Introduction: Students all hope that they can have strong muscles, especially their retrogressive strength can be more invincible. This requires children to strengthen, so how do men strengthen their legs? What bad habits need to be avoided?

Effective strength of men's legs

One method: step squat.

Preparation posture: open your legs back and forth, with your left foot in front and your right foot behind. The distance should be equal to the length of your legs, and your arms naturally droop and stand upright.

Action: Squat your legs at the same time, bend your legs until the thighs and calves are at right angles, your right leg and knees touch the ground slightly, and your arms and upper body remain unchanged.

Note: You can lift heavy objects (such as buckets commonly used in Shaolin Temple) with both hands to increase the difficulty. This action should be divided into four groups with alternating legs, each group 15-20 times. Don't be too tired, don't do it.

Method 2: Squat with one leg.

Preparation posture: Stand with your left leg, lift your right leg on a high object (such as a window sill or chair), with your arms hanging naturally and your upper body upright.

Action: the left leg squats, the right leg does not move, and the arm and upper body do not change.

End action: the left leg is upright, the other parts are unchanged, and it is restored to the preparation posture.

Note: this action is done in groups, each group 12- 15 times, and the legs are alternately done in four groups. Can carry heavy objects to increase strength.

Method 3: Stand up and squat.

Preparation posture: feet are shoulder-width apart and toes are forward. Hold the side clamp with one hand, the other arm will naturally droop and the upper body will stand upright.

Action: Keep your feet still, squat your legs, straighten your hips, keep your arms and upper body unchanged, and keep your upper body and thighs on the same plane.

End operation: restore to ready state.

Note: the upper body and thighs are always horizontal during the whole movement, and the movement can be divided into four groups, each group 15-20 times. Appropriate weights can be placed on the chest to increase strength.

Men's standard

In fact, as long as we persist from now on, we can keep it up. To this end, Guangzhou Daily asked experts to design a set of exercise programs for male friends of all ages to enhance physical strength, enhance lung function and maintain limb flexibility. Everyone should exercise according to this plan, three times a week, 45-60 minutes each time. If you stick to it, you don't have to worry about being in poor health and bloated.

First, about 20 years old. Medically, this age group is called "record-breaking age group".

At this time, the body function is at its peak, and the heart rate, vital capacity, bone sensitivity, elasticity and other aspects have reached the best point. From a medical point of view, insufficient exercise during this period is more harmful to the body than large exercise. People of this age can exercise at any intensity.

During this period, the conventional physical strength gained through muscle strengthening exercise will not disappear after the exercise is terminated. The heart can increase blood transfusion through endurance exercise. In short, 20-year-old people can reserve resources for their future health. At this time, you must pay attention to exercise to keep your weight, otherwise it will be difficult to lose weight after 30 years old.

Exercise can be done once every other day on Monday, Wednesday and Friday, and each time it is about strengthening physical strength. The method is to try lifting weights with a load of 60% of the ultimate muscle strength until the muscles feel tired (about 10- 12 times each time). If you don't feel tired after practicing many times, you can increase the weight of the equipment, and you must exercise the main muscle groups (chest muscles, shoulder muscles, back muscles, biceps, triceps, abdominal muscles and leg muscles).

Exercise the cardiovascular system for 20 minutes by jogging, swimming, etc. The intensity is pulse 150- 170 times/minute.

Second, about 30 years old. The physical function of people of this age has surpassed the peak.

At this time, if physical exercise is neglected, the oxygen intake, which is essential for endurance, will gradually decrease. But don't be afraid, because you are still young. At this time, the joints of the body often make some noises, which is a harbinger of joints. In order to keep the joints flexible, we should do more stretching exercises. Also pay attention to the exercise of cardiovascular system.

Exercise is still Monday, Wednesday and Friday, with 5 degrees of cardiovascular exercise (jogging or swimming) every time, which is not as intense as when I was 20 years old. 20 minutes of physical exercise, compared with 20 years old, the weight of the trial lift is lighter, but it can be done more times. Stretching exercises, focusing on the back and waist. People who sit in the office for a long time should pay more attention to stretching. The method is: lie on your back and try to lift your knees to your chest for 30 seconds; Lie on your back, lift your legs apart, as high as possible, and hold for 30 seconds.

People of this age can still do all kinds of things. If you take a break, the principles you should follow when you exercise again. Doctors advise people over 35 to have an ECG before exercise.

Third, what should I do after I am 40 years old? Compared with 20-year-old, people over 40 years old have decreased their muscle exercise ability, physical strength gradually decreased, muscles shrank year by year, and their bodies began to gain weight.

Weight gain is related to the decrease of total muscle mass. Less muscle, less fat consumption, less appetite than when I was young, and my stomach began to swell. Therefore, people over 40 years old should not only keep a good figure, but also prevent common senile diseases, such as hypertension. Exercise twice every Monday and Friday, including: 25- cardiovascular exercise, moderate intensity, such as jogging and swimming.

