Fitness tips for men and women, in daily life, fitness has many benefits for people, but fitness is also very skillful, and the sports suitable for men and women are different. Let's share some fitness tips for men and women and get to know them together.
Fitness tips for men and women 1 self-test index
1. Do you have a lot of belly fat?
Abdominal obesity is calculated by hip-waist ratio: that is, dividing waist circumference by hip circumference. If the male is above 0,9, or the female is above 0,8, it means that there is too much abdominal fat accumulation.
2. When should I rest for fitness?
Pay attention to your heartbeat every time you exercise. If you have to gasp and feel tired when you speak, take a break quickly. This kind of overloaded exercise is harmful to your health.
3. Has the exercise achieved the best effect?
The heartbeat of young people during exercise should be 120 beats/min ~ 140 beats/min, and for people around 60 years old, it should be 1 10 beats/min, and each time should be no less than 30 minutes. This is most helpful to improve immunity and achieve good results.
Male fitness tips
1, sweating has nothing to do with fat loss.
Misguided by the idea that "sweating more can reduce more fat", people are willing to "sweat like rain".
Studies have shown that sweating a lot without proper hydration can easily lead to human collapse. Simply sweating can't effectively lose weight. Only by adding some equipment training can we achieve good results.
2. Avoid shaving before exercise.
Because shaved skin is particularly sensitive, sweating during exercise will stimulate the skin in these parts, making it inflamed and stinging.
Tips for women's fitness
1, women who practice equipment will not become Schwarzenegger. As you can see on TV, women who participate in bodybuilding competitions are muscular. In fact, many of these "muscle girls" were injected with hormones. The muscle growth of women is different from that of men. Men grow by increasing their girth, while women's muscles grow vertically, which will only make them look fit.
2, women's fitness is light to lose weight. Women just want to lose weight, not exercise muscles. Although the danger will not appear immediately, it is like a time bomb, buried under the surface phenomenon of health. These hidden dangers include easy osteoporosis and joint injury caused by insufficient strength. This is why many women's hands, hips and calves are prone to fractures, and it is also easy to cause low back pain and scoliosis.
3, where to practice does not necessarily reduce where. Some people think that practicing abdominal muscles can reduce abdominal fat, but it is not. Reasonable equipment training can effectively carry out anaerobic metabolism and aerobic metabolism to achieve the purpose of reducing fat, rather than simply practicing muscles in a certain part.
Tips for Men and Women's Fitness Two Key Exercise Parts for Men's Fitness:
1. Develop neck muscles through head extension, forward flexion and lateral neck flexion and extension.
2. Develop chest muscles by bench pressing barbells, pulling springs and push-ups.
3. Wide neck pull-ups (horizontal bar). Develop latissimus dorsi.
4. Use abdominal lifting, sit-ups, body weight rotation and other actions to carry out abdominal exercises.
5. Lift horizontally forward and upward with a straight arm (barbell and dumbbell), wrap the straight arm around the upper arm (barbell and dumbbell), hold the bell on the chest with both arms, and train the arm with pull-ups on the reverse horizontal bar.
6. Use prone straight leg swing, swing leg after standing and squat with weight to train leg muscles.
Key exercise parts of women's fitness:
Women can combine aerobics with proper strength exercises to achieve the purpose of bodybuilding. For example:
1, bare-handed exercises highlight joint training such as neck, hip and knee.
2. Solid ball exercises have a greater impact on wrists, fingers, spine and other joints.
3. Dance aerobics pays attention to the training of legs and waist.
4. Strength exercises are mostly done by pulling various tensioners and carrying squats.
Generally speaking, only by adopting correct and effective scientific methods according to the development law of human body and combining with its own characteristics can we shape its own harmonious physical beauty.