Male waist movement, easy to learn

Every day 10-20 minutes of exercise, although it is not possible to make men immediately have strong tall stature, but it can be effective abatement due to sedentary fixed and accumulation of excess fat, thus maintaining health effects.

On motion to a week for 2 to 3 times, and each had 15 to 20 minutes is sufficient.

Therefore, the busy office workers can use lunch break, even if active forawhile to completely clear the dewlap, dredging, bones and to avoid neck or back stiffness in the discomfort and even diseases. As for eating, middle-aged men should pay special attention to avoid oil quantity of food, fat and eat a lot, hoarding naturally. Cream should be diversified, the most long-term intake of calories and no nutritional food.

In order to effectively remove due to sedentary and accumulation of abdominal fat, is a very important part of the spine, and it supports the body together, if the abdominal muscles, particularly abdominal fat, will increase the burden on the back, causing back discomfort.

This situation can easily occur in sedentary Office of man, have a beer belly people easily feel back pain, it is for this reason. Therefore, you can enhance the lower back support, strong visceral functions sit up campaign is to reduce waist circumference of most direct and simple movement.

Group 1: sit-up (1)

Flat on the ground, hands folded on chest, legs slightly bow, as generally sit up, get up and then lie down, and repeat several times.

As regards the number of times the Visual personal physical power to decide. Physical strength is poor or not exercise, may help other help, such as with the wardrobe drawers hook feet, or please help hold down the top to get up. The other hands forward flat stretch, or reset the brain, can help activists easily arise and, although the effect is better hands folded in front of a good, but very suitable for existing beer belly of activists.

Group 2: sit-up (2)

The feet cross-elevat

ion do sit up. Difficult first set high, the effect is also strong in the first group. If you want to strengthen the abdominal muscles, this group is more ideal for sports. In addition, they can also use the circular bench, replace double-leg raising pose: the height of a modest stools, put on his feet, and keep the body on a 90-degree angle, this approach can reduce the burden of the early movement, but with legs elevated cross.

Group 3: knees lifted leg (a)

Flat on the ground with his hands close to the floor, the legs down on my knees and elevation (more fat man, knees bent and can be more), then down, repeated several times, will help the exercise under the abdominal muscles.

Group 4: knees lifted leg (2)

Sitting on the floor, to the hip support for pivot, arms, legs bent ground elevation, then down.

Obese men can use this method to effectively shrinking the stomach.

Group 5: lateral abdominal muscles training

-Hand over the ear, the hand close to the ground, respectively to the left and right direction do sit up and repeated several times.

In doing this exercise, groups must keep in the back ground, side rose hip are only slightly raised, not too far from the ground, otherwise easily lead to a back injury.

Group 6: sideways knees lifted leg

Use of the couch without handles, side legs natural falling into the ground with his hands crossed her chest, knees lifted his leg.

Similarly, the hips must keep abreast of the crust, even side lift leg needs and crust as possible parallel lift too high, do not. Repeat several times after the other.

Group 7: sideways knees lifted leg

Side-lying on the ground, bend the elbow, to support the head and one leg lift, lay down on my knees, repeat a few times, and then do the other side.

This group of sports, in addition to training side of the abdomen, sturdy hip muscles that are good for General wishes to keep in shape in practice.

Eighth group: suspension lift leg movement

Use of the Park's horizontal bar or parallel bars, hands pull bar, and then lift the knee slightly curved, and over and over again.

Campaign against shaky legs, but also do not hit directly. This movement is a good exercise to strengthen abdominal muscles.

Of course, they can only be a temporary local motion which, if you want to have a strong body, body build, also have to match with the other campaign, with perseverance can really pay off.

(Practice editing: Tran Hung Wong)