In training exercises, there are various kinds of exercises, and the functions and uses of each exercise are different. For example, some exercises build muscle, and some exercises burn fat. Among fat-burning exercises, some are suitable for men and some are suitable for women. So, what are the most effective ways for men to burn fat? Let’s take a look at the methods below!
1. Air pedaling
Put your hands on the side of your head, lie on your back on the bed, open your arms, and then As for pedaling in the air, exhale, lift your upper body, touch your left knee with your right elbow, maintain this position for two seconds, then restore it, and then touch your right knee with your left elbow Knees, hold for two seconds, then return, and do this repeatedly. Of course, the more you do, the better.
2. Exercise ball crunches
Lie flat on the exercise ball and place your feet squarely on the ground. Note that if you cannot stabilize your posture, you can spread your feet. Some, if you want to increase the difficulty, bring your feet together. Place your hands on the side of your head, open your arms, and slightly retract your chin toward your chest. At this time, contract your abdominal muscles and lift your upper body to a 45-degree angle. Hold for two seconds, then slowly restore it, and do it again.
3. Lunge Stretch
Stand with your feet spread hip-width apart; your knees slightly bent, and your arms at your sides. Use your left leg to perform a lunge, bend both knees at 90 degrees, and extend your arms toward the ground; suddenly retract your left leg and return to the original position. Raise your arms directly above your head; do 8 times, switch legs, and repeat. This action serves multiple purposes. It can effectively exercise the shoulders, abdominal muscles, buttocks and quadriceps at the same time. It can especially suppress the formation of fat around the waist.
4. Prisoner Squat
With your feet about shoulder-width apart, place your hands on the back of your head (like a prisoner), raise your head and chest, and move your elbows to the outside, perform a deep squat. Squat down with your butt backwards, parallel to the ground (as if you were sitting on a chair), keep your back naturally straight, and your knees must not exceed your toes. The heel of your feet and soles of your feet bear the weight of your whole body evenly, and return to the ready position.
5. Climb the stairs frequently
Jogging along the stairs is a very effective aerobic exercise. The specific method is: climb the stairs as fast as possible 6- 12, rest for 2-3 minutes after each run, and repeat this exercise. If you want to exercise your legs, you might as well try skipping one step at a time, so that the weight loss effect will be more obvious.