Every man wants a perfect figure and a healthy body, so many men will go to the gym to exercise. In fact, many men are beginning to care about their body curves now. For example, many men will intentionally exercise their hip curves in the process of fitness to make their curves more perfect. So how do men shape their hips? How do men keep fit?

1. How do men shape their hips?

First, straighten your arms to support the wall, keep your right leg independent, shift your center of gravity to the palm of your right foot, and then bend forward. While exhaling, straighten your left leg to the right and raise it as high as possible. Do it alternately 15 times without bending your legs. Do it once in the morning and evening, and keep doing it every day, so that exercise can shrink the abdomen and form a beautiful curve from the waist to the buttocks. Achieve the purpose of bodybuilding.

Second, stand with your hands akimbo, then bend your knees and keep squatting. Keep a prepared posture, then tuck in your abdomen, and then tuck in your hips. This is a complete movement. Keep your knees bent, and then do the above actions continuously.

Third, after stepping on the rope, step forward and backward with both feet, and then squat down so that the thighs and calves of the front and rear feet are 90 degrees.

Four, feet slightly bent flat on the ground, hands flat on both sides. Pull your body up with waist strength for about 5 seconds, lay your body flat on the ground and repeat the action 15 times.

5. Lie on your back on the bed with your legs straight and your arms apart: lift your right leg at right angles to the bed, slowly lift it to the left, and try to touch the fingers of your left hand, with your right leg straight and your left hand level; Reduction; Switch to the left leg and raise it to the right finger. Repeat.

6. Let your elbows and knees lie on the floor and contract the muscles of your abdomen, buttocks and legs. Raise your left leg to hip height and bend your knees at right angles for a few seconds. Take off the left leg and repeat the right leg.

7. Climbing stairs is simple and economical. However, because almost every office building has an elevator, everyone is used to taking the elevator. Why would they want to climb the stairs? In fact, climbing stairs has many advantages and can consume heat. In addition, if you step on the stairs twice at a time, you can drive the muscles of your thighs and buttocks and tighten your buttocks.

Eight, find a chair, hold the back of the chair, one foot stands straight, and the other foot stretches backwards in the air. After about 2 seconds, put it down again. The action can be repeated from 10 to 15 times, and then do it again by changing feet.

9. Stand with your feet apart, shoulder-width apart, and raise your arms horizontally. Cross your arms down to your abdomen, bend your knees and squat your legs slightly. Then return to the ready position.

There are a lot of men working in the sky with loose hips. Such men need to exercise more and shape the perfect hip shape.

2. How do men keep fit?

1, strengthening muscles-supplementing protein.

You need more protein to have strong muscles. 2 grams of protein per kilogram. Amino acids are the basic unit of protein. Supplementing proper amount of protein plays an important role in building muscles. Pay attention to protein sources, such as eggs, fish, muscle, yogurt, red meat, etc.

If it is difficult to eat protein raw food, generally speaking, you are busy with work, you can consider adding milkshakes and amino acid drinks containing protein.

2. Keep your body flexible-do stretching every day.

When people are in their thirties, their flexibility declines, not only because you sit in the office for a long time, but also because you don't do much exercise.

In order to alleviate this situation, we must warm up before each exercise. When you are in your twenties, you can easily finish warm-up exercises and then go straight to high-density fitness. When you are in your thirties, your body will bear more burden after completing the same action. Similarly, you should keep your nerves highly focused and ensure that every movement is completed perfectly.

3. Fight against heart aging-do exercise three times a week.

The heart is also a muscle. When you are in your thirties, you may lose not only muscle strength, but also myocardial strength. In the next five years, your aerobic breathing ability will be reduced. Your body's ability to absorb oxygen from the blood is weakened, and your cholesterol and blood pressure are increased.

In order to fight against heart aging and maintain your aerobic breathing ability, you can exercise three times every other week. It is recommended to sprint for 30 seconds and then walk for 30 seconds. Repeat four to ten times. This can also reduce fat and help muscle plasticity.

4. Increase androgen-do at least three groups of strength training every week.

Testicular boarding is a symbol of men, such as desire, ambition, low muscle and fat content. In the thirties, testosterone levels will drop rapidly, which will hinder muscle production. Testosterone value is related to muscle, bone mineral density, insulin resistance and depression.

Fortunately, this can be remedied. Strength training can stimulate the production of testosterone. Try to do at least three groups of strength training every week for about 30 to 60 minutes each time. Be sure to have big moves, such as depth, hard pull and push-ups.