How should men keep fit? With the improvement of people's living standards, fitness has become a fashion. More and more people like to integrate fitness into their lives. There are many ways to keep healthy. Let's learn how men keep fit.

How should a man keep fit 1 Before a man is 40 years old: he is still very athletic.

30-40-year-old men have just changed their figure, gained weight, thickened external sebum, and began to accumulate in the waist and abdomen. However, men of this age still have strong athletic ability. If they want to keep fit, they can do aerobic training first, such as jogging, cycling, mountain climbing, swimming and so on. Aerobic exercise can exercise people's cardiopulmonary breathing, give people a healthy heart and make people healthy and young.

In the process of fitness, we should also pay attention to gradual exercise, and gradually increase it, so that physical strength and brain can gradually adapt to avoid fatigue and physical pain the next day. Therefore, don't rush to practice physical strength and equipment from the beginning. It is best to practice aerobic exercise for about a week first, and then slowly contact the equipment after one week.

If you are a man who wants to lose weight, you should pay attention that aerobic exercise doesn't start to burn fat until 25 minutes later. 25 minutes of aerobic exercise only consumes water, salt and sugar in the body. Because aerobic exercise is generally a whole-body exercise, and the equipment is aimed at training a certain group of muscle groups in a certain part of the body, it is necessary to arrange the equipment plan according to the physical condition. For example, men with narrow shoulders can practice shoulder muscles more.

Experts suggest that if you want to lose weight, you should exercise more times, with less load and less intensity. If you want to build muscles, you must increase your weight and strength and reduce the number of times.

Men over 40 years old: strengthen protection during fitness.

For men over 40 years old, the growth of bones has completely stopped, and the calcium in bones will gradually decrease, so we must pay attention to the protection of knees and ankles in fitness.

For men of this age, unless they are old athletes, they must exercise lightly at first, especially those who are overweight, and pay more attention to the intensity of exercise, because the joints are under too much pressure. You don't need to run at first, so you can choose power-assisted bicycles, elliptical machines and other equipment to practice, which can protect your knee joint, and these exercises are also aerobic exercises.

At the same time, the skin and muscles of men in this age group begin to degenerate, so it is necessary to reduce a lot of equipment training, give priority to aerobic exercise, and simply practice abdominal muscles and back muscles. Even if you wear equipment, you should stick to aerobic exercise for 20 days and stick to a small amount of exercise. The first three gods should adapt to the equipment, be familiar with the formal equipment posture, and then step by step, instead of rushing forward with the goal of achieving a certain goal.

Don't exercise after 10 at night.

Fitness and rest should be fully combined to ensure good health. You must pay attention to rest and relaxation after exercise. Many people don't pay attention to relaxation, and take a bath, eat or sleep as soon as the exercise is over, which has certain adverse effects on their health. You must pay attention to relaxation after fitness. You can do a massage or take a sauna to relax your tired muscles, and you won't feel tired and joint pain the next day. 1 week can exercise for 6 days, and then rest 1 day.

At the same time, we should be careful not to put sports after 10 at night, because science has proved that people's golden sleep time is from 22: 00 to 2: 00 the next day, and putting sports after 10 at night will affect their sleep and mental state the next day.

Fitness needs a reasonable diet

Fitness also requires a reasonable diet. Paying attention to fitness instead of diet can't guarantee the effect. Because of China people's living habits and entertainment, men are prone to "general belly".

Scientific research has proved that people need about 6 grams of salt a day, but in the south, where the diet is relatively light in the north, the daily intake of salt has reached 1 1 g, while Shandong cuisine is heavy in taste, and the intake of salt and oil is definitely more. Moreover, a large intake of salt will not only make people fat, but also be bad for the heart and kidneys. Therefore, to reduce salt intake, men in fitness should pay special attention to a light diet. If you are a man who wants to lose weight, you should eat more carbohydrate food. With the intervention of compounds, fitness will be effective.

Of course, a light diet does not mean that you don't pay attention to nutrition. The expert listed a suggested recipe:

Breakfast: an egg and a glass of skim milk.

Lunch: light meal, eat some beef and mutton properly, and try not to drink.

