Men should pay attention to fitness, and the benefits of exercise can't be enjoyed for a lifetime. Many people choose this sport when they lose weight. Long-term inactivity may reduce our physical function. The importance of sports to the three highs is self-evident. Let's look at men's fitness with exquisite knowledge.
Men should pay attention to 1 1 and exercise time should be fixed.
Try to arrange every exercise at the same time, so as to form good exercise habits and help the internal organs of the body form conditioned reflex. Do not exercise one hour after meals and one hour before going to bed, otherwise it will affect digestion and sleep. The best physical time is generally between 15:00-20:00, which can be considered as the main exercise time.
2, negative importance according to your own physical strength.
Generally speaking, the effective number of developed muscle mass is 8-12 times, at least not less than 8 times, and this number should be to make every effort. Therefore, the load should be controlled at 70%-80% of the individual's maximum strength, that is, the most effective number of times to use this load is to do it with heavy load, not more than 5 times. The most effective number of times to develop endurance and reduce fat is to do it 20 times with a small load, and even to lose fat in the waist and abdomen.
3. Exercise time should be appropriate.
Beginners and people with heavy workload should exercise three times a week for 1- 1.5 hours each time, but each exercise should include muscle groups in all parts of the muscles. People who insist on exercising every day can divide the muscle group into two parts and practice every other day to ensure effective muscle recovery. For example, practice your shoulders, abdomen and chest today and your back, arms and legs tomorrow.
4, master the correct breathing method
The correct breathing method can help you concentrate your thoughts, coordinate your movements and lift more weight during exercise. General movements and small weightlifting are hard, breathing in when muscles contract and exhaling when they relax and recover. When lifting weights or trying to lift the last few times, take a deep breath first, then hold your breath and do the lifting action, and then take a deep breath. Breathe through your mouth during exercise, do stretching exercise before exercise to prevent muscle ligament strain, and do relaxation exercise after training to help eliminate muscle tension and restore fatigue.
A very surprising news came out. French research shows that men are more likely to die suddenly during exercise than women, and related cases have confirmed it. Men should pay attention to moderation during exercise, control their heart rate and avoid overload exercise.
Men should pay attention to fitness. 2. Pay attention to morning exercises.
"Morning exercises" from bed should start with blinking. After waking up, don't get up immediately, 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".
Pay attention to drinking a cup of boiled water (cold water or warm water) after drinking water in the morning to dilute the blood viscosity, eliminate the 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.
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.
Don't do morning exercises on an empty stomach. Don't do morning exercises on an empty stomach or full stomach. You can eat some food, such as bread, milk, eggs, fruits, etc., and do morning exercises outdoors after eating half full.
Some people even get up at three or four o'clock in the morning 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.
Not suitable for morning exercise in rainy and foggy weather. The current "fog" is different from the previous "water mist". Due to serious pollution, it is now mostly "polluted fog". Tiny droplets contain a lot of pollutants and pathogenic bacteria. When doing morning exercises, the amount of breathing increases and more pollutants will be inhaled. In severe cases, it will cause dyspnea, chest tightness and palpitation. Heart disease, cerebrovascular disease, especially not going out for morning exercise.
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 catch a cold. The elderly should also pay attention to keeping out the cold.
Don't do morning exercises in the forest on rainy days. Although you can still do morning exercises in rainy days, don't do it in the forest, because at this time, trees will still breathe oxygen and spit out carbon, which will cause 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.
Simple fitness method
The following fitness methods can be carried out when the housework is busy or the office does not affect others.
First, a posture of Zhong Jian:
1, feet slightly apart, hands akimbo.
2, stand on tiptoe, use the strength of the arch to make the body rise, and then the heel falls to the ground.
3. Repeat this action repeatedly.
Two or three points Zhong Jian posture:
If you have been on the phone, you can use the "hands-free" calling mode of your mobile phone to do the following during a call:
1, sit on the edge of the chair with your thighs and calves at right angles. Hands akimbo, support your body, lift your hips off the chair, straighten your back and tighten your hips.
2. Bend your elbow and let your body sink slowly until your forearm and upper arm are at right angles.
3. Lift your body and straighten your arms again.
Diet strategy of bodybuilding champion
Is there any way to get more benefits from diet?
Yes, the practice of bodybuilding champions proves that the following unique diet strategies can make you have stronger muscles, less fat and better training state.
Strategy one
Developed muscles can be obtained through regular weight-bearing training, high-protein diet and sleep.
Suzuki Masaru Mao, a Japanese sports nutritionist, found that growth hormone, which promotes muscle growth, is secreted when people sleep. Growth hormone can guide amino acids in blood to muscle tissue, so that it can generate new muscle cells and repair damaged muscle cells.
