Men jump up and exercise more efficiently. As we all know, fitness has many benefits for everyone. In daily life, many men will exercise through fitness. Let's share that it is more efficient for men to jump. Let's have a look.
Men jump up and exercise more efficiently. 1 It's hard to find a man's shadow in aerobics.
Approaching the gym or the place where you do morning exercises, you will find a phenomenon: many female bodybuilders are dancing aerobics passionately with fast-paced music, while on the other side are men fiddling with barbells, dumbbells and other equipment over and over again. Among the people doing aerobics, there are few or no men.
Some male bodybuilders who participate in fitness say that the choreography of aerobics is too much like dancing, too feminine and too masculine for men to participate in. "My wife often dances aerobics at home alone. I also danced for a while with her encouragement, but it always felt like a dance performance without any sense of strength. " "Aerobics is a woman, which have a man? Even if I want to jump, I feel uncomfortable. " Mr. Zhao, who is exercising in the provincial gymnasium, tells the truth about some men. It is these understandings that make it almost difficult to find male exercisers in the aerobics team.
There is no gender difference in aerobics.
The definition of health means that the body, mind, society and other aspects are in a perfect state, not just the absence of disease. Fitness is to make us healthier. "In daily life, many people's fitness consciousness and concept are not clear, so they blindly divide the fitness items into gender. In fact, almost all fitness programs have no gender differences. " Coach Changsheng told reporters that aerobics is a combination of body and mind and a rhythmic aerobic exercise. Through long-term (15 minutes or more) continuous exercise, not only the cardiopulmonary function is enhanced, but also large muscle groups are exercised, which has a good effect of losing weight and shaping, and is also a good exercise for body coordination. Instrument training is an anaerobic training, which is used to exercise muscles and strength. Therefore, if male friends want to exercise in all directions, they must combine aerobic training with anaerobic training. Equipment exercise plus aerobic training is a good combination.
Men jump up and exercise more efficiently. 2 How do men exercise eight-pack abdominal muscles?
1, practice abdominal muscles the next day. Although many people do hundreds of sit-ups at a time, it is still recommended to choose 2 14 exercises that are most effective for them, and only do three groups, 30 to 50 times in each group, and each group should be completely exhausted.
2. The greater the weight used by abdominal muscle training, the greater the possibility of irregular movements and the thicker the waist. The idea that gaining weight can burn more fat is wrong. So I suggest you use tension and control instead of weight bearing, and tighten and stimulate your abdominal muscles with your mind.
3. When doing leg lifting, first of all, pay attention to avoid swinging, tighten your body and control the speed of action. In order to stimulate the intercostal muscles, my knees turn left and right, which also exercises the abdominal oblique muscles. The key to correct leg lifting is to extend your hips slightly forward. If you just lift your legs, of course it's very comfortable, but it only stimulates your hips rather than your abdominal muscles.
4. When practicing abdominal muscles, keep the abdominal muscles constantly tense in the whole group, and don't let them relax at the beginning or end of the action. Always be completely exhausted, and each group should be completely exhausted. Don't count the times, and keep doing it until your abdominal muscles can no longer contract.
5, you don't have to be completely straight, don't arch your back when practicing abdominal muscles, but your chest should be slightly contained, so that you can concentrate the tension of your abdomen. The straighter the upper body stretches, the more power is exerted on the buttocks, which not only reduces the pressure on the abdominal muscles, but also increases the risk of lower back strain.
6, sitting up and lifting legs can better stimulate the lower part of abdominal muscles. Sit on the edge of the bench, stretch your legs forward and down, lean back about 10 degrees, grasp the edge of the bench and keep your body balanced. Don't bend your knees, lift your legs. Until the toes are parallel to the eyes, the control force, control force and tension are very important in the whole movement, and a slight negligence may lead to lower back injury. As the abdominal muscles become more and more tired, you can gradually bend your knees until you are completely exhausted. Many people like to lie flat on the bench to do this action, which will cause the hips and abdomen to twist the arc tension of the abdomen and concentrate more tension on the hips rather than the lower part of the abdominal muscles.
7. The starting position of the sit-up leg is lying on a flat mat or a recumbent supine inclined plate. Hold the fixed object at the back of the head with both hands, contract the abdominal muscles when the whole body is straightened, and bend the leg that remains straight upward as much as possible. Hold it for a second, and then let your legs fall back slowly. Breathing method Inhale when your legs are bent upward, and exhale when you fall backward. Pay attention to the main points. When you fall off your leg, you should still control your abdominal muscles to avoid falling too fast.
8. Breathing method Inhale when curling forward and exhale when leaning back. Pay attention to the main points. When curling forward, the waist should sink, cling to the bed or ground, and the abdominal muscles should contract as much as possible.
9. The initial posture of the supine bird on the bench, fist facing, lifting dumbbells. Arms straight up and perpendicular to the ground, feet flat on the ground. During the movement, hands fall to both sides respectively, and elbows bend slightly until they can't be lower. Hold still for one second, let the pectoralis major fully stretch, and then turn your arms up from both sides to the starting position. Breathing method: Inhale when your arms are apart, and exhale when you return. Be careful not to hold your hand too tightly. When you spread your arms apart, you should tighten your back muscles. Ideas focus on the contraction and extension of pectoralis major.
10, diet, try not to eat meat, meat contains a lot of precipitated substances, which has a good effect on muscle exercise. Don't eat spicy and irritating things: such as peppers, peppers, garlic and onions. Eat more high-protein foods: such as vegetables, beans, mushrooms and so on.
1 1. Eat more fruits and try not to eat or eat less at dinner. Fruits should eat bananas, apples and other foods. You can't eat fruits with high sugar content, such as sugar cane and oranges.
12. For those who have no money or time to go to the gym to exercise, running every day is one of the cheapest and most effective ways to exercise abdominal muscles. Make a decision according to your physical fitness every day, and you can run three to four kilometers as a warm-up exercise. Running can exercise the coordination of the body, and expanding vital capacity is an essential exercise before exercising abdominal muscles.
13. After doing sit-ups, you can also do twisting exercises after relaxing. Twist from left to right first, then from right to left. Ten moves in a group, slow down as much as possible, and finish in five seconds. This can not only relax the tension of the whole body, but also exercise the muscles of the waist and abdomen well and achieve good results.
14. After exercise, sit there and breathe for a long time, so that the air can rotate from the nasal cavity to the chest cavity and finally to the abdomen, driving the nerve cells of the whole body. In this way, you will get a calm heart and ensure your exercise effect to a great extent. If you persist for a long time, you will soon develop eight abdominal muscles.
15, we must persist, persist, persist! As long as you persist and work hard, you will definitely develop a perfect pair of abdominal muscles.