Eating more coarse grains after each exercise will reduce the risk of diabetes and heart disease for the body's metabolism; Eating more fruits and vegetables is conducive to supplementing cellulose, promoting gastrointestinal health and promoting the burning of excess fat.

Fitness methods for 30-year-old men

Single-arm lifting

Grab a dumbbell in your right hand and put your left knee on the bench. The right hand naturally droops and straightens, and the dumbbell is pulled to the waist by the muscle strength of the upper back. Keep still for a while, then slowly put down the dumbbell.

pull-up

Palm forward, raise your hand to grab the bar, the distance between your hands is wider than your shoulders, and your body naturally droops. Then push, pull your head over the bar, and then slowly lower it.

swim

This kind of whole-body exercise is very effective in strengthening cardiopulmonary function and muscle endurance. The scientific swimming method is to swim back and forth, hold your breath and swim back and forth.

Bicycle exercise

This weightless aerobic exercise can improve the cardiopulmonary function of the human body, but it can't exercise the upper body.