1, push-ups strengthen chest muscles
This action is mainly to exercise the male pectoralis major. In the living room or dining area at home, find two single stools, one on each side, supported by both hands and leaning against the table. 12 is one group and needs three groups. Remember to tuck in your abdomen and hold out your chest when doing push-ups, and try to stretch your chest to make your chest muscles full and stylish. In addition, this action also has the function of correcting hunchback.
2. Sitting posture, abdomen and legs.
This action is mainly to exercise the abdomen, put a stool on the open space at home, sit on it, lift your legs by the strength of your abdomen and cross your legs. In order to reduce the excess fat in the abdomen and make the abdominal muscles firm and perfect. Lift 15 times each time, and do three groups with a short rest, but not too long.
3, biceps raise healthy hands.
This action mainly exercises the hand. As long as you sit on the bench at home, it's simple. Use two unopened mineral water bottles to make dumbbells and lift them in parallel, but remember to keep the upper arm close to the trunk when doing it, and fix and contract the biceps brachii with the strength of the biceps brachii to increase the strength of the hands. 15 group, do three groups.
Step 4 sit-ups
Do sit-ups at home, such as doing sit-ups in bed, and insist on doing them every day. Doing sit-ups can refresh your mind and make you more awake; Doing sit-ups in the middle can relax the body and exercise abdominal muscles. A group can do thirty or fifty, depending on their own strength.
Step 5 jump rope
You can choose an open space at home and jump rope once 100-500, which has the functions of losing weight, exercising the heart and strengthening blood circulation, effectively preventing osteoporosis, insomnia and muscular atrophy, and adjusting your mood.
6. Fixed-point jump
You will feel very tired when you sit at the computer for a long time. At this time, you can choose to jump at a fixed point, which can effectively relax your body and exercise your leg muscles. Jump once 100, then take a break and jump several groups.
7, squat horse stance just look
At home, squatting is also good, which can exercise leg strength and patience. Legs are shoulder width apart, hands are raised horizontally, and then legs are bent up and down or crouched 90 degrees.
8, handstand
Finding a wall or doing handstand exercise at will can speed up your blood circulation, prevent some diseases, such as back pain and sciatica, and effectively delay aging.
Fitness exercise suitable for men
1, swimming
Swimming is a whole-body exercise, which is very suitable for men and is very effective in strengthening cardiopulmonary function and muscle endurance. It is good for your health to master the scientific swimming style and keep exercising.
2. Basketball
Basketball is a fitness sport that many men like. This exercise consumes a lot of energy, which helps to enhance muscle flexibility and improve muscle endurance. But the disadvantage is that this sport is easy to cause knee and back injuries, so men need to pay special attention when exercising.
Step 3 do barbell exercises
Barbell is not only a very suitable fitness exercise for men, but also has the effect of losing weight quickly and shaping beautiful body lines. When exercising, you must master the standard movements, so as to get the best exercise effect.
4. long-distance running
Long-distance running can strengthen the heart and lung function, and has a significant exercise effect on the lower body and waist. It is a very good exercise for men. Experts suggest that swimming, weightlifting and other sports can help the whole body get exercise at the same time.
5. Rowing
Rowing is a sport with no load and high safety. Can exercise the muscles of the whole body. In the process of exercise, more skills of legs, back and arms are used, which is beneficial for men to shape a perfect figure. Gentlemen might as well have a try.
How do men exercise?
20 years old: strengthen muscle exercise
For men of this age, the functions of all parts of the body are at their peak. At this time, you can make your muscles strong and developed through intensive exercise. The exercise effect in this period can be used as a "reserve resource" for your health, which will benefit you for life. By exercising muscles, the cardiopulmonary function will be improved, the endurance level will reach the peak, the overall physical quality will be improved rapidly, and even the male characteristics will be more prominent.
It is best to do muscle exercise three times a week for about 30 minutes each time, and it is best to do it every other day. The method is to do warm-up training first. You can jog 10- 15 minutes and do some stretching. This is done to prevent sports injuries, because some injuries that are not serious when they are young are likely to bring big problems when they are old. Then do gravity training and try to lift weights such as dumbbells and barbells. Strength from small to large, weight from light to heavy. Do 10- 12 times each time until you feel muscle fatigue, stop and rest for a few minutes. You can also choose push-ups and pull-ups. In short, we should fully exercise the chest muscles, shoulder muscles, back muscles, biceps, triceps, abdominal muscles and leg muscles, and of course, assist some aerobic exercise.
30 years old: pay attention to flexible exercise.
Good flexibility is equally important for men. At the age of 30, the joints and bones in men will become fragile, especially those who lack exercise or have wrong exercise habits, and joint diseases will occur. In order to maintain the toughness of bones and muscles, we should strengthen the exercise in this area.
You can stretch 10- 15 minutes every day, focusing on the back, waist and legs. During the work break, you can use the following actions: reach your toes with your hands, lift your legs on your back, stretch your body, or go to the gym to learn a set of flexible actions. You can still choose most sports at this age, but if you haven't exercised for several months, you should exercise again step by step, and it is best to have a cardiopulmonary function check before exercise.
40 years old: Keeping in shape is the key.
Middle-aged people are the most prone to paunchy and out of shape. Men over the age of 40 should adhere to moderate-intensity exercise and choose appropriate exercise, which can not only strengthen the body, but also prevent common diseases such as hypertension and cardiovascular diseases.
It is suggested that moderate-intensity exercise such as jogging, swimming and brisk walking should be carried out three times a week, and some strength training to prevent muscle aging, such as pushing dumbbells, should not be too heavy, but it can increase the number of exercises. At this time, we must cultivate our favorite fitness programs and stick to them to lay the foundation for fitness after old age.