Question 2: What are the most suitable sports for men to keep fit? The basic characteristics of these fitness methods should be: easy to learn, not too much exercise, not too intense, not too bent over, and have a health care effect. Harmless to the elderly. Walk, climb stairs, hit Tai Ji Chuan. Jogging is a very suitable sport for the elderly. However, if you don't run it correctly, accidents may happen. Ball games suitable for the elderly, such as fitness ball, table tennis, badminton, tennis, billiards, gateball, etc. , are not too big, more suitable for the elderly to participate.
Question 3: What is the daily exercise for boys? Running.
Question 4: What fitness programs are suitable for 30-year-old men? When I was about 20, I broke the age record.
At this age, you can choose more intense competitive sports, such as basketball, swimming, cross-country cycling and extreme sports. These exercises can not only make your body develop more comprehensively, but also satisfy young people's pursuit of * * *, make you optimistic and positive, and have a kind of self-confidence that can challenge the whole world. This kind of vigor and spirit is essential for young people.
Men really can't afford to get hurt if they don't exercise
About 30 years old, consumption stage.
This period should be the golden stage of a man's body, which generally only happens to professional athletes. And our ordinary men's bodies have already passed the golden age and started to decline. Although we don't admit that we lost time at this time, the physical reaction has sounded the alarm for us men. Your body aches here and feels sick there from time to time, which means that you are really old and your body functions are beginning to deteriorate.
At this time, the body can no longer bear the fierce physical confrontation, and it is no longer suitable for sprinting and running outdoors. At this time, we are actually more suitable for spending in the gym: consuming the general's belly that is gradually accumulating and consuming the pressure burden from life and work. This is a kind of boxing that we usually choose to do some equipment exercises in the gym to vent our emotions in order to maintain our body shape, muscle strength and ambition.
When I was about 40 years old, I couldn't afford to be injured.
At this time, whether you admit it or not, you are really old and no longer a young man. Many times, you can deeply feel the artistic conception of the word "the mind is willing but unable", and various senile diseases have begun to appear.
After the age of 40, all the functions of the body are in a state of rapid decline, such as muscle atrophy, poor breathing and lack of physical fitness. At this time, not trying to be brave is the best choice. You can choose some fitness exercises, such as Tai Chi, jogging, walking, dancing, etc., which are low in intensity and can cultivate sentiment and cultivate self-cultivation. I suggest:
Life lies in exercise, and exercise lies in persistence. If you want to live a long and healthy life, please start exercising, even if you are 40 years old. Today, I just give a general description. In the next exercise tutorial series, I will explain in detail the fitness methods of different ages. Please stay tuned for this column.
Question 5: What are the movements of using dumbbells alone in fitness programs (mainly the following training movements1> Chest 2 > Back 3 > Shoulder 4 > Brachial 3.5 > Brachial 2.6 > Legs):
First of all, the chest
1. bench press: mainly practice the thickness of pectoralis major and thoracic groove.
Action: put the dumbbell on the bench with both hands, put the dumbbell on the shoulder, and palm up. Push the dumbbell up until the arm is straight, stop for a while, and then slowly recover. Tip: Push-ups and squats are curved, so that pectoralis major can be fully contracted and fully extended.
2. Pushing upwards: mainly practicing upper chest muscles.
Action: the action essentials are the same as those recommended for lying position, except that the stool surface is adjusted to an inclined angle of 30 ~ 40 degrees and leans on it.
3. Sleeping bird: mainly practicing the middle thoracic groove.
Action: On the supine stool, hold dumbbells with both hands, palms facing each other, and naturally stretch your arms over your chest. The elbow of the arm is slightly bent to lower the dumbbell to the lowest point on both sides, the pectoral muscle is fully extended, and the pectoral muscle is forcibly contracted to lift and restore the arm.
4. supine straight arm pull-ups: expanding the chest and practicing the best action of pectoralis major and serratus anterior.
Action: Lie on your back on the cross stool, with your shoulders on the ground and your feet on the ground. Hold one end of the dumbbell on the chest with both hands, and slowly put (put down) the dumbbell on the back of the head with the shoulder as the axis (feel the stretching of the chest muscles and chest). When it reaches the limit, lift the dumbbell to restore it.
