting position. Be careful to keep your chin slightly retracted toward the chest.
2. Reverse convoluted abdomen
Lie on your back on the floor, with your lower back tightly against the ground, hands on both sides of the body, legs raised at 90 degrees to the upper body, legs crossed, and knees slightly bent. Tighten your abdominal muscles, then exhale and lift your hips slightly, keeping your lower back slightly off the ground for 2 seconds, then slowly return to the starting position.
3. Do more abdominal aerobics
Sit cross legged, holding a heavy object in your hand behind your head. Lift the weight onto your head, exhale and contract your abdomen, relax your upper arms, place your hands behind your head, and inhale to relax your abdominal muscles. Repeat 8-12 times. Lean your ankles together and lie flat on the mat with your feet fixed. With your hands straight above your head, sit up vigorously, touch your toes, and then slowly fall back on your upper body. Repeat for 10 times. Hold your hands on the door frame to suspend your body in the air, then tighten your abdomen vigorously, straighten your legs and lift them up to 90 degrees Celsius between your legs and torso, and then slowly lower and recover. Repeat for 5 to 10 times. Stand naturally, lightly pressing your abdomen with your left hand and placing your right hand behind your head. Slowly inhale and contract the abdomen, while pressing the abdomen inward with your left hand, hold your breath for a moment, and then exhale to gradually relax the abdominal muscles and arch forward. Repeat for 10 times.
(Intern Editor: Lin Yanjuan)