The pulse of people over 50 years old should not exceed 130- 140 times per minute. 10- 15 minutes of equipment practice, the weight of the equipment is lighter than that of the 30-year-old, and it will be harmful to health if it is too heavy, but the number of times may be more. In order to prevent accidents, it is best not to use dumbbells, but to use fitness equipment. 5- Stretching exercise, paying special attention to the activities of various joints and those muscles that are easy to atrophy. Add 45 minutes of exercise on Wednesday to strengthen your physical strength. You can do push-ups and squats without any equipment. Repeat in multiple groups, about 20 times in each group, depending on your tolerance.

Recommended sports: tennis, long-distance skiing, swimming, jogging and dancing, walking.

Four bad habits of fitness are not good for your health.

1. Exercise until you sweat.

Many people like to sweat when they exercise. It seems that only when they are sweating can they feel full exercise, but in fact it has no effect, it will only make you lose a lot of water, leading to sports injuries such as cramps and water shortage. Therefore, once you sweat during exercise, you should replenish water in time and adjust the intensity appropriately, rest for a few minutes and drink two mouthfuls of water.

2. Choose only one sport.

Many people like to do only one kind of exercise, such as running or riding an exercise bike, thinking that they can do it as long as they persist for a long time. In fact, comprehensive exercise needs several kinds of exercises. "Walking 1 mile (about 1.6 km) can burn 100 calories; But in the same 20 minutes, if you do weight-bearing exercise on the equipment, you can burn 400 calories. " Emilhoff said. It can help you keep your muscle shape and delay the muscle relaxation caused by age, so it is best to combine aerobic exercise with weight-bearing training. "Try running, playing ball and lifting weights."

3. Exercise while flipping through magazines.

Some people often read magazines while pedaling bicycles, thinking that they can completely relax. You know, you can't do two things at once. Reading magazines means that you can't pay attention to the exercise you are doing at the same time. If you have to do something else to make exercise less boring, you can listen to music because it doesn't require concentration like reading.

4. Exercise on an empty stomach.

Many people who get up in the morning or get off work will exercise on an empty stomach. Doing exercise on an empty stomach is like driving a tank without oil. Your body needs energy to keep running. Some healthy snacks, such as oatmeal or bananas, can be easily digested and provide extra energy for your next exercise. Especially when you exercise in the morning, you can't eat on an empty stomach, because at night, your stomach is empty and your calories have been consumed. You need to add some fuel to your body.

Special consideration of

First of all, for bodybuilders with low exercise intensity, the amount of sweating will not be great, as long as they drink 1-2 glasses of water before and after exercise. Generally speaking, for bodybuilders whose main purpose is to lose weight, they should drink 1 glass of water before exercise, 1 glass of water every 30 minutes during exercise and 1 glass of water after exercise. If conditions permit, they should try to add some salt to the water to make it taste a little salty. Doing so can keep the internal environment of the bodybuilder stable and give full play to the fat burning effect brought by exercise. Secondly, for bodybuilders who exercise a lot, they should drink 2 glasses of water before exercise and one glass of water every 20 minutes during exercise. Not only a little salt should be added to the water, but also more sugar should be added. If conditions permit, it is best to add some honey. In this way, bodybuilders can keep enough blood sugar during exercise, so that muscles can get good working ability.

In addition, in addition to attention, we should also add some minerals to the body. Because many minerals will be lost with sweat when bodybuilders exercise, and their main components are potassium and sodium. It is suggested that bodybuilders eat more fruits or increase the intake of minerals. Such as bananas, oranges and other fruits, or mushrooms, broccoli, peanuts and so on.

In early summer, the weather is getting hotter and hotter, but many citizens are still engaged in intensive fitness activities in order to lose weight, dress and shape. However, due to unreasonable exercise, some people have low blood sugar and decreased resistance, ranging from dizziness to syncope. Experts remind the public that the body consumes a lot of energy, and only by choosing appropriate sports, moderate exercise intensity and reasonable diet can we truly achieve the purpose of fitness. A lot of exercise and eating habits are not good for your health.

In summer, the temperature is high, and the human body consumes a lot. The body consumption is often not replenished in time, and the body is often weak. Excessive exercise will lead to low blood sugar and decreased resistance, and in severe cases, it will lead to fainting, which is not good for the body. Therefore, it is particularly important to grasp the amount of exercise in summer fitness. It is best to exercise for 30 to 45 minutes every day, 30 minutes is the best, and citizens who are willing to lose weight can extend the exercise time to about 40 minutes.

Conclusion: Fitness room is the best way to exercise men's physique, but we still need to know about it. Especially in hot summer, we should pay more attention, otherwise improper fitness will cause health problems.