Rhapsody in July has certain skills in how to keep fit, and some exercises are intense. To arrange the exercise time reasonably, it is self-evident that exercise is important to the three high people. Let's take a look at july rhapsody's advice on how to keep fit and healthy.
How to keep fit with rhapsody in July? /kloc-the calcium in the bones of men over 0/40 years old is gradually decreasing. A prominent problem in fitness is that sports injuries, especially fractures, are prone to occur. Therefore, the fitness exercise at this age must strengthen protection, especially the fragile parts such as knees and ankles. When you start to take part in sports, you should learn to master the appropriate intensity of exercise, especially those who are overweight should pay more attention to protection, because their joints are under too much pressure.
At the same time, the skin and muscles of men in this age group begin to deteriorate, so it is necessary to reduce a lot of equipment training or give priority to aerobic exercise. "With the growth of age, the strength of abdominal muscles will weaken, especially some white-collar workers who often sit in the office, which is easy to have low back pain. At this time, you can do some exercises to strengthen your back muscles, such as some targeted stretching exercises. The strength of the back muscles has been strengthened, and it is not easy to feel tired when sitting often. "
How to keep fit with rhapsody in July? When a man reaches middle age, he must not be confined to the equipment exercise in the gym, because these exercises themselves enhance his strength. It can be said that many men engaged in some manual labor in their youth, even working every day, so don't exercise in these sports. You can choose to exercise your flexibility, which is called aerobics. A man's body can develop healthily only by maintaining balance, and aerobics can better show the flexibility beauty that men lack. Make men look more attractive.
Forty-year-old men should pay attention to certain methods if they want to achieve fitness results. Personal training prescription is an exercise schedule for personal physical condition. Men who go to work can use their break time to go to the gym, complete two-hour training courses under the guidance of professional coaches, and insist on training 2-3 times a week. If conditions permit, it is recommended to exercise every other day, and the effect is obvious after three months.
1. Warm-up mainly takes the form of running. The basic concept of warm-up exercise is to wake up muscles and let them know that we are going to do a series of exercises. Therefore, warm-up exercise should not be too intense, and a certain heartbeat frequency should be maintained. In this process, it is ideal to still be able to talk with peers easily. It can awaken the muscles of the whole body and put the heart and lungs into a state of preparation, lasting about 15 minutes.
2, strength exercise According to different personal circumstances, the muscle strength of shoulders, abdomen, legs, waist and abdomen increased. Mainly based on equipment and floor mat movement.
3. Flexibility exercise is mainly accomplished through stretching training, with special emphasis on stretching legs and waist to help reduce fat. Abdominal training: Sit-ups and lower back stretching Use sit-ups to exercise anterior abdominal muscles, increase trunk strength and ensure stability; Exercise the abdominal muscles of the back by stretching the lower back to shape the perfect lines of the abdomen.
4, cardiopulmonary exercise to increase visceral function training, mainly through the following three ways to complete. Cardiopulmonary cross machine: suitable for men with poor physique; It has little wear on joints, and can also cushion the pressure on the knees, so that the knees are not damaged during exercise. Jogging: suitable for men with medium physique, generally do moderate jogging for more than 30 minutes. Spinning bike: suitable for men with strong physical fitness, just practice for 45 minutes at a time.
5, cooling (end of exercise) Sudden cessation of exercise will cause excessive heart load, so after the training, you should insist on walking slowly or stretching properly for about 10 minutes.
The effect of fitness depends entirely on the perseverance of the exerciser. Generally speaking, it will have obvious effect if you persist in exercising for three months, but it will be easy to rebound if you stop exercising. Therefore, the coach suggests that you develop a good habit of fitness, regard it as a way of life, and live for experience. In addition, you should also pay attention to what you can do when exercising. For men around 40 years old, the growth of bones has completely stopped, and the calcium in bones will gradually decrease. A prominent problem in fitness is that sports injuries, especially fractures, are prone to occur. Therefore, it is necessary to strengthen protection during exercise, especially in fragile parts such as knees and ankles. At the beginning of exercise, we should learn to master the appropriate exercise intensity, especially for overweight people with excessive joint pressure.