How can men exercise to have a good figure? When we exercise at the right time, it is more conducive to promoting blood circulation and enhancing physical fitness. In our daily exercise, moderate exercise can be full of enthusiasm for life. Now share how men develop good physical skills through exercise. Let's have a look.

How can men exercise to have a good figure? 1 Fitness methods for men to get a good figure.

At the age of 20, you can run 10 km every day and do 30 push-ups in one breath, but by the age of 40, you will find that your joints have clicked and become less flexible. Human aging is inevitable, so let it develop? I can't.

In fact, as long as you keep exercising from now on, you can maintain your youthful vitality. Therefore, Guangzhou Daily asked experts to design a set of exercise programs for male friends of all ages to enhance physical strength, enhance lung function and maintain limb flexibility. Everyone can exercise according to this plan, three times a week for 45-60 minutes each time. Stick to it, you don't have to worry about poor health and bloated figure.

First, about 20 years old. Sports medicine calls this age group a "record-breaking age group".

At this time, the body function is at its peak, and the heart rate, vital capacity, bone sensitivity, stability and elasticity all reach the best point. From the point of view of sports medicine, insufficient exercise during this period is more harmful to the body than large exercise. People of this age can exercise at any intensity.

Second, about 30 years old. The physical function of people of this age has surpassed the peak.

At this time, if physical exercise is neglected, the oxygen intake, which is essential for endurance, will gradually decrease. But don't be afraid, because you are still young. At this time, the joints of the body often make some noises, which is a harbinger of joint diseases. In order to keep the joints flexible, we should do more stretching exercises. Also pay attention to the exercise of cardiovascular system.

Third, what should I do after I am 40 years old? Compared with 20-year-old, the exercisability of people over 40 years old has decreased by 25%, their physical strength has gradually decreased, their muscles have shrunk year by year, and their bodies have begun to gain weight.

The pulse of people over 50 years old should not exceed 130- 140 times per minute. 10- 15 minutes of equipment practice, the weight of the equipment is lighter than that of the 30-year-old, and it will be harmful to health if it is too heavy, but the number of times may be more. In order to prevent accidents, it is best not to use dumbbells, but to use fitness equipment. Stretch for 5- 10 minutes, paying special attention to all joints and muscles that are prone to atrophy. Add 45 minutes of exercise on Wednesday to strengthen your physical strength. You can do push-ups and squats without any equipment. Repeat in multiple groups, about 20 times in each group, depending on your tolerance.

These are the skills of how men shape their bodies through exercise.

How can men exercise to have a good figure? How can men exercise to have a good figure?

First, 20 years old long muscles

During this period, the "routine physical strength" gained through muscle strengthening exercise will not disappear after the exercise is terminated. The heart can increase blood transfusion through endurance exercise. In a word, 20-year-old people can reserve "resources" for their future health. At this time, you must pay attention to exercise to keep your weight, otherwise it will be difficult to lose weight after 30 years old.

Exercise can be done every other day, such as Monday, Wednesday and Friday, for about 30 minutes each time. The method is to try lifting weights with a load of 60% of the ultimate muscle strength until the muscles feel tired (about 10 ~ 12 times each time). If you don't feel tired after practicing for many times, you can increase the weight of the equipment by 10%, and you must exercise the main muscle groups (chest muscle, shoulder muscle, back muscle, biceps muscle, triceps muscle, abdominal muscle and leg muscle).

20 minutes of cardiovascular system exercise, methods include jogging, swimming, cycling and so on.

Second, practice flexibility at the age of 30.

Exercise or do it every other day, 5-30 minutes of cardiovascular exercise (jogging or swimming) at a time, and the intensity should not be as great as when you were 20 years old. 20 minutes of physical exercise, compared with 20 years old, the weight of the trial lift is lighter, but it can be done more times.

5 ~ 10 minutes of stretching exercise, focusing on back and leg muscles. People who sit in the office for a long time should pay more attention to stretching. The method is to lift your knees to your chest as much as possible and keep them for 30 seconds; Lie on your back, lift your legs apart, as high as possible, and hold for 30 seconds.

People of this age can still do all kinds of physical exercises. If you take a break, you should follow the principle of "step by step" when you re-exercise. People over the age of 35 had better have an electrocardiogram before exercise.

Third, fitness at the age of 40

People over 40 should not only keep a good figure, but also prevent common senile diseases, such as hypertension and cardiovascular diseases. Exercise twice every Monday and Friday, including: 25 ~ 30 minutes of cardiovascular exercise, moderate intensity, such as jogging, swimming, cycling and so on. People over 50 can do 10 ~ 15 minutes of equipment practice. The equipment weighs less than 30 years old. Too much weight will be harmful to your health, but it may be more often.