Fitness mode for middle-aged men 1. Belly in and leg out.
Exercise method: Lie on your back on the inclined plate, straighten your arms, hold the support behind your head with both hands, keep your upper body fixed, and stretch your legs upward to do abdomen and leg lifting. Keep your legs as close to your chest as possible, then put them down, then raise your legs, in turn.
Requirements: the angle of the inclined plate can be fixed according to your own physical condition, such as the waist and abdomen strength is better, the inclination of the inclined plate can be larger, the strength is smaller and the inclination is smaller. When the abdomen is closed and the legs are lifted, the legs are straight; Don't bend your knees; When the legs are put down, the speed slows down and the abdominal muscles can be stretched; One group can do 10- 15 times, rest after finishing 1-2 minutes, and then do the next group of exercises. You can do 2-3 groups. Do it 2-3 times a week.
Function: improve the muscle strength of waist and abdomen, expand the chest and enhance the respiratory function.
Lie on your back with your ends up.
Practice method: lie flat on the floor or bed, straighten your legs together naturally and straighten your arms behind your head naturally. When sitting up, your legs and arms are lifted up and down at the same time, moving closer to the middle of your body, folding your body shape in half with your hips as the axis, then restoring it to its original state, and then continuing to do the action from both ends. Do l0- 15 times in a row, do 2-3 groups each time, and exercise 3-5 times a week. After getting up in the morning or doing other exercises, you can exercise with the help of practice.
Requirements: when sitting up at both ends, the limbs should be naturally straight, the knees should not be bent, and the movements should be carried out at the same time, and there should be no order; Inhale when the ends are up and exhale when the legs are down. Don't deliberately hold your breath. At the beginning of training, the coordination may be poor, and the hands and feet can't be lifted or folded at the same time at a small angle (the hands and feet can't touch each other). It doesn't matter, with the passage of time, the action can be completed perfectly.
Function: increase the strength of waist and abdomen and improve the coordination of the body.
Kick with a heavy object
Practice method:
1. Stand upright with one leg (weak support), and tie sandbags or other heavy objects to the other leg for forward kicking. The kick height should be at right angles to the upper body. After kicking 5- 10 times, change the other leg to continue.
2. Warm-up exercises are the same as 1, but instead of kicking forward, kick sideways. The bigger the sideways kick, the better. Kick 5? /kloc-After 0/0 times, kick with the other leg, three times each.
How do middle-aged men choose exercise methods 1 Sports that focus on enhancing heart and lung function: Chinese medicine believes that when people reach middle age, the qi of heart and lung gradually weakens, and choosing sports that enhance heart and lung function can effectively fight against natural aging. Available exercise methods include jogging, swimming and cycling.
2. Sports to enhance muscle strength: These sports can help middle-aged people maintain a certain muscle content, help protect bones and reduce calcium loss. Available exercise methods include push-ups, sit-ups, jumping in place, etc.