Exercise makes people strong and young. Strong muscles, agile movements and vigorous spirit will make men full of masculinity, and proper and reasonable exercise is a good way to maintain male charm. However, the emphasis of men's fitness at different ages is different.

20 years old: strengthen muscle exercise

For men of this age, the functions of all parts of the body are at their peak. At this time, you can make your muscles strong and developed through intensive exercise. The exercise effect in this period can be used as a "reserve resource" for your health, which will benefit you for life. By exercising muscles, the cardiopulmonary function will be improved, the endurance level will reach the peak, the overall physical quality will be improved rapidly, and even the male characteristics will be more prominent.

It is best to do muscle exercise three times a week for about 30 minutes each time, and it is best to do it every other day. The method is to do warm-up training first. You can jog 10- 15 minutes and do some stretching. This is done to prevent sports injuries, because some injuries that are not serious when they are young are likely to bring big problems when they are old. Then do gravity training and try to lift weights such as dumbbells and barbells. Strength from small to large, weight from light to heavy. Do 10- 12 times each time until you feel muscle fatigue, stop and rest for a few minutes. You can also choose push-ups and pull-ups. In short, we should fully exercise the chest muscles, shoulder muscles, back muscles, biceps, triceps, abdominal muscles and leg muscles, and of course, assist some aerobic exercise.

30 years old: pay attention to flexible exercise.

Good flexibility is equally important for men. At the age of 30, the joints and bones in men will become fragile, especially those who lack exercise or have wrong exercise habits, and joint diseases will occur. In order to maintain the toughness of bones and muscles, we should strengthen the exercise in this area.

You can stretch 10- 15 minutes every day, focusing on the back, waist and legs. During the work break, you can use the following actions: reach your toes with your hands, lift your legs on your back, stretch your body, or go to the gym to learn a set of flexible actions. You can still choose most sports at this age, but if you haven't exercised for several months, you should exercise again step by step, and it is best to have a cardiopulmonary function check before exercise.

40 years old: Keeping in shape is the key.

Middle-aged people are the most prone to paunchy and out of shape. Men over the age of 40 should adhere to moderate-intensity exercise and choose appropriate exercise, which can not only strengthen the body, but also prevent common diseases such as hypertension and cardiovascular diseases.

It is suggested that moderate-intensity exercise such as jogging, swimming and brisk walking should be carried out three times a week, and some strength training to prevent muscle aging, such as pushing dumbbells, should not be too heavy, but it can increase the number of exercises. At this time, we must cultivate our favorite fitness programs and stick to them to lay the foundation for fitness after old age.