7 exercises that men must do to prevent weight gain

　　male This is always the case with friends. They will gain weight in middle age. Those with a big belly are the best proof. So how to prevent weight gain in middle age? Let’s take a look.

　　1. Back kicking exercise

　　Back kick is okay exercise For buttocks, thighs and abdominal and back muscles, first kneel on the ground, then straighten both arms and support them on the ground, then lower your head and let your left knee move toward the tip of your nose, then raise your head and kick your left leg back and up at the same time. The height of the kick is determined according to your own comfort. Repeat it a few times and then switch legs.

　　2. Side lying leg press exercise

　　This exercise moves the inner thighs and improves leg contours. First lie down on the right side, then support the body with the right hand, put the left leg in front of the right leg, then start to lift the right leg sideways, repeat 15 times, then change sides, lie on the left side, lift the right leg, repeat left and right a few more times.

　　3. Cycling

　　Cycling can exercise your legs and flatten your stomach at the same time. First lie down on your back, then support your body with your elbows, bend your right knee close to your chest, and then extend your leg so that it is 15 cm away from the ground. At the same time, bend your left leg and retract it to your chest, then retract your right leg and extend your left leg. This is like pedaling, and keep doing it for a longer time.

　　4. Puppet Movement

　　This puppet exercise mainly targets the upper arms and waist and abdomen. First stand up straight, then spread your feet, raise your hands and arms flat, bend your elbows so that the fingers of your left hand point up and the fingers of your right hand point down, then lean your body to the left, turn your right hand up, turn your left hand down, and at the same time lean your body to the right. Repeat several times in turns.

　　5. Squat exercise

　　Squat exercise can exercise the buttocks, thighs and back. First stand up, spread your feet, and bend your legs and knees slightly. Then tighten the muscles of your abdomen and buttocks, squat down until you reach the lowest point, then maintain the position for 2 seconds, and then get up. Repeat the squat several times.

　　6. Bending exercise

　　Stand upright, spread your legs, keep your arms naturally attached to your hips, straighten your back, bend your body forward from the hip joint position, and then keep counting and start counting from 1 to 15. Then bend your body further so that your hands can grasp your calves, but be sure to keep your legs straight. Then bend forward again, try to make your hands contact the ground, and then count from 1 to 10.

　　7. Side leg raising exercise

　　The side leg raising exercise can move the hip joint. First, kneel on the right knee, then put both hands on the ground, and straighten the left leg to the side of the body. Then lift the left leg, and then put it down. Repeat 4 times. Then switch to the right leg to do the same action, and do the left and right legs a few more times in turn.

　　If you don’t want to gain weight in middle age, just do the above method. Only by exercising effectively can you live younger and younger.