Men's fitness
Men practice "warriors"
Strong abdominal muscles
Abdominal muscles should always be a pain in every man's heart. When I was young, I thought I had six beautiful muscles, but now I only have a beer belly with fat accumulation. If you persist from now on, you can get it back.
Recommended equipment:
Action essentials: supine on the instrument, the abdomen and thighs are 90 degrees, the thighs and calves are 90 degrees, and the body is like a flying fish. Cross your hands and hug each other on your chest. Use abdominal strength to get the back off the ground, but the lower back is still close to the ground. The action is just the compression of the abdomen, which bends the spinal bone, pauses for a while, and then uses the tension of the abdominal muscles to control it, so that the spinal bone gradually stretches downward and recovers.
Note: The position of hands has a direct influence on the pressure of abdominal contraction. Generally, there are three different placement positions: the simpler one is that the hands are naturally straight and flat on the side; The middle difficulty is to cross your hands and hold each other on your chest; The hardest thing is to put your hands behind your neck.
Sexy chest muscles
According to a recent online poll, the body part that men are most concerned about is the chest, even surpassing the appearance, arms, buttocks, smile and hair. If a man who loves beauty wants to make you charming and more charming, he has to make his chest stylish.
Recommended equipment: barbell bench press
Action essentials: lie flat on the bench, with the back of the head, upper body and buttocks close to the bench. The feet are naturally wide apart, about 30-40 cm. Hold the barbell with both hands, and the thumb covers the barbell to form a complete grip with the other four fingers, with the palm edge facing up. Lift the barbell from the bench, straighten your arms, vertically translate the barbell above the clavicle, and tighten the back scapula. After holding for a few seconds, slowly, steadily and controlled underground barbell until it is close to the chest.
Note: the back of the head and shoulder blades should be close to the bench, and the back waist should always arch naturally during the whole bench press, and the waist should not be subjected to extra force or deliberate force. Keep your muscles tense from beginning to end in training, not just when lifting barbells. Don't lock your elbow when pushing the barbell to straighten your arm, which will help keep your chest muscles tense.
Bodybuilding back muscles
Although the Spartans in The Warrior are all topless, their elegant and tight backs are definitely natural clothes hangers. The back plays a key role in the stability of the body. All pull-ups exercise the muscles of the back, such as upward, backward and downward. However, due to the complex structure of the back muscles, it needs to be exercised in various ways and from different angles.
Recommended equipment:
Action essentials: Exercising the back can increase the width of the back. Hold your hands a little wider than your shoulders, lift your body hard to make your jaw exceed the horizontal bar, and then control your body to fall slowly. Generally do 3-4 groups, 8- 12 times in each group.
Note: Don't shake your body during the movement, and don't fall too fast. The wider the grip, the larger the * * * on both sides of latissimus dorsi.
perfect
It should be every man's dream to have a strong one, because it is a symbol of strength, and tight arms can also bring women a sense of security. If you want to make the sleeves of a T-shirt stick tightly to your arm in summer, or let your girlfriend sleep comfortably on your arm, start exercising!
Recommended equipment: dumbbell bending
Action essentials: sitting on the equipment and putting your arms on the cushion can play a protective role. Hold the dumbbell with one hand, with the inside of the arm facing up. The arms should be moderately bent, and the elbows should be slightly bent. If you "stretch" too straight, it is easy to get hurt, you can bend 30-35 times.
Note: the final relaxation is also very important, which is conducive to the development of long lines and streamlined muscles. Just do dumbbell exercises, muscles and joints will be a little painful, and then pay attention to rest.
Five details to pay attention to
1, don't form a sports addiction.
In general, people who take part in fitness training for the first time will feel very excited, especially when the exercise is effective. This greatly encourages you to take part in more exercise. But some people can't wait to get into intensive exercise as soon as they enter the gym, ignoring the previous warm-up. Moreover, excessive training will often make you exhausted and affect your normal life and work. In this regard, Richard Cotton, spokesman of the American Training Committee, pointed out that fitness is a long-term project, and you should not want to become a bodybuilder in one day.
2. Waking up in the morning and after training are two important periods for you to eat.
While training hard, we need to increase our demand. If you don't eat enough in the morning, you will feel hungry at the end of training. Dr Jacqui Bern, an assistant professor at Colorado state university, said that the morning should include
More carbs and some protein. Egg white is a better choice. In addition, low-fat yogurt, milk and cereal are also good choices. Eat immediately after training, because the body needs to replenish the consumed energy. Eat carbohydrates, protein, water and, of course, delicious snacks.
3. Stretch before training, but warm up before stretching.
First, do low-intensity pedaling training. This can not only reduce the injury, but also increase the body temperature before strenuous exercise. When the body tissue is warm, you can do 5- stretching exercise again, especially stretching those muscle groups and body parts that may be used.
4. Recovery is equally important for training.
In the process of exercise, the necessary pause can not be ignored, because the body itself needs enough pause period to recover. As a beginner, don't do heavy exercise training more than four times a week. On the same training day, the same muscle tissue should not undergo multiple intensive training. If there is pain in the previous exercise, don't force it in the later training. In addition, comprehensive nutritional maintenance is also necessary, and eating 5 or 6 times a day is a good choice. Finally, you need to keep at least 8 hours of sleep, because enough sleep will restore your energy and body.
Don't do the same exercises over and over again.
Sports experts tell us that your body will only change when you exert yourself, that is, the more places you exercise, the greater the change. And if you repeat the same exercise program for a period of time, your body can only exercise one or two parts, while other parts and muscle groups are not fully exercised. It's hard for your body to keep balance, and it's hard for your body to reach its best. Therefore, fitness experts suggest that bodybuilders should choose a variety of training methods and change them frequently so that all parts can be exercised.
"Jump up"
Most men think that fitness classes are designed for women, so few men are willing to try these "jumps". Experts suggest that male fitness should not be limited to running and equipment, and aerobics is also suitable for men.
Most men tend to pay more attention to the shaping of muscles and bodies in fitness, while ignoring the exercise of physical coordination and flexibility. People who lack flexibility exercise for a long time are prone to muscle and joint stiffness and are more prone to sports injuries. But practicing aerobics can not only improve the flexibility and coordination of the body, but also fully exercise the large muscle groups and enhance the cardiopulmonary function.
At the same time, it is also beneficial to practice with music and peers.
Experts suggest that men who try aerobics for the first time should avoid strenuous exercise, 2 to 3 times a week, 20 minutes each time, and gradually increase the amount of exercise after adaptation. In addition, warm-up exercises should be carried out before jumping, and special attention should be paid to stretching the lower limbs to avoid injury during jumping.
Summary: Men like to sweat in the gym for four-ring fitness, but it is not as simple as you think. Many precautions should be kept in mind, otherwise your body will be seriously hurt.
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