Therefore, bodybuilders should eat high-protein food at dinner or take amino acids before going to bed, so as to carry out the above muscle growth process more effectively and obtain stronger muscle blocks.
Strategy 2
Scientific research shows that weight-bearing training can also promote the secretion of growth hormone. Because the slight damage to muscle fibers caused by the exertion of weight-bearing training can stimulate the repair function in the body and promote the secretion of growth hormone and the synthesis of amino acids.
After weight training, the secretion of growth hormone can last for about two hours. One or two hours after meals is the peak stage of protein absorption. Eating high-protein food after training can make the peak of growth hormone secretion caused by weight-bearing training consistent with the peak of protein absorption, which is more conducive to muscle growth. The static state of muscle tissue during sleep can further strengthen the above effects, thus getting twice the result with half the effort.
Many bodybuilding champions have successfully used this strategy. They train twice a day, once before lunch (including a nap) and once before dinner (including staying up late). In this way, they provided two opportunities for growth hormone secretion and muscle growth in one day. No wonder they succeeded.
Strategy 3
If athletes are often underfed, body fat will accumulate. This sounds contradictory. The fact is that the human body has strong self-regulation ability. If you don't eat enough often, your body will react like this.
Scientific research shows that the amount of nutrients absorbed by the human body in multiple meals a day is greater than that in three meals a day. According to statistics, the total calorie intake of a group of male athletes in three weeks is 4700 kilocalories. After that, their total daily calorie intake is still 4700 calories, but it is divided into 17 times. In this way, the nutrition of the food eaten many times is almost completely absorbed, athletes will not feel hungry during one day's training, the metabolic rate in the body will increase, and the subcutaneous fat will be obviously reduced.
Some experts in the United States have also proved this point. They asked the athletes to do pedaling exercises. In this way, the longer the pedaling time, the faster the metabolism in the body, and the high-calorie food can just make up for this part of the calories consumed by the body. Experts warn bodybuilders that after each training, they must supplement some high-calorie foods, otherwise they will not only feel tired, but also decrease their metabolic rate and consume a lot of protein in their muscles.
Strategy 4
In bodybuilding training, energy is mainly supplied by glycogen. The most effective way to supplement glycogen is to eat carbohydrate-rich food before training or competition or at breakfast.
Nowadays, many fitness coaches and athletes begin to regard eating rice for breakfast as an ideal energy supplement. The reason is that rice is digested slowly in the human body, is more easily absorbed by the human body, has a mild blood sugar response, and can maintain energy supply for a longer time. In contrast, although other carbohydrates, such as bread and potatoes, can make the blood sugar content in the human body rise rapidly, it is followed by a sharp drop in blood sugar content at the same speed, which makes athletes feel hungry and weak soon.
Strategy five
It is an effective treatment to drink concentrated sugar water immediately when hypoglycemia occurs during training. However, if you want to eat sweets on an empty stomach before training to increase glycogen storage in your body, it is all wet.
Theoretically speaking, people's blood sugar will rise after eating sweets. At this point, the body will release insulin to convert blood sugar into glycogen, thus returning blood sugar to normal. If you eat sweets on an empty stomach, it will lead to excessive insulin release, rapid drop in blood sugar, and even hypoglycemia, thus forcing the body to release the second hormone, adrenaline, and returning blood sugar to normal. The effects of these two hormones can make people dizzy, have a headache, sweat and feel weak.
In addition, sweets can only provide calories to the body, but they are relatively lacking in nutrients such as vitamin B and cellulose, making it impossible for the body to convert sugar into energy. Excessive sugar and insufficient cellulose in food can easily eliminate the normal flora in the intestine, which can produce vitamins B2, B3, B 12 and folic acid. Therefore, eating sweets on an empty stomach will not only cause hypoglycemia, but also cause nutritional deficiency.
British physiologist Anna. Voss and John. Harding's research shows that eating sweets on an empty stomach can also damage the body's absorption of various protein. They put all kinds of protein in a solution with high sugar content, and found that sugar would slowly combine with protein, thus changing the molecular structure of protein and reducing the nutritional value of protein.
Strategy 6
Mixing high-quality protein with protein with less essential amino acids and more nonessential amino acids can improve the biological value of protein. Potatoes and eggs, which are respected by Germans, are protein foods with high biological value.
This diet includes 250g of high-quality potatoes with 4.5% protein and a medium-sized egg. If the content of protein in potatoes is less than 4.5%, the consumption of potatoes should be increased proportionally. In addition, due to the high starch and water content in potatoes, athletes should reduce or suspend eating other staple foods as appropriate while increasing the consumption of potatoes.