The basic action of male fitness, the body is the condition foundation of our life. In our daily exercise, we should arrange the exercise time reasonably. This sport requires high physical fitness. Here are some basic movements of men's fitness.

Men's basic fitness movements 1 1, arm exercise

The first is to exercise our triceps. First, we stand up straight, bend with one arm, and then go around the back of the neck. Grab the elbow position of this hand with the other hand. Then we pull our hands back, which can also drive our shoulders to move. After stretching 50 times each time, change hands and stretch again, so that the left and right replacement can exercise our triceps on both sides.

Step 2 do shoulder exercises

First stand up and adjust your breathing, then fold one hand up and put the other hand in a bent position to form a cross posture, and then stretch. Try to make the stretching radian bigger, drive the stretching of our shoulders, and exercise our shoulders. After every 20 stretches, take a break and start to change sides and repeat. So keep alternating left and right, so that each side can do three groups. At the same time, let our shoulders get comprehensive exercise.

3, calf movement

First, stand up straight after your feet are separated by a certain distance, then bend back and fold one leg, and straighten your arm on the same side until you catch this foot, so that your body can be straight back. In this process, the other leg can bend a little knee to match. This action is mainly to exercise the muscles of our calves. Every 15 times, a group of lifts will continue to alternate left and right after arrival. Do 4 groups of exercises on each side every day.

Step 4 do back exercises

First, knees slowly on the mat, hands in front of the mat. Then arch one leg, keep the other leg at a right angle of 90 degrees, kneel on the ground, then straighten your back, and push the arched leg forward for a certain distance with your back muscles to straighten your body. After doing this set of movements for 25 times, each group alternately practiced left and right to exercise the whole back.

5, thigh exercise

Sit on the floor first, then bend one leg and stick the sole of your foot on the inner thigh of the other leg. Keep the other leg straight and pull your hands forward until you catch the straight foot. This action can be exercised by lifting it to the inside of our thighs where it is difficult to exercise. After each group finishes 20 times, let the body rest, then change sides and practice alternately left and right. Let both legs get the same exercise. Do three groups every day, on both sides.

Men's basic fitness movements 2 1, squat

Squat is an important and basic action, which can not only bring you an ideal figure. If I can only choose one sport in the next days, I will definitely choose squat. Functionally speaking, squat can exercise your whole body, especially your core muscles, and make your other movements feel more relaxed. If you often do squats with correct movements, standing, walking, running and high jumping will become very simple. At the same time, when you are under heavy load, it will stimulate your body to release hormones to promote muscle growth.

2. advice on standing on top of your head

The key word is standing. When sitting, you can help yourself to complete the action with a little equipment. At that time, when you were standing, there was nothing to rely on. At this time, you have to activate every muscle in your body to help you complete the action. If you want to exercise your core muscles, try pushing heavy objects over your head. Mastering this movement can greatly improve the quality of your flat bench press, pull-ups and push-ups

Step 3 pull-ups

Many people don't like pull-ups because it is difficult, but always avoiding this difficult movement will lead to some defects in your muscle exercise. Pull-ups can be said to be the most important action to exercise the strength muscles of upper limbs. Why? Because it is more efficient than other actions and less likely to cheat. If pull-ups are too difficult for you, you can start with a small amount of exercise, gradually exercise yourself to a more standard group, and do more pull-ups at the same time, being careful not to swing back and forth on the horizontal bar. You want efficiency, not quantity.

4, flat support

This action seems simple, but many people's actions are incorrect. On the premise that your movements are correct, it can be said that this movement is enough for you to exercise your core muscles. At the same time, plate support can be carried out anywhere without other auxiliary equipment. If you can stick to it perfectly for two minutes without shaking your body, it will greatly improve your stability.

Step 5 stretch

Many people will ignore these warm-up exercises. Without sufficient warm-up, it is impossible to ensure the full extension of the action, which means that the exercise effect will be discounted. Generally speaking, it is particularly important to warm up your hips, because almost every movement you make involves your hips. Try to remember some simple warm-up exercises so that you won't forget that you need to warm up more easily.