How do men keep fit during the season?
1 push-ups
Mainly men's pectoralis major, not limited by time and space, just find two single stools, one on each side, supported by both hands and lying on the table. 12 is one group and needs three groups.
This action has the function of correcting hunchback. Remember to tuck in your abdomen when doing push-ups, and stretch your chest as much as possible to make your chest muscles full and stylish.
2. Abdomen and legs.
Lie on your back on the inclined plate, straighten your arms, hold the support behind your head with both hands, keep your upper body fixed, and straighten your legs up to do abdominal tuck and leg lift. Keep your legs as close to your chest as possible, then put them down, then raise your legs, in turn. One group can do 10- 15 times, rest after finishing 1-2 minutes, and then do the next group of exercises. You can do 2-3 groups. Do it 2-3 times a week.
The fixed angle of the inclined plate can be based on one's physical condition, for example, the waist and abdomen strength is better, and the inclination of the inclined plate can be larger, the strength is smaller and the inclination is smaller. When the abdomen is closed and the leg is lifted, the leg is straight. Don't bend your knees. When the legs are lowered, the speed slows down and the abdominal muscles can be stretched. This action can improve the muscle strength of the waist and abdomen, expand the chest and enhance the respiratory function.
3. Lie on your back at both ends
Lie flat on the floor or bed with your legs together and your arms straight behind your head. When sitting up, lift your legs and arms up and down at the same time, move closer to the middle of your body, fold the pose in half with your hips as the axis, then restore it to its original state, and then continue to do it from both ends. Do l0- 15 times in a row, 2-3 groups at a time, 3-5 times a week.
You can use it to help practice after getting up in the morning or doing other things. When sitting up at both ends, the limbs should be naturally straight and the knees should not be bent. You should act at the same time, not in sequence Inhale when the ends are up and exhale when the legs are down. Don't hold your breath on purpose. At the beginning of training, the coordination may be poor, the hands and feet can't be lifted or folded at the same time, and the hands and feet can't touch each other. This action can increase the strength of the waist and abdomen and improve the coordination of the body.
Step 4 bend over and row
Standing in an empty place, holding two unopened bottles of mineral water in your hand, your knees are slightly bent, your back is bent, and your chest is raised. Your hands rely on your back to lift the mineral water up and take back your shoulders. 12 group, do three groups.
This action is mainly to exercise the back, not to mention increasing strength, but also to reduce back fat and modify back lines.
5. Hold the wall and squat down.
You need to choose a wall at home and squat down slowly with the strength of your legs. It is best to hold a small object in your hand, such as boiling water, so that you can exercise your legs when you squat, and you can also get rid of the excess fat in your legs to make your legs look better. 15 group, do three groups.
Step 6 push-ups
At home, lie prone on the bed, put your head in your hands, and then rely on the strength of your waist to get up. Strengthen the waist strength, 15 in one group and do three groups. This action mainly exercises the waist.
7. Kick with heavy load
One leg is supported upright, and the other leg is tied with a sand bag or other heavy objects and kicked forward. The kick height should be at right angles to the upper body. After kicking 5- 10 times, change the other leg to continue.
8. Biceps lifting
Use two unopened mineral water bottles to make dumbbells and lift them in parallel, but remember to keep the upper arm close to the trunk when doing it, and fix and contract the biceps brachii with the strength of the biceps brachii to increase the strength of the hands. 15 group, do three groups.
9、
Through the * * * of three acupoints, the local blood circulation can be improved, the fire and inflammation that are easy to occur in autumn and winter can be prevented, and the immunity can be improved. These three acupoints are Dazhui (below the most prominent vertebra behind the neck when lowering the head), Quchi (the outer end of the elbow transverse stripes formed by bending the elbow at right angles, and then moving outward 1.5 inch), and Fengmen (Dazhui moves two joints downward, and then moves one and a half fingers left and right). You can press and rub each acupoint with your middle finger for 2-3 minutes.
Men in autumn and winter
For growing teenagers, outdoor sports such as football, basketball and long-distance running, choose.
Adults who are working, such as badminton, table tennis, indoor fitness, billiards, bowling and so on, do not do much exercise, which will have a certain exercise effect on their bodies.
Older friends can walk slowly, take a walk or beat Tai Ji Chuan.
1 bike
A tight coat can not only set off your perfect upper body muscles and lines, but also reduce the resistance when riding a bike and help you maximize your speed and * * *. Choosing a pair of shorts or trousers with appropriate length can reduce the friction and hindrance of cloth to knee joint movement. It is best to wear hard-soled sports shoes when riding a bike, which can help to fix your feet and prevent your ankle from being injured in high-speed sports. Don't forget to wear a pair of fingerless gloves, which can firmly hold the handlebar and protect the palm of your hand.
Step 2 run
Just wear loose clothes when running, and a general T-shirt is fine. Of course, it is better to choose clothes with functions such as rapid perspiration. Choose high-tech and powerful running shoes. This kind of running shoes has good tension, softness and easy bending. They are comfortable to wear, and can also play a cushioning role and protect your feet.
Step 3 fight
Tight top is the best choice in combat, and the material absorbs sweat and breathes. It's good to have loose pants, but not too wide. Because pants that are too wide may not be good for you to do something like fly.
Step 4 do barbell exercises
Wear a pair of shorts that fit. Because standardized movements can get the best exercise effect, and if you wear pants, it will cover your legs and you can't see whether you are bent to the standard. Shorts are best above the knee joint, which can help you make every movement the most standard, and the range of movement is not easily limited by pants.
The above is a summary of men in autumn and winter for your reference.