1, playing basketball
Many men like to play basketball, which can train the brain's thinking and judgment ability and the speed of the body's second reflex action after thinking; Can train the sensitivity of eye vision and ear hearing; It can train the muscle activity and muscle strength of the whole body, and also train endurance and improve body shape; It can train the coordination and agility of joints, promote the bone development of growing young friends, and make you grow taller.
2. Dumbbells
Dumbbell is a very simple small fitness equipment. Many fitness instructors recommend the use of dumbbells, because it is very suitable for male fitness exercises. If male friends want to exercise biceps brachii, they can try dumbbells. The effect is very good. Lift the dumbbell through your arm. In order to strengthen local muscles, do at least 50 exercises at a time. In order to effectively strengthen the shape of muscles.
Step 3 run
Running is a very simple and effective fitness exercise, suitable for all ages. Running1000-4000m every day can greatly improve the cardiopulmonary function and endurance in the body. At the same time, it can also exercise the muscles of the whole body, which is a method that can quickly train bodybuilding muscles.
Step 4 ride a bike
Cycling is also very good for the human body, so don't underestimate cycling every day, no less than jogging and swimming. In order to achieve the purpose of fitness, exercisers must master the intensity of exercise, and beginners generally pedal 60 times per minute; For exercisers with a certain foundation, the pedaling speed can reach 75 ~ 100 times per minute. It is advisable to exercise for 30 to 50 minutes at a time, not less than 4 times a week.
Step 5 walk at a brisk pace
Just like running, brisk walking is a simple and effective exercise. You can control your rhythm when you walk quickly. Athletes master their own intensity according to their health, physical strength, age and habits. Generally, the speed should be controlled at 100 ~ 130m per minute, and the walking time should be no less than 20min each time. It is best to take a walk in a place with fresh air and elegant environment half an hour before or after meals every night.
Step 6 push-ups
Push-ups are more suitable for friends who have a certain strength base. Male friends should pay attention to the amount of exercise when doing push-ups, and try to keep their bodies straight every time. Especially don't bend your legs and waist. Do at least 1 group every day, with 20-50 in each group. It is the best way to exercise arm muscles and strength.
7. Sit-ups
Sit-ups are one of the common ways to practice abdominal muscles, which does not take up space. It is also very suitable for home. It is recommended to do more than 30 sit-ups at a time.
8. Standing long jump
Standing long jump is a very fast way to train leg muscles and lengthen the whole body muscle lines. It is done in 3 groups every morning, noon and evening, with 25-50 in each group.
9. Get down and lie down.
When doing this action, you must do it in one go to get the best effect. Stand with your feet together. Squat down, put your palms flat on the ground, kick your feet back, lift your upper body with your hands, then bend your arms and keep your body parallel to the ground (keep your chest or knees off the ground) for at least 20 seconds. Finally, retract your feet to form a squat posture, then stand up slowly and repeat 8- 10 times.
10, swimming
Friends who can swim might as well try swimming in the indoor swimming pool several times a day. Swimming is more effective and faster than running to exercise muscles, and muscle lines will be longer and more beautiful.
1 1. Bend down and raise your hand.
Stand with your feet shoulder-width apart. Bend forward as much as possible, keep your head down as much as possible, and put your hands together at the same time. Then slowly raise your hands up to the limit behind your body for 20 seconds, then slowly let go of your hands and repeat 8- 10 times.
Pay attention to 7 details to make fitness more enjoyable.
1, select daytime fitness.
Try to put the daily fitness time at a certain time in the morning or evening to ensure that this time can be completely controlled by yourself. And you must exercise for at least half an hour five days a week. But remember not to exercise at noon.
2. Exercise cautiously and moderately.
Especially those over 35 years old, do a good physical examination before the start of training. As a part of physical assessment, health care doctors put forward a fitness plan, which includes: exercise mode, intensity, frequency, duration, exercise goals, etc.
3. Choose your favorite activity
Not everyone is suitable for running. You should determine the way of regular activities according to your physical condition and activity preferences. This can not only achieve the purpose of exercise, but also avoid the monotony and give up halfway caused by single exercise.
4. Prepare clothes and equipment needed for fitness.
If you choose to go fast or jog, it is enough to have sports shoes and sportswear; If you choose swimming, cycling or other sports, you should prepare corresponding equipment.
5. Accompanying fitness can provide team help.
The advantage of team fitness is that when you are not so active in fitness, the team can motivate you to exercise.
6. Set your own fitness goals
Do you want to lose weight? Lower cholesterol? Still want to lower blood pressure? These are our fitness goals. It is a kind of motivation to inspire us to keep fit.
7. Watch out for injuries
The best way to treat injuries is to prevent injuries to feet, knees and other parts in fitness; If you are unfortunately injured, you should stop exercising and go to the hospital in time.
In a personal fitness training, you can master some basic guiding rules in advance, understand the common sense of fitness, and prepare yourself for fitness. I wish your fitness exercise the expected results.