Men's fitness method: jogging+qigong.
You need to exercise your hands and feet before running. Cut, leg press, turn your back. The running distance can be determined according to your own conditions, or you can run with your legs lifted outdoors or on the street. The qigong mentioned here is to relax after jogging and take a deep breath. This is called aerobic breathing qigong: spread your legs at shoulder level, relax after closing your eyes, and inhale the breath into your abdomen. In 65,438+00 seconds, the breath passes from the abdomen to the chest, throat, uvula, back of the head to the waist and spine, and then the gas in the body slowly exhales. Do this cycle for 20 ~ 30 minutes.
Men's fitness method: skipping rope+doing exercises.
Don't think that skipping rope is exclusive to women, and older men can practice it. Skipping rope can promote blood circulation, supply more oxygen and nutrients to the brain, dredge meridians, strengthen the brain and warm the dirty, and improve thinking and imagination. Jump rope/kloc-After 0/5 minutes, do gymnastics. This is to calm the mood and let all parts of the body get exercise, so 15 minutes is appropriate.
Man's fitness method: riding a bike.
Your car supports your face, but it also makes you less and less willing to walk and ride a bike. Many fashionable white-collar workers have started cycling to work, because it is really a good exercise. You can put on sportswear, forget your identity, go to work by bike, and then put on a suit and start working. There is a good way to exercise at noon and at night. If your work unit has the conditions and venues for activities, it is best to have some less intense ball games such as table tennis, tennis and badminton after lunch. When the line of sight moves up and down, left and right, up and down with the ball, the ciliary muscle and extraocular muscle relax and contract constantly, which promotes the blood supply and metabolism of eyeball tissue and has the effect of improving vision. As night fell, the men in the office received calls for entertainment and business talks. After a big meal, they came home tired and just wanted to lie on the sofa and watch TV. If you can spare two nights in a week to swim in the swimming pool, it will be very helpful to your health. Because swimming is an aerobic exercise, it can effectively lose weight because of its hands and feet. But evening exercise should also be based on short time and small amount of exercise.
The method of men's fitness: yoga.
Different from the femininity of girls, boys' yoga practice has a special charm of combining rigidity with softness. Yan Xiaohu, director of aerobics in a fitness club, said that yoga is a kind of physical and mental exercise, suitable for both men and women, not exclusive to women. Actually, as early as ancient times, yoga was designed for men. Because yoga emphasizes the flexibility of the body in the primary stage, the more difficult the movement, the higher the requirement for strength. Many movements are almost impossible for women, but men can easily complete them. Yoga can not only sweat and detoxify, but also relax the whole body? Wrinkles? Men especially need the body, exercise joints and massage internal organs. Studies have pointed out that men are naturally unyielding and often ignore stress until their blood pressure rises and their hearts have problems. Yoga can soften bones and muscles, so that men who usually pay attention to muscle development can develop in a balanced and coordinated way. Generally speaking, men's flexibility is not as good as women's, so they will not make rapid progress at first, but with the deepening of practice, the flexibility of men's bodies will increase obviously, their physical strength will become better and their mentality will be more peaceful. Male office workers often have backache and boredom, so they can try to practice the butterfly, tauren, camel and locust styles in yoga. While practicing yoga, you should also pay attention to wearing loose clothes and do it two and a half hours after meals.
The method of men's fitness: healthy diet
For men, breakfast must not be ignored. Many people know the jingle of this healthy diet: eat breakfast like an emperor, eat it like a commoner at noon and eat it like a beggar at night. ? Foods low in fat and sugar and high in vitamins and minerals must be ingested within one day. Vegetables, fruits, dairy products, kelp and fruit juice are all essential. A proper amount of fruit wine or health vinegar can not only help digestion, but also make you energetic. For men, bananas, milk, tomatoes, pumpkin seeds, garlic, deep-sea fish and foods with high vitamin C content should be eaten frequently. If you work too late, the choice of extra meals is very important. Even digestible foods containing vitamins and protein, such as milk, porridge, pasta and egg drop soup, should not be overdone. Because at this time, the blood will be concentrated in the stomach to help digestion, which is easy to cause adverse reactions such as drowsiness, stomachache and unclear thinking.
Misunderstandings in the process of men's fitness
1. Exercise until you sweat.
Many people like to sweat when they exercise. It seems that only when they are sweating can they feel full of exercise, but in fact it won't have any effect, it will only make you exercise too much and lose a lot of water, leading to sports injuries such as cramps and lack of water. Therefore, once you sweat during exercise, you should replenish water in time and adjust the intensity appropriately, rest for a few minutes and drink two mouthfuls of water.
