Men's fitness should pay attention to science and methods. If they don't warm up well, they may pull a muscle. I believe many men will increase their body posture through fitness. There are many ways to exercise, but scientific fitness is also needed. Men should pay attention to science, methods and skills in fitness. Come and have a look with me.

Men's fitness should pay attention to science and methods.

Science and methods that men should pay attention to in fitness

Nowadays, more and more men are exercising. Everyone wants to have a good figure, but many people are temporarily hot and can't stick to it. Cause your body to get out of shape day by day. Let's take you to some key points of male fitness and learn together.

First, breathe correctly.

When doing bodybuilding, correct breathing is very important, which can get twice the result with half the effort. Specifically: inhale when you exert yourself, and inhale as deeply as possible; Exhale when you relax and exhaust as thoroughly as possible.

Second, arrange the time reasonably.

We usually think that exercise in the morning is the best. Indeed, getting up early in the morning and doing some exercise will make people feel refreshed all day. But as far as the effect of exercise itself is concerned, morning is not the most suitable time, and the best exercise time in a day is 3 -5 pm. Of course, except for professional athletes, the prime time for most people to exercise is also the busiest time in their work and life, and they are unlikely to have time to do bodybuilding. Then you might as well choose to exercise around 8 pm, and the effect is good.

Third, pay attention to frequency.

In fact, bodybuilding does not need to be done every day, and the effect is not good. The best effect is to do it three times a week, that is, once every other day, and then take an extra day off on weekends. If you can't do it, you can do it twice a week, but you can't do it less, otherwise it won't work. For friends who want to lose weight, you can do it again.

Fourth, auxiliary equipment.

The function of home fitness equipment is limited, and muscles in several parts can't be trained, so it's best to buy some auxiliary equipment, among which dumbbells are the most commonly used. If economic conditions permit, you can buy a set of dumbbells with different weights, and vice versa. Don't underestimate the small dumbbell. It does a lot of exercise. It can exercise your biceps, triceps, wrist strength and chest muscles. Put the dumbbell under your neck and do sit-ups. The effect is quite good.

Five, shoulder exercise

This set of movements is not only to increase shoulder strength (both weightlifting and pull-ups can do this), but also to increase flexibility. Rolling over in bed requires shoulder flexibility. To achieve the best effect, straighten your arm forward, grasp your left wrist with your right hand, then pull your arm over your head and exert a little force backwards until you feel a slight pull under your armpit. Hold this position five times, then relax your arms and repeat this action once or twice.

Men should pay attention to science and methods in body-building. What do men eat after fitness?

1, sweating, careful dehydration.

Men need water more than women. For men, muscle needs more than three times more water than fat, while in men, muscle accounts for about 40%, and in ordinary women, muscle accounts for only a little more than 20%.

Water can also lubricate joints, regulate body temperature, dissolve nutrients and transport them into human body. Generally, men need about two liters of water every day, and men who exercise consume twice as much water.

2. Chromium should be supplemented in time during training.

Chromium is an essential mineral to sustain life. It can reduce cholesterol in human body, increase endurance, make muscle grow and oxidize fat.

High-quality grapes and raisins have the reputation of natural "chromium bank". Ordinary men can provide enough chromium by eating a bunch of grapes every day, and men who participate in fitness exercises need to double it.

3, there is often congestion on the body, and vitamin K needs to be supplemented.

During exercise, some people bump a little, get bruised or bruised for a long time, which is the signal that the body lacks vitamin K, and vitamin K is "the hero who stops bleeding". Without it, blood coagulation will be delayed, and in severe cases, blood will not coagulate.

Broccoli is very rich in vitamin K. Eating broccoli 2-4 times a week can relieve congestion or congestion. Secondly, asparagus and lettuce also contain vitamin K. Regular consumption of foods rich in vitamin K can not only strengthen the elasticity of blood vessel walls, but also prevent congestion and congestion.

4, exercise cramps, pay attention to supplement calcium and magnesium.

The symptoms of leg cramps after exercise do not mean that you are overloaded with exercise, but are caused by insufficient nutrition. The main function of calcium and magnesium synergy in human body is to participate in neuromuscular conduction. Physical exercise is easy to cause calcium and magnesium deficiency in human body, which in turn hinders neuromuscular conduction and leads to leg cramps.

The daily calcium requirement of adult men is 1000 ~ 1800 mg, and the recommended daily dietary supply of magnesium is 350 mg. There are abundant sources of calcium, among which milk is a good choice. Magnesium contained in green leafy foods is the easiest to absorb, and nuts and seafood are also rich in high-quality magnesium.

5. Poor desire and excessive zinc loss after exercise.

Zinc is called the "sex element" of men. Zinc deficiency in the body will affect the number and activity of sperm. For men who take part in fitness exercises, more zinc will be lost, especially when they sweat a lot, so zinc supplementation is particularly important for men who exercise regularly.

2. What are the benefits of male fitness?

1, run if you want to be happy, and release the pressure of life and work.

Living in this high-pressure society, there are too many things to face every day, and some people are easily crushed, resulting in psychological depression and negative energy. When you sweat, there is a good solution. Runners have such experiences and feelings, and their mood will change when they encounter troubles.

So what is the specific principle? Quite simply, active exercise makes our body produce a substance that is beneficial to body and mind, called "endorphin". Through exercise, the body will produce a lot of this element, which will make you feel relaxed and happy! So if you want to relieve stress, take active exercise!

2, fitness is cute, and it is easier to hunt girls around you.

Which girl doesn't like a man with a tight figure, thick arms and a flat belly? Lovely men can make women unable to control themselves, such as underwear with loving handles, lovely abdominal muscles and strong arm muscles, including the picture of Kai Ko covering her naked body with rose petals in Tiny Times 3 to expose her collarbone, making girls in the cinema scream and so on. If one day he suddenly starts to exercise, he must like someone around him, find a topic through fitness or make himself more confident through fitness.

3. Fitness is Viagra, and rolling sheets is more fierce.

According to a survey, compared with sedentary people, walking fast for 30 minutes four times a week or doing other exercises with equivalent energy consumption, such as swimming and jogging, can reduce the incidence of sexual dysfunction in adult men by 2/3. Because the muscle strength of abdominal muscles and limbs plays an important role in the concrete implementation of plate rolling, it is very important to train the waist and abdomen muscles and limbs moderately.

4. Fitness can build self-confidence and meet challenges.

Losing enthusiasm for life and feeling depressed will make men feel helpless, incompetent and unable to do anything. So the simplest solution is to start fitness.

As long as you gradually set exercise goals for yourself at the beginning of fitness, then with the gradual realization of the goals, men can get a happy mood and establish self-confidence for themselves. Secondly, long-term exercise can help men develop good living habits, make their bodies healthier and bring positive mental changes to men.

5. Fitness promotes better sleep.

A good night's sleep will improve your concentration, efficiency and mood. Exercise is the key to a good sleep. Regular exercise can help you fall asleep faster and make you sleep deeper.