Note: In order to prevent damage, the descending process should not be too fast.
Second, the shoulder
1. Push: mainly practice the deltoid.
Action: Sitting posture, holding the dumbbell with both hands to the side, elbow abduction, palm forward, pushing the dumbbell to the highest point in an arc, stopping for a moment, and slowly controlling the dumbbell to recover according to the original route (arc). Tip: You can also do it standing, with both arms at the same time, or with one arm.
2. Side lift: mainly practice the middle bundle of deltoid muscle.
Action: Hold two dumbbells in front of your legs, lean forward slightly, bend your elbows slightly, lift the dumbbells to shoulder height on both sides, make the deltoid muscle in the "peak contraction" position, pause for a moment, and then slowly control the shoulder muscles. You can also do it with one arm and rotate with both arms.
3. Bend over and lift sideways: mainly practice the posterior deltoid.
Action: Hold dumbbells with both hands, palms facing each other, bend over and bend your knees, stabilize your body, lift your arms to both sides, and then control them to decrease slowly.
4. Shrugging: Mainly practicing trapezius muscles.
Action: Hold the dumbbell beside you, bend your knees slightly, lean forward slightly, fully lift your shoulders, try to touch the earlobe with the shoulder peak, pause for a moment, and then slowly control the lowering.
Third, back
1. Bend over and paddle with both arms: mainly practice latissimus dorsi.
Action: Bend your knees slightly, hold dumbbells in each hand and hang them in front of you. Use the contraction force of latissimus dorsi to pull the dumbbell to elbow and shoulder height or slightly higher.
Above the shoulder, stop for a while, and then control the dumbbell to return slowly with the tension of latissimus dorsi. Note: when rowing, latissimus dorsi mainly contracts and stretches, and the upper body should not be lifted to avoid borrowing.
2. Bend over and paddle with one arm: mainly practice the outer back and lower back.
Action: Hold the dumbbell with the palm inward, and hold the fixture at the knee position of the same leg with the other hand to stabilize the body. Lift the dumbbell to the waist position (the back muscles are fully contracted), stop for a while, then slowly recover in a controlled way (fully stretch the back muscles), and then change one side to the other after completion.
3. Straight leg hard pull: mainly practice the lower back, gluteus maximus and biceps femoris.
Action: Hold the dumbbell with both hands and hang it in front of you. Your feet are naturally open, shoulder width apart, your legs are straight, your back is straight, your body is bent forward, and your head is raised until your upper body is roughly parallel to the ground. Then the lower back muscles contract and restore the upper body. Note: In order to maintain tension, the dumbbell should not touch the ground when leaning forward. You shouldn't walk too fast.
Fourth, biceps brachii
1. Alternate bending: mainly practice biceps brachii and separate biceps brachii.
Action: Sit (or stand), hang dumbbells at your sides with your hands, palms facing each other, elbows at your sides. With the elbow joint as the fulcrum, bend upward, at the same time, palm up, forearm rotate outward, lift to the highest point to tighten biceps brachii, pause for a moment, and then control the reduction. Do it in turn.
2. Mind bending: mainly practice biceps muscle peak.
Action: Stand, the upper body naturally bends forward, dumbbells are hung in front of the body, and the upper arm rests on the knee or leg on the same side. The other hand is bent on the same knee or leg to stabilize the body. The arm holding the dumbbell bends upward to the highest point, so that the biceps brachii contracts to the limit, stops for a while, and then slowly recovers.
3. Lateral bending: mainly practice the brachialis and forearm muscles.
Action: Sit (or stand), hang dumbbells on the side with both hands, palms facing each other, upper arm close to the side, elbow joint as the fulcrum, bend upward to the highest point, pause for a moment, and then slowly recover. Tip: You can do both arms at the same time or alternately.
......& gt& gt
Question 6: What items are there in the gym, such as exercise bike, rowing boat, stair machine, treadmill, calf bender, heavy hammer stretcher, lift heel exerciser, etc.
Dumbbells, kettle bells, crank barbells, spring tensioners, fitness discs, elastic rods, handles, etc.
Fitness club fitness projects include: all kinds of unarmed aerobics, rhythmic gymnastics, bodybuilding gymnastics and all kinds of self-resistance movements.
