Suitable for men's fitness exercise, exercise also has certain skills, this exercise can help us exercise well, regular exercise is conducive to enhancing our cardiopulmonary function, and we should also pay attention to our breathing frequency when exercising. Let's take a look at fitness exercises and knowledge suitable for men.

Men's fitness 1 1, playing basketball

Many men like to play basketball, which can train the brain's thinking and judgment ability and the speed of the body's second reflex action after thinking; Can train the sensitivity of eye vision and ear hearing; It can train the muscle activity and muscle strength of the whole body, and also train endurance and improve body shape; It can train the coordination and agility of joints, promote the bone development of growing young friends, and make you grow taller.

2. Dumbbells

Dumbbell is a very simple small fitness equipment. Many fitness instructors recommend the use of dumbbells, because it is very suitable for male fitness exercises. If male friends want to exercise biceps brachii, they can try dumbbells. The effect is very good. Lift the dumbbell through your arm. Strengthen local muscle exercise, do at least 50 at a time. In order to effectively strengthen the shape of muscles.

Step 3 run

Running is a very simple and effective fitness exercise, suitable for all ages. Running1000-4000m every day can greatly improve the cardiopulmonary function and endurance in the body. At the same time, it can also exercise the muscles of the whole body, which is a method that can quickly train bodybuilding muscles.

Step 4 ride a bike

Cycling is also very good for the human body, so don't underestimate cycling every day, no less than jogging and swimming. In order to achieve the purpose of fitness, exercisers must master the intensity of exercise, and beginners generally pedal 60 times per minute; For exercisers with a certain foundation, the pedaling speed can reach 75 ~ 100 times per minute. It is advisable to exercise for 30 to 50 minutes at a time, not less than 4 times a week.

Step 5 walk at a brisk pace

Just like running, brisk walking is a simple and effective exercise. You can control your rhythm when you walk quickly. Athletes master their own intensity according to their health, physical strength, age and habits. Generally, the speed should be controlled at 100 ~ 130m per minute, and the walking time should be no less than 20min each time. It is best to take a walk in a place with fresh air and elegant environment half an hour before or after meals every night.

Step 6 push-ups

Push-ups are more suitable for friends who have a certain strength base. Male friends should pay attention to the amount of exercise when doing push-ups, and try to keep their bodies straight every time. Especially don't bend your legs and waist. Do at least 1 group every day, with 20-50 in each group. It is the best way to exercise arm muscles and strength.

7. Sit-ups

Sit-ups are one of the common ways to practice abdominal muscles, which does not take up space. It is also very suitable for home. It is recommended to do more than 30 sit-ups at a time.

Men's fitness exercise 2 NO 1 Push-ups to strengthen chest muscles

This action is mainly to exercise the male pectoralis major. In the living room or dining area at home, find two single stools, one on each side, supported by both hands and leaning against the table. 12 is one group and needs three groups. Remember to tuck in your abdomen and hold out your chest when doing push-ups, and try to stretch your chest to make your chest muscles full and stylish. In addition, this action also has the function of correcting hunchback.

NO2 sitting posture, abdominal tuck and leg lift.

This action is mainly to exercise the abdomen, put a stool on the open space at home, sit on it, lift your legs by the strength of your abdomen and cross your legs.

In order to reduce the excess fat in the abdomen and make the abdominal muscles firm and perfect. Lift 15 times each time, and do three groups with a short rest, but not too long.

NO _ 3 Biceps Raise Healthy Hands

This action mainly exercises the hand. As long as you sit on the bench at home, it's simple. Use two unopened mineral water bottles to make dumbbells and lift them in parallel, but remember to keep the upper arm close to the trunk when doing it, and fix and contract the biceps brachii with the strength of the biceps brachii to increase the strength of the hands. 15 group, do three groups.