Strong body and mind
1, belly in and leg up
Practice: lie on your back on the inclined plate, with your arms straight, supported by your hands, your upper body fixed, and your legs straight to do abdomen and leg lifts. Keep your legs as close to your chest as possible, then put them down, then raise your legs, and do this in turn.
Requirements: the fixed angle of the inclined plate can be based on your own physical condition, with good waist and abdomen strength, large slope of the inclined plate, small strength and small slope. When the abdomen lifts the leg, straighten the leg; Don't bend your knees; When the legs are put down, the speed slows down and the abdominal muscles can be stretched; One group should do 10- 15 times, rest for 1-2 minutes after finishing, and then do the next group of exercises. You can do 2-3 groups. Do it 2-3 times a week.
Function: improve the muscle strength of waist and abdomen, enlarge chest and enhance respiratory function.
2. Lie on your back at both ends
Exercise: Lie flat on the floor or bed with your legs together and your arms behind your head. When sitting up, push your legs and arms up and down at the same time, close to the middle of your body, fold your body in half with your crotch as the axis, then return to its original state, and then continue to hold your head up and hold your chest high. Do l0- 15 times in a row, do 2-3 groups each time, and exercise 3-5 times a week. After getting up in the morning or doing other sports, you can do auxiliary sports.
Requirements: when sitting up at both ends, the limbs are naturally straight and the knees cannot be bent. They should act at the same time, not in sequence. Inhale at both ends, exhale when your legs are down, and don't deliberately hold your breath; At first, the coordination may be poor, the hands and feet can't get up at the same time or the folding angle is small (the hands and feet can't touch each other). It doesn't matter, as time goes on, you can make your movements perfect.
Function: increase the strength of waist and abdomen and improve the coordination of the body.
Kick hard
Practice method:
1. Stand upright with one leg (weak physique), tie sandbags or other heavy objects to the other leg, and kick forward. The height of the kick should be at right angles to the upper body. Kick 5- 10 times and then switch to the other leg to continue.
2. The preparation action is the same as the method 1, but not kicking forward, but kicking to one side of the body. Kick it aside, the bigger the better. After kicking 5- 10 times, kick the other leg 3 times.
3. It is slightly different from the above method: not kicking, but buckling and stretching. Specifically, it is to sit on a high stool, hook dumbbells or other heavy objects with your feet, or tie sandbags to your calves. The upper body naturally contains a little chest, and hands are placed on both sides of the high stool. Non-load-bearing legs droop naturally, and load-bearing legs do flexion and extension. Change the other leg after flexion and extension 10 times, and change the leg for 3-4 times.
Requirements: when doing front kick and side kick, the legs should be straight, the knees should not be bent, and the upper body should not move; When doing high stool flexion and extension, the upper body does not move, and the knee joint is used as the axis for flexion and extension.
Function: mainly develop the strength of quadriceps femoris in calf and thigh.
How can I keep fit? Above, we introduced the exercise prescription to help men keep fit. The effect is very good. I suggest you exercise three times a week, then you will get good fitness results!