How can men lose weight and become strong?

How can men lose weight, exercise and become a strong man? If we want to lose weight, exercise and train our abdominal muscles, we should first understand the function of the abdominal muscles. The abdominal muscles include the rectus abdominis, external obliques, internal obliques, and transverse abdominis. When they contract, they allow flexion and rotation of the trunk and prevent anterior tilt of the pelvis.

The abdominal muscles also play a very important role in the mobility and stability of the lumbar spine, and can also control the movement of the pelvis and spine. Weak abdominal muscles may lead to anterior pelvic tilt and increased lumbar curvature, increasing the chances of low back pain.

Loose clothes can still hide the embarrassment of bloated men now, but when summer comes in a few months, the image of "fat men" with big bellies will be particularly eye-catching. Strong abdominal muscles are a man’s “business card”. How can you “replace” the fat in your abdomen with strong muscles? Strong abdominal muscles are a man’s “business card”, just like a slim figure is a girl’s “business card”. Having well-developed abdominal muscles can increase a man's self-confidence. Haven’t you seen that handsome and cool movie stars, such as Andy Lau and Aaron Kwok, often show off their strong abdominal muscles intentionally or unintentionally?

Because of this, obese men are afraid of "exposing themselves", and wearing swimming trunks on the beach is a nightmare for them - they will have a big belly and no visible abdominal muscles, which will attract sarcastic looks from girls. Take action now, and I hope you can get back your “muscular man” feeling in a few months.

Exercise properly, get twice the result with half the effort

A scientific and reasonable abdominal muscle training should include the following parts:

① Warm-up activities last about 10 minutes. The length of warm-up activities is mainly marked by body heat and close to exercise heart rate, which is conducive to oxygen supply;

② Aerobic exercise, especially for people with a big belly who want to reduce abdominal fat, can do walking, running or other exercises;

③ Abdominal muscle strength training, use as many methods as possible, such as the isometric contraction method, isotonic contraction method and isokinetic contraction method mentioned above, and practice each method for 10 to 20 minutes each time;

④Muscle strength exercises for other parts of the body can be performed alternately with abdominal muscle strength exercises. Exercises related to the upper body, trunk, hips, and lower body are all beneficial for developing abdominal muscle strength;

⑤ 5 to 10 minutes of finishing activities and exercise load

When exercising your abdominal muscles, you should choose appropriate exercise methods based on your age, gender and physical condition. From easy to difficult, from bare hands to carrying weights. Start with static exercises or freehand exercises, then choose weight-bearing exercises or equipment exercises. For example, if you can do 10 sit-ups with all your strength (1 set), do 70% to 80% of your strength during exercise, or 7 to 8 times, and do 3 to 5 sets, resting for a few minutes between each set. Those who are weak can first do some forward bends, side bends, turns, stretches and wheel-pedaling exercises according to the rhythm of radio gymnastics. Once the waist and abdomen are stronger, they can do more difficult exercises or increase the number of times. Abdominal muscle exercises can be done 2 to 3 times a week. Before exercising, you should do warm-up exercises for the waist and corresponding joints. Avoid long-term or overloaded exercises to avoid injuries such as lumbar sprain, lumbar muscle strain, and intervertebral disc herniation.

To build abdominal muscles, lose fat first

Reduce fat and eliminate fat bondage

Some people believe that men's enlarged abdomen is due to underdeveloped abdominal muscles. In fact, in many cases, these men with big bellies do not necessarily have underdeveloped abdominal muscles, but rather have fat accumulation in the abdomen. The obesity makes the abdominal muscles "hidden".

Whether there is fat accumulation in the abdomen can be assessed by the waist-to-hip ratio (waist circumference: the subject stands naturally with shoulders relaxed, and the measurement position is the midpoint of the line connecting the anterior superior iliac crest and the lower edge of the 12th rib: Hip circumference: The measurement posture is the same as the waist circumference, and the measurement is made horizontally around the most protruding part of the gluteus maximus. The measurer measures the waist and hip circumference of the subject from the front and side respectively. When measuring, use a soft tape measure close to the skin, but do not pull it tight). A waist-to-hip ratio of greater than or equal to 0.90 for men and greater than or equal to 0.85 for women indicates excessive abdominal fat accumulation. These people need to lose belly fat first. To lose fat, you should focus on medium to low intensity, long-term aerobic exercise (brisk walking, jogging, swimming, etc.). You cannot rely solely on abdominal muscle training to reduce abdominal fat.

Strength training, development of abdominal muscle strength

There are several ways to develop abdominal muscle strength:

Isometric contraction The muscle contracts but the length of the muscle remains constant.

For example, sit on a chair, straighten your legs and lift them up to a certain angle with your torso (such as 120 degrees), hold for a few seconds, then rest for about a minute and then do it again, and do it several times in a row.

Isometric muscle contraction shortens the muscle length while maintaining the same tension.

For example: for freehand exercises, do forward bends, side bends, rotations and stretches with your legs together or apart, and try to touch your feet or the ground with your hands; for sit-ups, straighten your hips or hold your head with both hands, extend or bend your knees, and when your torso rises, touch your feet or knees with your hands or elbows on the same or opposite side. Lie on your back and raise your legs, lie on your back and pedal the wheel, etc., all belong to isotonic contraction method.

In isokinetic contraction, the muscle contracts and its length shortens, but the speed of contraction remains unchanged.

For example, when you are doing sit-ups, someone else can press on your feet with both hands to provide a certain resistance to your lower limbs so that the contraction speed of your lower limbs remains unchanged.