How can men exercise to have a good figure?
1. How do men exercise their hips to get in shape?
Women pay special attention to men's buttocks. Perfect, moderate, strong and upturned hips are the gods in women's hearts.
Intensive training and washing of the abdomen; When brushing your teeth and gargling, your feet are close together, your shoulders stand up, and your hips shrink hard; When gargling, relax your hips. Repeating these two movements can make the lines of hips and thighs smoother. Sit in the bathtub when relaxing in the shower and straighten your legs; Bend one leg, lean forward forcefully 10 second, and take turns with both legs to tighten the muscles of legs and buttocks.
2. How do men exercise a tight abdomen and have a good figure?
Women won't resent your little beer belly. But if a small circle of meat becomes a tire, that's another matter. Don't be a new Spider-Man with a thin belly and thighs. Of course, six or eight packs of abdominal muscles are always a temptation for women.
Intensive training can be carried out at any time. Hold your elbows with both hands and stand side by side, which can mobilize your abdominal muscles. Take the elevator less and walk upstairs more. I won't say much about this. When standing, put a little toe pad to make your body in a relatively tense state.
3. How do men exercise their arms in good shape?
Boys' arms are too thin, which can be thickened by pull-ups, weight-bearing rope winding and diamond push-ups.
3. 1, pull-ups: People often skip pull-ups because they find it too difficult. Grab the stroke (backhand grip)! Each group does 8 to 10.
3.2. Winding of load-bearing rope: stand, hold the drum in hand, forcibly roll up the suspended weight, and recover it in a controlled way. Roll forward and then back. Repeat. This exercise can make the forearm muscles stronger and stronger. In addition, grasping the racket and barbell is also an effective way to develop forearm muscles.
3.3. Diamond push-ups: Put your feet on the fitness ball, point your thumbs at the fingertips of your ring finger, and then do a set of push-ups every 10 to 12 times.
This week, we will add two moves to increase weight and strengthen arms. Each weightlifting training group does 10 ~ 12 times (including the first week and the second week). Pull-ups and parallel bars bend your arms, put on a weight-bearing vest, and try it 7 ~ 9 times in each group; Diamond push-ups increased to 12 ~ 15 times in each group.
What do men eat for fitness?
1, onion
Raw onions can maintain your muscles. It can fight against harmful free radicals produced by intensive training. Excessive free radicals can cause muscle inflammation and make the nutrients in the muscle lose. When onion is ingested together with other nutrients that promote muscle growth, it will increase muscle's absorption of nutrients.
Suggestion: After strength training, you can eat raw onions in chicken sandwiches.
2. papaya
Papaya is rich in potassium, which can improve muscle contractility. Papain can promote the digestion of protein, improve the absorption, retention and muscle growth of protein. So papaya should have a place in the high protein diet.
Suggestion: Every time you eat protein, you should eat a small cup of papaya to achieve better muscle building effect.
3. Bovine liver
You know, beef liver is one of the most nutritious foods. Contains creatine that can promote muscle growth; Carnitine promotes androgen secretion and fat metabolism; B vitamins participate in energy metabolism; Iron enhances myoglobin production. Beef liver contains less fat and calories than beef, and there is no carbohydrate.
Misunderstanding of men's fitness
1, men only practice musical instruments
Experts pointed out that the two kinds of sports actually have their own emphases: jumping is more about improving cardiopulmonary function, flexibility and coordination; Equipment training mainly trains endurance and speed, and improves body shape and vitality. Because men's flexibility is a natural defect, men should do aerobics and yoga, which is more conducive to their all-round and coordinated development.
The best time for exercise is early morning.
Experts point out that evening exercise is the most beneficial. People's activities are affected? Biological clock? Generally speaking, afternoon and near evening are the best, whether it is the adaptability of the body or the exertion of physical strength. In the morning, the blood pressure and heart rate during exercise are significantly higher than in the evening, which is not the best time for exercise.
3. Be sure to stick to regular fitness time.
Many people think that only by adhering to regular fitness time can the fitness effect be good. In fact, you only spend 10 to 15 minutes exercising every day. Persistence helps to strengthen your fitness habits. If you have more spare time, such as taking two or three 10 to 15 minutes to exercise, it will be more helpful to lose excess fat. The study found that, in general, it is better to exercise every day than to stick to a routine of 30 to 45 minutes.