Ten rules of perfect male fitness, we still have some things to pay attention to when warming up. Exercise can improve the body's resistance and ease our mood, which is beneficial to strengthen our physique. What are the benefits of sharing the top ten rules of perfect male fitness below?

Ten rules of perfect male fitness 1 1, focus on the first.

Concentration is so important. When many people exercise, they don't focus on the muscles they want to exercise or the actions they should do, but they use their strength in the wrong places and practice the wrong muscles.

For example, if you want to practice your chest muscles, you will be distracted and practice your triceps. In the end, you will become a Popeye pie with a small chest and too big arms, which looks very funny. Only by paying attention can we make correct movements and avoid sports injuries caused by wrong posture. Fitness is really not cost-effective.

2. Dietary discipline

Fitness must be matched with diet to have corresponding effects.

Just after exercise, it is a "no-eating period", and eating is the most taboo. Because half an hour after exercise is the best time for the body to absorb, if you eat at this time, you will eat some fatty things, and the calories you just consumed will be replenished at once.

I still remember that before I was twenty years old, I never avoided eating, as if I couldn't get fat no matter how I ate. However, the closer you get to the age of 30, the more you find that the body's metabolic function weakens and fat is easy to accumulate. If you are not careful, you will have an extra swimming ring. However, men, like Carroll, find it troublesome and trivial to calculate calories. I think the best and most effective way to calculate iron is to "halve all". No matter what you used to eat, you don't have to eat anything special now, just halve the previous amount. Like I used to have a sandwich and a large cup of milk tea for breakfast, now I have half a sandwich and a medium cup of milk tea; Eat half a box for lunch, afternoon tea and dinner, and then halve it.

I like fried food very much, because people are always greedy, so I invented a set of countermeasures. As long as I eat fried food or a big meal, I will immediately make up the cold "dragon fruit" and let my body clean up.

3. perseverance

Persistence is the key to fitness. As long as you are not lazy, you will surely blossom and bear fruit. If you are a frequent gym goer, spend an hour and a half to two hours at a time, three to four times a week; It would be great if you practice at home for half an hour to an hour every day.

4. Calm down

Ha! When many people do exercise, they have a lot of expressions because they want to suck milk as hard as possible, which affects the muscles of a face and then regenerates wrinkles. Fitness people must be calm, try to keep a "deadpan" when doing exercise, and focus on the body muscles to be exercised, so that your face can avoid the fate of accelerating aging.

5, the rhythm of breathing

This is the most important part of exercise. Usually you will hear two schools of thought, one is any exercise, exhaling when you are near your heart, and inhaling when you leave your heart. My personal experience is that any way of breathing is ok, as long as you feel comfortable!

6. Don't compare.

No matter the load-bearing ability or the number of movements, you can't hold on. Many people exercise like they are possessed. Always want to do more and become immortal quickly, which is quite dangerous.

If you have more than you can chew, you can't bear more weight. You have to add another half kilo, or you'll be exhausted. You have to do it more often. Sports injuries caused by hard support often have disastrous consequences. Everything depends on how much and how many times you feel comfortable. I used to be overweight in the gym, so I called for help. Still an old saying goes, the amount of fitness is not much, but perseverance.

7. Set up an imaginary enemy

This is an art, people must have a living imaginary enemy to inspire them, in order to have the motivation to make progress and a sense of accomplishment. This goal is most suitable for people around you. You think that you have a good figure, and it will not be too difficult to achieve. You can directly examine people every day, such as the sunny and strong brother in the office or the prince with lines in the circle of friends. Don't aim too high and regard Schwarzenegger as an imaginary enemy, then you will live in constant frustration. Wait until the imaginary enemy is defeated in the first stage, and then find the next more difficult target.

8. It's time for Mr. Muscle to change his taste.

Muscles get tired when they are inertial. If you let it do the same action or bear the same weight for a long time, it will be tired and slow, and your efforts will be in vain. So every two or three months, I will change my fitness movements, increase or decrease the weight I carry. This will continue to strengthen muscles and lines.

