1, men's sports weight loss program
1, running
Jogging 30-45 minutes (halfway can be used to jog instead of jogging to do the appropriate rest), a lot of sweating, the heart rate accelerated.
2, slow walking
5-8 minutes, so that the heart rate back to normal
3, halfway rest
1-2 minutes, replenishment of minerals and water
4, unarmed squatting
30 times per group, the recommendation of the 3 groups, the group between the rest of 60-90 seconds;
5, jumping
15 times per group, the recommendation of the 3 groups, between groups of 60-90 seconds;
5, jumping
15 times per group, the recommended 3 groups, between groups of 60-90 seconds.
3 groups, recommended 3 groups, 60-90 seconds between groups;
6, halfway rest
Rest 2-5 minutes, replenishment of water;
7, push-ups
15 repetitions per group, 2-3 groups are recommended, 60 seconds between groups;
8, 8-minute abdominal
following the 8-minute abs video tutorials together to do an abs training.
9, pull-ups
5 pull-ups, recommended 3 groups, 90 seconds between each group (this conditioned to do, no conditions can be skipped);
10, stretch the muscles
static stretching of all the muscles trained to 30-40 seconds respectively
11, finishing exercises
static standing for 2-3 minutes, deep breathing.
2, sports weight loss program notes
1, the plan is suitable for a certain sports foundation for reference, in the family fitness use;
2, the set of plans for the body weight and body fat is high, the need to lose weight and fat loss of fitness population for the enhancement of physical fitness to use;
3, fitness is completed. According to the body, appropriate attention to mineral water and protein supplementation;
3, men how to lean abdomen
1, sit-up
Lying flat on the ground, hands crossed in front of the chest, legs slightly bowed, such as the general sit-up, up and then lie down, repeat several times. As for the number of times it can depend on personal physical ability to decide. In addition, the hands forward flat, or lightly behind the head, can help athletes easily get up, although the effect is not as good as the hands crossed in front of the chest, but it is very suitable for the beer belly of the beginning of the athletes to practice.
2, knee lift
Lying flat on the ground, hands close to the floor, legs knee lift (the more fat people, the knees can be more bent), and then put it down, repeated several times, to help the exercise of the lower abdominal muscles.
3, bending the knee to raise the legs
Sitting on the floor, to the buttocks as a fulcrum, arms on the ground, legs bent and raised, and then put down. Obese men can use this method to effectively contract the abdomen.
4, side abdominal training
A hand behind the ear, a hand close to the ground, respectively, to the right and left direction to do sit-ups, repeated several times. When doing this exercise, the back must be close to the ground, the side of the hips can only be slightly raised, not too far from the ground, otherwise it is easy to lead to back injuries.
5, side abdominal muscle training
A hand behind the ear, a hand close to the ground, respectively, to the left and right direction to do sit-ups, repeated several times. When doing this exercise, the back must be close to the ground, the side of the hips can only be slightly raised, not too far from the ground, otherwise it is easy to lead to back injuries.
6, side knee lift
Use a long sofa chair without handles, side legs naturally hanging down to the ground, hands crossed in front of the chest, knee lift. Similarly, the buttocks must be close to the chair, even if the side of the legs need to be lifted as far as possible to keep parallel with the chair, do not lift too high. Repeat several times and do the other side.
7, toe dip method
Body lying flat on the floor or bed, let the thighs bent 90 degrees at right angles, calves bent, so that the body is Z-shaped. Both hands on both sides of the body, palms facing down. Tighten your body and press your back firmly against the floor. Legs from the top downward movement, toes on the ground, leg taut, landing in the original state, the two legs alternately do the same action, each time 20-30 times for good, adhere to do for the consumption of abdominal fat has a very good effect, is conducive to the reduction of the stomach.
8, supine alternating method
This method requires both hands wrapped around the neck, legs bent, this time a leg should be out, the center of gravity on the other leg, out of the leg do not touch the ground, do not too high, and then change the other leg to do the repeated action. In doing so, we should pay attention to the elbow position and stirrups out of the leg joints to be as close as possible, the exchange of kicks is also so, each adhere to ten minutes is appropriate, rest will be done, know that the body can not support, long on the persistence, in favor of the body side of the abdominal muscle exercise, and the consumption of abdominal fat.