All kinds of sports equipment are used for various exercises, such as dumbbells, barbells, kettlebells and other weightlifting equipment, gymnastics equipment such as horizontal bars, parallel bars, ropes and poles, strength training equipment such as spring tensioners, pulley tensioners and rubber bands, and various special comprehensive strength training racks, power bicycles, stair treadmills, flat treadmills, rowing machines and other aerobic training equipment.
Question 7: What do male and female members usually exercise when they go to the gym? Men practice equipment more, and women run and do yoga more.
Question 8: What will a boy do if he likes you in the gym? Be close to you and do the same fitness program as you.
Question 9: What are the most suitable fitness exercises for men? There are many advantages to doing regular fitness exercises. Rock climbing, swimming and basketball are all fitness exercises suitable for men.
I hope I can help you, thank you!
Question 10: Just going to the gym, how to practice the introduction knowledge of male fitness? According to your introduction, your exercise goal should be to gain muscle and improve heart and lung function.
Suggestions on Exercise Training to Improve Cardiopulmonary Function
Exercise: running
Exercise frequency: not less than 5 times a week, recommended daily 1 time.
Exercise time: 50~60 minutes
Exercise intensity: Exercise intensity is usually reflected by heart rate, and it is best to control the heart rate during exercise within the range of 74%~84% of the maximum heart rate (220- age).
The principle of muscle growth: muscles don't come out during exercise. In strength training, training will destroy muscles. Supplementing protein is used to replenish damaged muscles. In the process of supplementation, the original muscle fibers will gradually become larger, which is the basic principle of muscle growth. If you continue to train before the muscles recover, it will only be counterproductive. Therefore, strength training and protein's supplement are the key to muscle growth.
The parts of strength training are the main muscle groups of the whole body, such as upper limbs, chest, back, abdomen and lower limbs. Train muscle groups of different parts twice a week, with an interval of more than 48 hours. The number of training groups in each part is four, and the interval between groups is 2 minutes. There are 8 people in each group, and the weight is 60% of the maximum weight you can complete the action. For example, if you can pull up 50KG at a time in the pull-down action, then you can choose 30KG as the training weight each time.
Strength training plan: Because you are in the gym and you are a beginner, I suggest you use mechanical strength equipment first. You can make a plan according to your actual situation and the principles I gave above.
Upper limb: biceps brachii trainer. Twice a week, Monday 1 time, once on Thursday. Two groups at a time; Grouping interval: 1 min; Number of people in each group:12; Weight: 60% of the maximum weight to complete this action at one time.
Chest: Badge trainer, self-locking barbell 1 time on Tuesdays and 1 time on Fridays, with an interval of more than 48 hours. Two groups at a time; Grouping interval: 1 min; Number of people in each group:12; Weight: the method is the same as above
Back: pull-down trainer, rowing machine; Twice a week, Wednesday 1 time and Saturday 1 time, with an interval of more than 48 hours. Two groups at a time; Grouping interval: 1 min; Number of people in each group:12; Weight: the method is the same as above
Abdomen: rotate abdominal muscle training, press the trainer 1 time every day, with an interval of more than 24 hours. Two groups at a time; Grouping interval: 1 min; Number of people in each group:12; Weight: the method is the same as above
Lower limbs: Pedal the trainer twice a week, Tuesday 1 time and Thursday 1 time, with an interval of more than 48 hours. Two groups at a time; Grouping interval: 1 min; Number of people in each group:12; Weight: the method is the same as above
Dietary precautions:
You can eat two or three eggs a day, but be careful not to eat two or three eggs at a time. Eat a whole egg for breakfast, an egg white at noon and an egg white for dinner (egg yolk cholesterol is too high, one egg yolk a day is enough). Eat two or three at a time, not everyone can digest.
You must eat meat, but what kind of meat should you eat? Eat less meat, even the whole lean meat contains a lot of fat. Eat more chicken and fish with high protein and low fat.
Rice, noodles and other flour and rice carbohydrates are halved, and the insufficient part can be replaced by crude fiber (celery, Chinese cabbage, rape, spinach, Chinese cabbage, etc.). ), it can not only avoid excessive calorie intake, but also increase satiety.