There are five essential movements for men to keep fit. No one can refuse a strong body. You know, fitness means how much effort you have made, and even your life has changed a lot. Now, let's share the five actions necessary for men's fitness!
Five Essential Actions for Men's Fitness 1 Action 1: Bend your knees and bend over.
Exercise parts: tendons, calves and buttocks. Action essentials: put your feet together and bend your body downward. Bend your knees slowly until you feel pressure on your back. Hold your arms tightly and take a deep breath. At this point, the body will have a feeling of flying high, relax the head, neck and shoulders, slow down breathing, slowly swing the body, or gently shake your head for a minute and return to the standing position. Function: Exercise leg strength and lower blood pressure.
Action 2: Sit in an empty chair.
Exercise parts: shoulders, chest and legs. Action essentials: straighten your body, put your feet together, palms facing each other, lift your arms up along your head and tilt your head back. Inhale, bend your knees, and then sit down as if sitting in a chair. Don't let your knees exceed your toes. Every time you inhale, you should hold your chest out and abdomen in. Sit down slightly every time you exhale and bear the pressure on your back for 30 seconds. Function: Enhance leg strength and reduce abdominal fat.
Action 3: Step and squat
Exercise parts: hips, arms and legs. Action essentials: Take a step forward with your left leg, squat down, put your hands on your sides, and put your right knee on your left heel. Inhale, slowly lift your left leg for one minute, then switch legs. Repeat. Function: relax hip muscles and reduce sports injuries.
Action 4: Swing your body left and right.
Exercise area: shoulders and hips. Action essentials: take a big step forward with your right foot, squat, inhale, palms facing each other, arms tilted upward and shoulders tilted backward. Keep your front legs still and swing your body from side to side. Do not exceed the toe of the front leg knee, hold on for one minute, and then change legs and repeat. Function: strengthen the strength of upper and lower limbs, exercise the flexibility of shoulders and hips, and enhance the stability of knees.
Action 5: Bend your knees and lift your hips.
Exercise parts: chest, neck, spine, buttocks. Action essentials: bend your knees and reach your heels with your hands. Put your arms on the floor at your sides, palms down, exhale, and hips up for 45 seconds. Repeat this action three times.
Function: The intercostal muscles and connective tissue around the chest of many men are very stiff, which limits their vital capacity. This posture can make the chest breathe evenly, relax those tight muscles, and then make breathing smoother and easier. With the passage of time, continuous practice of bridge can improve the performance of all aspects of physical activities and help relieve the pressure on the upper respiratory tract.
Five actions of men's fitness II. First, the first muscle group is the leg.
It has always been emphasized that male friends should never neglect leg training when exercising. It is very necessary to exercise the leg muscles.
Here are a few moves. 1 is called barbell squat. When training this action, be sure to put the barbell on your trapezius muscle, not on the cervical vertebra, so as not to damage the cervical vertebra.
The second action is called sitting and stretching. When training this movement, it is mainly aimed at the training of quadriceps femoris.
Hold your chest and abdomen, bend your knees, put your instep under the rolling board, and slowly lift your legs until they are almost parallel to the ground.
The third movement is called dumbbell squat, which is also a very good one and can help exercise leg muscles.
The second largest muscle group is aimed at the arm muscle group.
Many male friends may focus on exercising unicorn arms. In this case, the arm muscles should be trained.
1 is called supine dumbbell arm flexion and extension. When training this movement, you must keep your body stable and don't shake it at will.
The second action is called the straight bar. This action can exercise the arm muscles more simply and efficiently, hold your chest and abdomen, lean forward slightly, and keep your arms as close to your sides as possible.
The third largest muscle group is the pectoral muscle group.
If you want to develop three-dimensional chest muscles, you need to train them.
The first action 1 is called flat barbell bench press. When training this movement, we must pay attention to the standardization of the movement, and insist on doing 3~4 groups for each movement, 8~ 12 times for each group.
The second movement is called the arm flexion and extension of the weight-bearing parallel bars, which is challenging and not suitable for beginners, but suitable for advanced stages.
The third movement, called Dumbbell Bird, needs to be performed on a flat bench, which can help stimulate the whole muscle group and exercise the anterior middle bundle of deltoid muscle.
The fourth largest muscle group is aimed at the back muscle group. Then practice an inverted triangle pattern, and the back muscles are essential.
The action of 1 is called high position pull-down, which is aimed at the training of the whole back muscle group. This action needs to be done in 3~4 groups every day, 8~ 12 times in each group.
The second action is called backhand narrow pull-down. When you need to train this movement again, completely let go of the grip and pause for a few seconds to feel the force on your back when you pull it down to your chest.
The third movement is called pull-ups, which is the simplest back training movement. We insist on 34 groups every day, 8~ 12 times in each group.
The fifth largest muscle group is aimed at abdominal training.
If you want to use abdominal muscles to build a mermaid line, this muscle group is essential.
The 1 movement, Russian waist twisting, aimed at abdominal oblique muscle training. During this exercise, the abdomen contracts and rotates, and the upper body remains stable. Don't shake it at will.
The second movement is flat support, keep your back straight, don't bend over and collapse your back, and don't pout for at least two minutes.
The third action is to lie on your back, bend your knees and lift your hips, lie flat on the yoga mat, put your arms on your sides, bend your knees slightly, and lift your hips by your own abdominal strength. When you lift them to the top, stop 1~2 seconds.
The fourth movement, bicycle belly rolling, is carried out in 3~4 groups every day, 30 times in each group.