Men's pursuit of muscle and fitness is equivalent to women's enthusiasm for beauty and weight loss. A pleasing figure is a plus for attracting the opposite sex and enhancing charm. The following is my sorting method for everyone to read.

bend down

Bend your waist down, keep your legs upright, and hang your arms and head in the air. Don't force yourself to touch the ground with your hands, try to relax, then naturally get up and stretch your back and leg muscles, pause for about a minute, and repeat it three times, twice a day, for two to three months.

sit-up

If you have difficulties at first, middle-aged men can also try to lie flat on the bed, with their legs together and straight, and lift up close to their chest.

: chromium supplementation

Chromium is an essential mineral to maintain life, which can reduce cholesterol, increase athletes' endurance and make bodybuilders gain muscle and lose fat. Can provide the best endurance guarantee. Ordinary men need at least 50 micrograms of chromium every day, and men who exercise a lot need 100 ~ 200 micrograms.

Prescription: Eat a bunch of grapes every day.

Fresh grapes and raisins are called "chrome warehouses". Ordinary men can provide enough chromium by eating a bunch of grapes every day. In addition, coarse grains should always be guaranteed on the dining table. The finer the food processing, the less chromium content. Try to use stainless steel cookers when cooking. The main component of stainless steel cookware is nickel-chromium alloy. According to the research, the content of nickel and chromium in food cooked with stainless steel cookers is very high.

: supplement magnesium-containing substances in time

After doing exercises in the gym, I often have leg cramps. This phenomenon does not mean that you are overloaded with exercise, but a signal light that you are undernourished. During exercise, your muscles will lose a lot of nutrients such as magnesium. The main function of magnesium in human body is to participate in neuromuscular conduction, and strenuous exercise and heavy physical labor can increase the consumption of magnesium in the body.

Prescription: Drink a bowl of porridge and eat an egg for breakfast.

The recommended daily dietary magnesium for adult men is 350 mg, which can provide him with 2/3 of the daily magnesium requirement for breakfast. In addition, green leafy food is the best source of magnesium, and nuts and seafood also contain magnesium. The source of magnesium is 1/3 from water. Remember to drink plenty of water after exercise.

: vitamin k supplementation

When you are often bruised or scraped, you may think that it is just improper exercise. In fact, this is a signal that your body lacks vitamin K. Vitamin K is known as the "hemostasis hero". Lack of vitamin K will delay blood coagulation.

Prescription: eat broccoli at least 2 ~ 3 times a week.

Both asparagus and lettuce contain vitamin K, but broccoli contains more vitamin K. 1 Cooked broccoli contains 250 micrograms of vitamin K, which is twice your daily vitamin K requirement. Eating cauliflower at least 2 ~ 3 times a week can strengthen your blood vessel wall and make it cast a "solid wall" to avoid external harm.

: Supplementing amino acids

When men have a large exercise load and need to pay extra physical strength, free radicals and acidic substances in the body will increase, which is easy to cause fatigue. Amino acids can help free radicals discharge and enhance physical strength. Lack of amino acids in the body can easily lead to fatigue.

Prescription: Use energy drinks instead of coffee and wine.

More than 8.4 grams of amino acids must be supplemented every day to ensure the needs of life activities. Replacing coffee and wine with some energy drinks will get unexpected results. Never indulge in coffee, although it can improve your instant energy, but it is followed by a long period of low tide.