Men: 5 ideal exercises to lose weight [PHOTO]

Non-communicable diseases such as diabetes, hypertension, overweight, obesity and those related to the heart and even some types of cancer can be preventable through a healthy style of life that includes food and physical activity.

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For this reason,  Head of group classes of the Sports Club Body tech recommends a circuit of five ideal exercises for men to lose weight and stay in shape.

For greater effectiveness, the recommendation is to train between 3 and 5 times a week, eat healthy and sleep between 6 and 8 hours a day.

1. Squat jump
Also known as "frog", they help burn more calories. To make them, separate the feet so that they are the width of your shoulders. Start jumping as high as you can, perform 10 repetitions and immediately follow with the iron.

2. Iron
On the floor, lie face down and support the palms of your hands and feet so that they are stretched. With the strength of your arms, it begins to rise and fall. Complete 10 repetitions and continue with crabs.



3. Crabs
To perform this exercise, sit on the floor and bring both arms back with the palms of your hands resting on the floor, turn them so that they are in a comfortable position and begin to raise and lower the trunk. Perform 3 sets of 10 repetitions each.

4. High intensity aerobic intervals
It is a very demanding training that requires a good physical condition. You can perform the routine on any cardio machine in manual mode. Work four minutes with moderate to high intensity. After two minutes at a recovery level and repeat again until completing 64 minutes. If it is very heavy, between the intervals, rest two minutes, you can do stretches or light movements to recover.

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5. Weight training
According to studies, when men lift weights for 20 minutes a day they tend to accumulate less abdominal fat. This is because, when training is fast and intense, the metabolism accelerates. The ideal is to combine cardio with weights for optimal results.