2. Choose only one sport
Many people like to do only one exercise, such as running or riding an exercise bike, thinking that as long as they persist for a long time, the effect will be obvious. In fact, comprehensive exercise needs several kinds of exercises. Strength training can help you keep muscle shape and delay muscle relaxation brought by age, so it is best to combine aerobic exercise with weight training. Try running, playing ball, sit-ups and lifting weights. ?
3. Exercise while flipping through magazines.
Some people often read magazines while pedaling bicycles, thinking that they can completely relax. You know, you can't do two things at once. Reading magazines means that you can't pay attention to the exercise you are doing at the same time. If you have to do something else to make exercise less boring, you can listen to music because it doesn't require concentration like reading.
Step 4 exercise on an empty stomach
Many people who get up in the morning or get off work will exercise on an empty stomach. Doing exercise on an empty stomach is like driving a tank without oil. Your body needs energy to keep running. Some healthy snacks, such as oatmeal or bananas, can be easily digested and provide extra energy for your next exercise. Especially when you exercise in the morning, you can't eat on an empty stomach, because at night, your stomach is empty and your calories are exhausted. Do you need to supplement your body? Fuel? .
5. Crazy sports on weekends
If you don't exercise at ordinary times, but exercise crazily for two days every weekend, then your goal will never be achieved and you will feel terrible every Monday. Eat a fat man in one bite like this? Training? It will only lead to injury and general fatigue.
Push too hard at first
Whether on the treadmill at home or on the sports equipment in the fitness center, what is a common mistake people make? Anticlimactic? At first, I did too much exercise in a short time. This kind of exercise that starts too hard can easily lead to physical injury. Experts suggest that we should work out a feasible fitness plan with qualified bodybuilders.
Basic principles of male fitness
1, the discipline of eating
Fitness must be matched with diet to have corresponding effects. Just finished exercising, right No feeding period? The most taboo to eat. Because half an hour after exercise is the best time for the body to absorb, if you eat at this time, you will eat some fatty things, and the calories you just consumed will be replenished at once.
Step 2 focus first
Concentration is so important. When many people exercise, they don't focus on the muscles they want to exercise or the actions they should do, but they use their strength in the wrong places and practice the wrong muscles. For example, if you want to practice your chest muscles, you will be distracted and practice your triceps. In the end, you will become a Popeye pie with a small chest and too big arms, which looks very funny. Only by paying attention can we make correct movements and avoid sports injuries caused by wrong posture. Fitness is really not cost-effective.
3. perseverance
Persistence is the key to fitness. As long as you are not lazy, you will surely blossom and bear fruit. If you are a frequent gym goer, spend an hour and a half to two hours at a time, three to four times a week; It would be great if you practice at home for half an hour to an hour every day.
4, the rhythm of breathing
This is the most important part of exercise. Usually you will hear two schools of thought, one is any exercise, exhaling when you are near your heart, and inhaling when you leave your heart. My personal experience is that any way of breathing is ok, as long as you feel comfortable!
5. Calm down
When many people do exercise, they have a lot of expressions because they want to suck milk as hard as possible, which affects the muscles of a face and then regenerates wrinkles. Fitness people must be calm and try to keep it while doing exercise? Deadpan? Focus on the body muscles you want to exercise, so that your face can avoid the fate of accelerating aging.
6. Don't compare.
No matter the load-bearing ability or the number of movements, you can't hold on. Many people exercise like they are possessed. Always want to do more and become immortal quickly, which is quite dangerous. If you have more than you can chew, you can't bear more weight. You have to add another half kilo, or you'll be exhausted. You have to do it more often. Sports injuries caused by hard support often have disastrous consequences. Everything depends on how much and how many times you feel comfortable.
7. Set up an imaginary enemy
This is an art, people must have a living imaginary enemy to inspire them, in order to have the motivation to make progress and a sense of accomplishment. This goal is most suitable for people around you, people who feel that they are in good shape and will not be too difficult to achieve, objects that can be seen directly every day, such as the sunny and fit little brother in the office, or the line prince in the circle of friends. Don't aim too high and regard Schwarzenegger as an imaginary enemy, then you will live in constant frustration. Wait until the imaginary enemy is defeated in the first stage, and then find the next more difficult target.
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