1, the most powerful fitness equipment for men
barbell
In order to increase muscle mass, barbell exercise is the most important and basic exercise. Li's senior coach suggested that beginners should put barbell practice as the first step.
Because the action range of barbell practice is relatively small, it is necessary to stimulate the whole chest muscle from different angles (up and down) with different grip distances. A relatively simple and safe exercise method is flat barbell bench press, which can effectively exercise the whole chest and increase the thickness.
First lie flat on the bench, with your feet touching the ground naturally, and then adjust the front and back position of your body so that your eyes are directly below the barbell on the bench.
The grip distance is slightly wider than the shoulder. Remove the barbell from the bench press and slowly lower the barbell until the upper arm is parallel to the ground.
Repeat this exercise for three or four groups, each group is about 12- 15 times, depending on the individual's physical condition. After proficiency, you can do barbell bench press, focusing on chest muscles, and the operation difficulty is slightly enhanced.
Chest clamp machine
This instrument is specially designed for practicing the separation degree of chest muscles. Compared with other methods of exercising chest muscles at home, the effect of this instrument is very targeted. When practicing, the back must be close to the backrest, and when exerting force, the elbow should exert force.
Because the hips and back are close to the backrest, you can only use the pectoral muscles. With this equipment, 95% of the effect is on the pectoralis major, and this kind of exercise will not cause any harm to other parts of the body.
A man's body embodies a kind of masculine beauty, and making equipment is the best choice for a man to keep fit. Some office workers, in particular, are busy with work every day and have no time to exercise. What is needed most at this time is fitness. If you are afraid of running out of time, go to the gym to practice equipment and make sure to shape yourself into a perfect figure.
dumbbell
Dumbbell exercises need more balance and coordination ability to control weight than barbell exercises, with a larger range of movements, which can fully stretch muscles and develop a broad mind.
There are two common training movements, flat dumbbell bench press and flat dumbbell flying bird. The former is lying flat on the training stool with dumbbells in each hand.
Straighten your arms, lift the dumbbell with palms facing each other, slowly lower the dumbbell until the upper arm is parallel to the ground, then push the dumbbell back to the starting position, and so on.
The so-called dumbbell bird is lying flat on the training stool, holding the dumbbell with both hands facing each other, arms open, and slowly lowering the dumbbell to the sides of the body along the arc trajectory until the upper arm is parallel to the ground, and then returning to the original appearance. Both groups of movements should pay attention to the process of pushing up to ensure that the dumbbell is pushed vertically and not skewed.
Remind the coach that it is best for beginners to ask someone to protect them to avoid muscle damage when the movements are uncoordinated. Another advantage of dumbbell exercise is that it can be done anytime and anywhere. Suggest to the coach that you can practice in front of the mirror at home, and you can correct your movements while enjoying the sports results.
These are three kinds of sports equipment recommended by Bian Xiao for men's fitness, which are also the most convenient and simple. Male compatriots can try. So what outdoor sports are suitable for male friends in summer?
2. Choice of outdoor sports in summer
swim
Taking part in physical exercise in summer, the best project is swimming. The hot sun is like fire, and the hot air is blowing head-on. Swimming is the most comfortable, which not only exercises the body, but also relieves the summer heat. Swimming is good for people.
First of all, swimming can improve the function of human respiratory system. After swimming, you can fully inhale oxygen and exhale carbon dioxide, so that the metabolism of tissues and cells in the body is vigorous, which has a good effect on preventing and treating chronic bronchitis and improving emphysema.
Secondly, swimming can improve the function of cardiovascular system. Swimming can greatly enhance the function of the heart and reduce the deposition of metabolic waste on the blood vessel wall.
In addition, swimming can increase the excitability of the cerebral cortex. If you swim in the water for a while after work, no matter who you are, you will feel refreshed, tired and light. Especially for middle-aged and elderly people, frequent swimming can make fat metabolism better and avoid fat accumulation in omentum and subcutaneous tissue to form obesity.
cross-country race
There is dynamic music in the headphones, hot news or popular TV series in the eyes, repeated forward movement under the feet, full exercise of leg and hip muscles, and calculation of calories consumed per hour. This traditional treadmill exercise should be gone forever with the arrival of summer.
Hillside is the best natural sports equipment that nature gives to sports lovers. Breathe the nutrient air of the surrounding plants and shuttle through the green Woods that can protect your eyesight. Is it a feeling of conquering nature to run cross-country and lift your feet on the rugged mountain road? Let your pace of movement take you across the green ocean.
Canoe; canoeing
The rowing machine in the gym is a kind of simulated rowing equipment, which has a good effect on strengthening the muscles of legs, waist, upper limbs, chest and back. Especially for people with more fat in the waist, abdomen and upper arms, boating will bring you unexpected fitness effects.
However, in spring, embracing nature and kayaking have the same fitness effect. When kayaking, upper body muscles can be better exercised, your back will be more upright, your abdomen will be flatter, and your shoulders will look generous and powerful. Canoeing is a good choice for outdoor sports that shape the perfect lines of the upper body.
Road bike
Spinning is an indoor aerobic exercise, which can exercise the whole body. A class can consume about 500 calories and sweat a lot. During leg-centered exercise, the muscles of hips, waist, back and arms can be fully exercised, and at the same time, your cardiopulmonary function can be enhanced.
Summary: The above small series mainly introduces three kinds of sports equipment suitable for men and several summer outdoor sports. Male friends, if you want a perfect figure, act quickly!
3. The benefits of outdoor sports
First, cultivate sentiment
Outdoor sports can cultivate people's sentiment and make people feel happy. The vast nature and beautiful scenery make people feel happy. The brain is constantly tense due to the pressure of study and work, and gradually relaxes in outdoor sports, giving people a feeling of relief.
Second, exercise.
Exercise, promote metabolism and enhance physical fitness. During outdoor exercise, every cell in the body is awakened, and the waste gas in the body is constantly exchanged with the fresh air of nature, which accelerates the discharge of toxins in the body and promotes metabolism. Therefore, outdoor sports can not only purify people's minds, but also bring about the purification and renewal of the body. Therefore, it is suggested that interested friends type in some outdoor sports forums, so that they can have company, learn from each other and increase their popularity.
Third, enhance visibility.
Make friends with mentors, broaden your horizons and enhance your popularity. Outdoor sports generally do not act alone, but usually gather friends and act in groups. This is for the sake of safety and mutual care, and the second is to increase interest and make outdoor activities not monotonous. Usually in outdoor activities, you can meet more new friends, exchange more life experience and work experience, broaden your horizons and enhance your popularity through the intersection of friends.