Belly in and leg up.
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 two ends are up and exhale when the legs are down. Don't hold your breath intentionally. 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.
Bearing well kick
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. The preparation action is the same as that of 1, except that the kick is not forward, but sideways. The bigger the side kick, the better. After kicking 5- 10 times, kick the other leg and exchange it three times each.
3. It is slightly different from the above method: not kicking, but buckling and stretching. Specifically, sit on a high stool, hook dumbbells with your feet or hang other heavy objects or tie sandbags to your calves. The upper body naturally contains a little chest. Hands on both sides of the high stool, non-load-bearing legs naturally droop. Load-bearing legs do flexion and extension exercises. After 65,438+00 flexion and extension, change the other leg and change the leg for 3-4 times.
Requirements: when doing front kick and side kick, the legs should be straight, the knees should not be bent, and the upper body should not move; When doing high stool flexion and extension, the upper body does not move, and the knee joint is used as the axis for flexion and extension.
Function: mainly develop the strength of calf and quadriceps femoris.
The above three sports are especially suitable for middle-aged people over 35 years old. If you also belong to men of this age, it is recommended to exercise the above three sports!