Health consultants teach you three exercises to prevent middle-aged obesity.

Most people will gain weight when they enter middle age, and some people think it is normal phenomenon. In fact, obesity can cause many diseases, such as diabetes, high cholesterol, arteriosclerosis, hypertension, etc., while the harm of getting fat in middle age is greater. So how to prevent getting fat in middle age? Health Consultant of 120 Health Network (http://www.120.net/jiankangguwen/) suggests that from the perspective of exercise, getting fat in middle age still needs appropriate exercise to prevent it. The following three exercises are more effective.

One, push-ups. Training effect: strengthen chest muscles and arm muscles. Ready position: kneel on the ground with both knees, and support your body with hands which are as wide as shoulders. Action: 1. At the beginning of the action, bend your elbows and press your body down. Keep your elbows at 90 degrees for half a second. 2. Stretch your elbows and do not lock the joints. You can coordinate with breathing, exhale when bending, and inhale when restoring. 3. Repeat 12-15 times as a group, but you can increase or decrease the number according to your physical condition.

Two, squatting exercise. Training effect: exercise lower body muscles and burn fat effectively. Ready position: basic standing posture. Action: 1. Gradually sink your hips until your thighs are parallel to the ground. 2. Stand up and keep your back naturally straight. Repeat several times continuously. 3. Advanced way, you can hold dumbbells in both hands, lift them, and then squat down to increase weight training. Precautions: 1. Avoid bending over and leaning forward. 2. When squatting, don't go too low, about 90 degrees of leg bending.

Three, dumbbell bent-over one-arm row. Training effect: increase the strength and endurance of the latissimus dorsi muscle group. Ready position: 1. Stand with feet apart and knees slightly bent. 2. Bend your body and support one hand on a supine chair, keeping your upper body parallel to the ground. 3. Grab the dumbbell with your palm facing inward, and keep your arm vertical to the ground. Action: 1. Tighten and fix your shoulders, pull the dumbbell towards yourself. 2. Control the entire movement, don't let the weight bring your arm down when going back to the starting point of the movement, but let the muscles put the dumbbell down. 3. Do 10-12 repetitions on one side as a group, you can do 1-3 groups, rest for 60 seconds between groups. Both sides need to be carried out. Key points to note: 1. Do not move the spine and buttocks randomly, do not tilt or droop the back and shoulders. 2. Don't hold your breath whether when exerting force or before exerting force.

Getting fat in middle age will bring you a lot of troubles in life and work. In addition to exercise, other time can be used to make appropriate optimization and adjustment in diet and regular rest. For specific details, please visit the health consultant of 120 Health Network.