What are the effects and benefits of the five-element aerobics?

Don't think that only women can do aerobics, men can do it as well. The benefit of men doing aerobics is that it can exercise the body's muscles, practice body strength and reduce physical illness. Among the aerobics there is a very good set of five-element aerobics, which can exercise the kidneys and improve kidney function. So what are the effects and benefits of the five-element aerobics?

Among the white-collar class, some male employees do not pay attention to exercise and eat too frequently, so abdominal fat accumulates day by day, forming an eye-catching "beer belly". Some men may also have enlarged buttocks, thick thighs and other body shapes that are detrimental to their image.

Here is a prescription for men who have the above-mentioned bad body shapes. I recommend a set of special aerobics that is popular abroad and can be performed indoors.

As long as you take time to do it for 15 minutes a day and persist for about a month, the excess fat "lingering" in your waist, abdomen and buttocks will gradually disappear, and a body full of masculine charm will definitely appear in you. It is best to do 5 minutes of "jumping jack" warm-up before doing the following exercises.

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Bed, Chair

Steps/Methods

1

Chest + Arm Push-Up

Boys who have served in the military will be familiar with push-ups. Don't laugh at it for being old-fashioned; it's effective for exercising the chest, arms and back. There is no need to limit how many times you can do each time. Just do it until you can't do it anymore. That means you have reached your body's limit and that's enough.

Put your feet on the bed/chair and press your hands on the floor, which is a downward push-up. This will increase the difficulty of the push-up and challenge the limits of your chest and arm muscles (equivalent to increasing the weight of the dumbbells).

Do not be too hasty when doing it. Only by slowly suppressing and then recovering can you achieve the desired result. By extending your arms (longer than arm's length), you can focus on exercising your chest muscles.

How to do home fitness exercises for men

2

Chair lift

Place your hands on the chair cushion, stretch your feet forward, and slowly lower your body.

You can make the exercise more difficult by placing your feet on another chair.

How to do home fitness exercises for men

3

Bend your knees and step back

Stand upright with your feet close together, and step your left foot back until your right knee is bent at 90 degrees and your left knee almost touches the ground. Repeat with your right foot.

Make it harder: Take two full seconds to lower your legs, holding the position for two seconds when your knees almost touch the ground.

How to do home fitness exercises for men

4

Horse against the wall

Lean your back against a wall, open your legs to shoulder distance, about 2 feet away from the wall, bend your knees and let your back slide down slightly, hold for 10 seconds, then bend your knees until your back is against the wall in 5 positions, hold each position for 10 seconds.

Intermediate difficulty: Hold each position for 15 to 20 seconds.

Advanced Difficulty: Hold each position for 30 seconds.

How to do home fitness exercises for men

5

Upper abdominal muscles

Put your feet against a wall and do sit-ups.

How to do home fitness exercises for men

6

Lower abdominal muscles

Stretch your legs straight and slowly raise them without bending your knees.

How to do home fitness exercises for men

7

Oblique abdominal muscles

Using a bicycle motion, touching your left elbow to your right knee and your right elbow to your left knee, will increase the variety and difficulty of the exercise.

Lie flat on the ground with your arms stretched out to the sides. Straighten your legs, bring them together, and swing them to the left and right.

You should know that the effect of the Five Elements Fitness Exercise is very good. It not only can improve physical fitness and increase body fat, but it is also very effective in improving immunity and enhancing resistance. Through practice, you can exercise men's upper abdominal muscles, lower abdominal muscles, including the strength of the legs and buttocks can be greatly improved.