9. Mr. Muscle should take a break, too.

The most important thing in fitness is to exercise the muscles in the same part. Be sure to rest your muscles for 48 hours before you can practice. Because muscles without rest will not grow beautifully, and constant practice will only drag them down quickly and make them stand upright.

Therefore, we must arrange a good schedule, such as practicing chest and abdominal muscles today, triceps and biceps tomorrow, deltoid and gluteus the day after tomorrow, and then practicing chest muscles circularly.

10, the war against boredom

Men who are interested in exercising strong physique, please recognize one thing. Fitness is boring. Why many people give up halfway is because they can't stand loneliness and boredom, so it's best to find a good friend to practice together, encourage each other, or match an activity they like very much, so as to resist the boring offensive.

I usually play video games or listen to music at the same time when I exercise at home. The way to do this is to spend 5- 10 minutes with your heart, practice one round of movements, and then play video games with the remaining 2-3 minutes. Distraction during rest and doing what you like can make fitness more effective.

Ten rules of perfect men's fitness 2. Men should pay attention to morning exercises.

1, "morning exercise" from the bed.

Don't get up immediately after waking up, but "lie in bed" for five minutes to let the biological clock adapt from slow to fast. At this time, you can rub your stomach, knock on your teeth, lift your anus, "comb your hair" (using five fingers as a comb is actually a head massage) and have a "psychological bath", which means thinking about happy and gratifying things, welcoming a new day with happiness and "getting up in happiness".

2. Avoid doing morning exercises on an empty stomach.

Don't do morning exercises on an empty stomach or full stomach, but eat some food, such as bread, milk, eggs and fruit, and do morning exercises outdoors after eating half full.

3. Pay attention to drinking water

After getting up in the morning, drink a cup of boiled water (cold water or warm water) to dilute blood viscosity, eliminate toxins accumulated in the body, and play the role of "internal washing". Then defecate to minimize the reabsorption of intestinal endotoxin by the large intestine.

The temperature is too low to do morning exercises.

If the temperature in winter morning is too low, or the temperature drops suddenly, it is not suitable for morning exercise, especially for the elderly and infirm, who have poor body temperature regulation ability and are prone to catching a cold. The elderly should also pay attention to keeping out the cold.

Don't practice in the forest on rainy morning.

Although you can still do morning exercises in rainy days, don't do it in the Woods, because the trees are still breathing oxygen at this time, and spitting carbon when there is no sunshine will make people suffer from carbon dioxide poisoning. At the same time, it is not suitable for morning exercise on the roadside, near factories and crowded places, which is seriously polluted and harmful to the body.

6. Morning exercises should be light.

Proper morning exercise is the "source of vitality" and the first start of a day's activities, which has a "switching effect". Light morning exercises can make people full of energy and vitality all day, and enhance their sense of humor and artistic appeal, which is not easy to cause endocrine disorders, and can also reduce anxiety and improve sleep quality. All this is achieved on the basis that light morning exercise can enhance the order of human biological clock. Morning exercise should be moderate, and it will be effective only if you stop sweating.

7, morning exercises and "smell the chicken dancing"

Some people even get up at three or four o'clock to exercise and then go back to sleep. This is not only vulnerable to air pollution, but also makes the biological clock disorder, leading to fatigue and premature aging. Because the ground air pollution is the heaviest before sunrise, there is less oxygen at this time. After sunrise, the green plants start photosynthesis, inhaling carbon dioxide, spitting out oxygen, and the air is fresh.

8. Rainy and foggy weather is not suitable for morning exercise.

The current "fog" is different from the previous "water mist". Because of the serious pollution, it is mostly "pollution fog" now. Tiny droplets contain a lot of pollutants and pathogenic bacteria. When you do morning exercises, you will breathe more pollutants. In severe cases, it will cause dyspnea, chest tightness and palpitation. Heart disease, cerebrovascular disease, especially not going out for morning exercise.