Men pay attention to fitness. Before strenuous exercise, you must do enough warm-up exercise. This exercise is still relatively high intensity. A full state is more conducive to us to actively meet life. This exercise can greatly improve our posture. Let me show you the benefits of male fitness.
Male fitness concern 1 fitness enthusiast statement:
Jerry is 28 years old. Fitness time: 1 year.
Every time he goes to the gym, Jerry will warm up with 10 minutes of running or skipping rope, and then practice the equipment. Now his figure has changed a lot and his muscles are prominent. By chance, Jerry attended the aerobics class of 1. Jerry is attending this course for the first time. His movements are unfamiliar and his music is fast. After only jumping for half an hour, he felt weak, breathing faster and his head buzzing. He had to give up practice and rest for half an hour before he returned to normal.
Jerry doesn't understand: why can't he insist on 1 hour aerobics class when he is in good shape? Is it really weak physical strength hidden under a strong figure?
Fitness instructor tips:
Jerry's situation, many men will encounter, this is mainly due to inadequate preparation before exercise, not adapting to new sports, resulting in temporary physical decline. In addition to scientific preparation before exercise, paying too much attention to the shaping of body shape and neglecting the cultivation of physical quality in peacetime exercise is also a factor that causes low ability.
Many men believe that physical strength can definitely prove inner physical strength.
In fact, there are many factors that affect physical fitness:
1, muscle
Fiber types Generally speaking, women's slow muscle fibers are more developed than men's, so women can often adapt to aerobic exercise quickly and show better endurance.
2. Coordination degree
After mastering the skills of a certain sport, due to good coordination, one can often give full play to physical fitness. For example, you can push a barbell of 100 kg on your back. A stevedore may not be able to push it, but you can't compare with him in carrying goods, because he has mastered the handling skills and his body can exert its greatest strength in coordination.
3. Age
This is an uncontrollable factor. Using a safe and effective muscle strength training program, people of all ages can improve muscle volume and strength. /kloc-people aged 0/0 to 20 are in the period of growth and development, and their physical fitness will be improved more significantly. After reaching physiological maturity, muscle growth will slow down.
4. Gender
Although sex will not affect the quality of muscle, it will affect its quantity. Male and female muscle tissues are the same in nature, but because androgen can increase muscle volume, male muscle tissues are more than female. The bigger the muscles, the stronger people will look, which is why men look stronger than women and their physical fitness is stronger than women.
5. Genetic factors
Due to genetic factors, you may not be able to have excellent physical fitness. Relatively speaking, the length of limbs determines the strength of muscles, so people with short limbs can lift heavier things. Similar muscles have different strengths due to different lengths. Some people have long muscles, while others have short muscles. People with long muscles have more potential to develop muscle volume and strength than people with short muscles.
6. Potential
When people are desperate, they can often exert amazing energy. Perhaps it is instinct that determines physical fitness, or it is difficult to determine the limit of human physical fitness itself.
Men's Fitness Note 2 How to Practice Men's Chest Muscle: Push-ups
It is well known that push-ups can exercise the muscles on the arms and chest muscles. Push-ups mainly exercise the muscles of upper limbs, waist and abdomen, especially the chest muscles. Push-ups mainly exercise pectoralis major and triceps brachii, as well as deltoid toe, serratus anterior, coracoid process and other body parts. Push-ups are daily exercise and a basic training in physical education class, especially military physical training.
Support your body with your hands, your arms are perpendicular to the ground, and your legs extend behind your body. With your hands and toes, you can keep your head, neck, back, hips and legs in a straight line. Your whole body is straight and flat. Bend your elbows to the outside of your body and lower your body to be basically close to the floor. Tighten your abdomen, keep your body straight for one second, and then return to its original state.
According to research, regular strength training such as weight lifting and push-ups can not only strengthen bones and muscles, but also improve blood vessel elasticity, increase blood flow in limbs and lower blood pressure, which is very beneficial to cardiovascular health. If you can do 15-20 push-ups every day, you can protect blood vessels.
However, I remind you that the practice of push-ups should be gradual, from easy to difficult, from less to more, from light to heavy. According to your physical condition, choose the appropriate exercise mode and control the exercise load.
Get ready, relax, and prevent injury and muscle stiffness. Fingering, high-five and weight-bearing exercises are prohibited for the elderly. This method is prohibited for patients with heart disease and hypertension.
How to practice men's chest muscles: arm strength device
Arm strength device, also known as grip strength stick, is a kind of sports equipment used to exercise arm muscles and forearm wrist flexors, which is dangerous to some extent. According to the force required in use, it is divided into different grades, generally divided into 20, 30, 40, 50 and 60KG.
Bend your arm and bend the spring at the back of your neck hard. The arm bends forward, the spring bends upward, and then relaxes. Keep your arms close to your chest, bend the spring, then straighten out and slowly relax. Stand with your feet apart, bend your right elbow, bend the spring with your left hand, then bend your left elbow and bend the spring with your right hand. Put your arms behind your back, hold the spring tightly, then straighten out and bend gradually. Arm strength pursues quantity, not weight.
I remind you, please check whether the connection part of the arm strength device is firm and loose before use. When in use, fasten the safety belt to the handle of the arm strength device on your wrist. Please choose the arm strength device suitable for your body level to avoid pulling your muscles.
When using, you should choose a relatively spacious venue for exercise to avoid getting rid of it and hurting people. It is recommended that/kloc-children under 0/2 years old do not use arm strength devices. When using, it should be carried out at a uniform speed.
How to practice men's chest muscles: barbell bench press
Setting the angle of the inclined plate to 30 degrees can better stimulate the chest muscles. Over 30 degrees, too much weight will act on the toe of deltoid muscle. First, do 20 light-weight warm-up groups, and then go all out to do three formal training groups, 6 ~ 8 times in each group, and each group must be exhausted.
I remind you to control the speed when you put down the barbell. It is better to be slow and steady. The highest point should reach the position where the elbow joint is locked, but don't stay. In other words, when the barbell is lifted to the highest point, it will be put down immediately to keep the movement smooth.
How to practice men's chest muscles: the equipment clamps the chest.
As a multi-joint compound action, it can effectively increase muscle mass, which has many similarities with barbell bench press. But this unique practice angle (hands closed at the end of the action) can make the pectoral muscles contract better (focusing on the inside of the pectoral muscles).
Instrumental exercise is safer and more stable than free weight exercise, and there is no need to control the balance of barbells. When you push out the weight, you can feel the contraction and pain of your muscles.
How to practice men's chest muscles: dumbbell bird
Flat plate and upward inclined dumbbell bird are the best exercises to develop the lateral side of pectoral muscles. The width and thickness of the lateral pectoral muscle are very important to the whole pectoral muscle. In order to get the best exercise effect, the dumbbell should be lowered as much as possible, so that the muscles can be fully stretched. Don't put dumbbells together at the highest point, because the dumbbells at the highest point can't provide effective resistance to the chest muscles.
In order to get the best exercise effect and safety, it is suggested that you complete the dumbbell flying bird exercise in a slow way. Do 3 groups, and each group will do 6 ~ 8 times with the maximum weight.