Men's fitness tips, we still have some things to pay attention to when warming up, and we should also pay attention to replenishing water when exercising. Different people should arrange exercise time according to their living habits, and exercise can prevent the three highs. Here are some tips for men's fitness.
Men's fitness tips 1 1, no excuses.
Don't use lack of time as an excuse to avoid exercise. Men should try to set aside 10 minutes for exercise most of the week.
Step 2 choose a variety of sports
Keeping a variety of regular exercises will bring challenges and make fitness always attractive to you.
3. Strength training is necessary.
Exercising muscles is very important for reducing fat, strengthening body and strengthening muscles. The more muscles you have, the more calories you burn.
Step 4 use weight
Don't worry if you can't afford a gym membership card. They can use their own weight for exercise, such as strength training such as push-ups and squats.
5. Don't forget to stretch.
Stretching is very important for cooling down after exercise and warming up before exercise.
6. Aerobic exercise is very important
Even beginners can walk or jog for a short time, and after a period of exercise, they can have a longer and more intense routine aerobic exercise training.
7. Try endurance training
This type of training exhausts muscles and forces them to become stronger by increasing the number of repetitions and using more weight.
8. Recovery time is very important.
Strength training is hard, and interspersed rest days can help prevent injuries.
9. Set small goals
Men can focus more on small and measurable fitness goals, such as losing a few pounds or increasing the number of times.
10, keep your passion for fitness.
The boring fitness plan will soon be abandoned. Men can make fitness interesting by learning a new sport, a new plan or a new fitness course.
Men's fitness tips 2 1, think about the appearance of "devil figure"
Only one in a million people can have a "devil figure", which basically belongs to the "devil". There is no need to torture and abuse their bodies for this, and it is tailored. Teaching students in accordance with their aptitude is the right way. Only by drawing an ideal figure that suits you in your mind can you be targeted and get close to your goal quickly.
First set a goal-tighten your hips or lose 5 kilograms, and then imagine your body shape after successfully achieving the goal. This picture should keep shaking in your mind during the exercise. Don't set too perfect a goal for yourself, you are you, so that you can be confident and avoid frustration. If you want to lose weight before pregnancy, or to put on the clothes you liked two years ago again, you might as well stick the photos of "Looking Back to the Year" on the mirror, computer or refrigerator, so that the photos can be everywhere, always watching you and inspiring you to move towards new goals.
2, losing weight can not reduce the "heart"
The researchers found that in order to avoid some diseases, the comprehensive level of health is more important than the proportion of body fat content. A balanced exercise program should include cardiovascular system and weight, such as increasing bone density, lowering cholesterol and insulin levels, and improving blood pressure, which all indicate your health and physical strength.
In order to meet the basic health requirements, you should walk 2-3 miles at the speed of 15-20 minutes/mile, 3-4 times a week. A better way is to do aerobic exercise 4-5 times a week (45 minutes each time) and strength training 2-3 times. If you just start exercising, you should do what you can, even if you only exercise for 10 minutes every day, three times a week, and then gradually increase the intensity and frequency.
This plan is made with determination.
Detailed planning can ensure that strength training and cardiovascular system are fully exercised, and ensure the effect of exercise. It's a bit like going to the supermarket to buy things. It is more efficient to write a shopping list in advance than to wander around the shelves. It is best to write it out in detail to make your exercise more regular.
The exercise plan should be detailed and accurate. For example, don't just write "exercise on Monday", it's too general and rough. Instead, write "yoga training class, run for 45 minutes at a speed of 4 miles per hour on the treadmill and run for 30 minutes on the upper limbs".
4. Eat food 2 hours before exercise
Carbohydrate is the main source of fuel for the body during exercise. Increasing the intake of some protein, fat or fiber components can reduce the consumption rate of carbohydrates, maintain the fuel for a long time and maintain the stable supply of energy.
Eat proper food 1-2 hours before exercise, and get 627,8-1046 calories from carbohydrates and protein. It is recommended to eat in small portions: half an apple, 1 spoon peanut butter, and half a cup of juice.