How men exercise to lose weight

　　: "Men's Fitness" magazine's 4 abdominal fat-reducing movements, no need to specialize exercise The waist and abdomen can also have the effect of eliminating "small belly" and "big belly".

　　To slim down the abdomen, you don’t have to do only waist exercises. Practice four exercises, one after another, 10 in each group, and rest for no more than 20 seconds. Do 10 sets of each of the 4 movements.

　　Action 1: Farmer’s Walk with Hands Raised

　　1. Hold a dumbbell in each hand, raise it above your head, palms facing each other.

　　2. Move forward.

　　Action 2: T-shaped push-ups

　　This move works your chest, shoulders, and triceps, but is also a great upper-body core workout.

　　1. Hold a hexagonal dumbbell in each hand, and do a push-up starting position. The distance between the dumbbells should be slightly wider than your shoulders, and your feet should be hip-width apart.

　　2. Lower your body until your chest is close to touching the ground and do push-ups.

　　Action Three: Rocket Launch

　　This move combines movements that work your upper body, lower body, and core muscles, making it suitable for any weight-loss exercise.

　　1. Hold a dumbbell in each hand, bend your elbows, and lift the dumbbells to shoulder height, palms facing each other. Stand up straight with your feet shoulder-width apart. Keep your waist muscles tight and straight throughout the movement.

　　2. Without moving your upper body, bend your legs and squat down until your thighs are at least parallel to the ground.

　　3. Strengthen your legs to return to a standing position, and at the same time raise the dumbbells with both hands until your arms are straight. Then lower the dumbbells and return to the starting position.

　　Action 4: Push-ups and rowing

　　This move works the chest, shoulders, and triceps, and is also an ideal core muscle exercise.

　　1. Hold a hexagonal dumbbell in each hand, and do a push-up starting position. The distance between the dumbbells is slightly wider than your shoulders. Lock the waist and abdomen firmly, and keep the waist from relaxing during the entire movement, so as to exercise the core muscles.

　　2. Lower your body until your chest is close to the ground, pause for a moment, then push yourself up and return to your original position.

　　3. When you return to the starting position, lift your right hand up and lift the dumbbell to the right side of your chest. Pause briefly, then lower your right hand and raise the dumbbell in your left hand. Be careful not to twist your body when lifting dumbbells.