Dinner: If you exercise around 6 o'clock, you can add meals at 4 o'clock. Don't eat dinner until 8 o'clock after exercise. If you are not hungry, you can eat some fruit.

In addition, be careful not to take fruit as the staple food, and don't let any food or fruit affect dinner. Dinner can be light, but we must eat. Reasonable staple food, reasonable training and rest can achieve the best fitness effect.

It's best to go to a regular fitness club and find a special fitness instructor to guide you. If you choose to exercise at home, such as walking, going up and down stairs and accelerating for 25 minutes without interruption, it can be regarded as aerobic exercise. After 25 minutes, slow down for 5 to 10 minutes without stopping in the middle.

In addition, you can exercise your muscles like sit-ups and push-ups No matter what exercise you do, you should do aerobic training first, and then do local training, so that the effect is better, otherwise it is ineffective to do local training without aerobic training. In addition, we must pay attention to the accuracy of posture when exercising, otherwise it will cause harm to the body.

How should men keep fit? Many people know that fitness is divided into family fitness and gym fitness, and the fitness movements used in these two kinds of fitness exercises are different, because there are not so many fitness equipment and methods in the family, which I believe many people are not clear about. So,

What are men's home fitness methods?

1, sitting posture, abdomen, 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.

2, push-ups healthy 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.

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.

4. Hold the wall and squat.

You need to choose a wall at home and squat down slowly with the strength of your legs. It is best to hold a small object in your hand, such as boiling water, so that you can exercise your legs when you squat, and you can also get rid of the excess fat in your legs to make your legs look better. 15 group, do three groups.

5. Bend over and stroke your back.

This action is mainly to exercise the back, not to mention increasing strength, but also to reduce back fat and modify back lines. Standing in an empty place, holding two unopened bottles of mineral water in your hand, your knees are slightly bent, your back is bent, and your chest is raised. Your hands rely on your back to lift the mineral water up and take back your shoulders. 12 group, do three groups.

6, push up, strengthen the waist

This action mainly exercises the waist. At home, lie prone on the bed, put your head in your hands, and then rely on the strength of your waist to get up. Strengthen the waist strength, 15 in one group and do three groups.

How should men keep fit? Nowadays, fitness has become a craze, and more and more men join fitness almost all for the purpose of building enviable abdominal muscles. But exercise abdominal muscles should also pay attention to ways and means. Many people insist on training every day, but the effect is not obvious. So how to exercise to effectively develop abdominal muscles? I believe everyone wants to know the answer, so let me introduce some effective abdominal muscle exercise methods.

How do men exercise abdominal muscles?

First, cross the abdomen.

This action is also called pedaling in the air. Lie flat on the ground, bend your arms, put your hands on your ears, bend your left leg and do pedaling. At the same time, your abdomen contracts and your upper body lifts, so that your right elbow touches your left knee. After reaching the position, pause for a while, slowly put it down, and the left elbow of your right leg moves like this. The advantage of this action is that it can fully exercise all the muscles in the abdomen. Do three groups every day, each group 12- 14.

Second, lift your legs and abdomen.

This action mainly exercises rectus abdominis, which is a muscle that most friends who do sit-ups ignore. Lie flat on the mat, put your hands on your sides naturally, put your legs together and lift up. After your hips are slightly off the ground, pause and slowly put them down. This action should pay attention to two points. First, pay attention to keeping the thighs and calves vertical when closing the legs; Second, don't put your legs completely on the mat when you put them down. When there is still 10 cm from the ground, you can stop and start the next action.

Third, the air is rolled up.

As the name implies, this action is to be done in the air. Find a horizontal bar, hang yourself on it, put your legs together, turn slightly, contract sideways and alternate left and right. Pay attention to keep the upper body vertical, the movement must be steady, and pause after contracting to the highest point. This action can contact the abdominal external oblique muscle well.

Fourth, supine abdominal exercises

This action is mainly a daily action and can be done before going to bed. You can sleep in bed every night. You lie in bed every day and start doing sit-ups. But this must be exhausted, and it is best to sweat, so that it will be effective.