Exercise method of male health care
Some people call the current fitness the era of passive fitness, rocking machine, treadmill, mountaineering machine? Even if you don't want to move, these machines will force you to move. It was widely used by the media some time ago. Off the shelf? Swing machine is a typical representative of passive fitness, which advocates? You don't have to move if you want to lose weight and sweat? The idea, once passed? Too busy? 、? Too lazy to move? People's pursuit, and finally found that this is not to lose weight but to find a disease.
Men's active fitness can keep healthy.
In fact, you can't exercise if you want to exercise everywhere. A small gesture can benefit you immensely and turn passivity into initiative. For example, a rope can exercise at any time, smoking has a great influence on the lungs, and skipping rope is simple and easy, which can enhance cardiopulmonary function and coordination. 10 ~ 20 minutes each time, anything can be done after dinner.
Even if you are too lazy to get up, there are still ways, such as doing sit-ups in bed, which can improve your posture, prevent low back pain and prevent abdominal sagging. The action is simple. People lie on their backs in bed, knees bent, legs about 60 degrees, hands crossed on their chests. Lift your upper body until your shoulders are completely off the bed; Exhale when lifting, inhale when recovering, and breathe as slowly as possible. 15 times as a group, it is advisable to do 3 ~ 4 groups each time, and the rest between groups can be about 1 minute. It is best to have a dynamic rest during rest to relieve muscle soreness.
For people who travel by car and sit in the office, lunge squat can increase the strength of thigh and hip muscles, improve the balance of the body and the stability of the trunk. Keep your body upright, feet apart and hip width apart; Step forward (the front legs and calves are perpendicular to the ground); Adjust your stride properly to keep your body balanced and stable. At first, you can hold a wall or a chair. After the stability and balance of the body are improved, the legs can alternately move forward from one side of the guest room. Going? To the other side, it is generally advisable to take 20 times as a group. If you are too lazy to learn these things, you can do push-ups
No, you can walk for half an hour after work every time. Why do we have to squeeze the bus? For car owners, leaving their cars at home and walking to work when they are not busy can not only save some gas money, but also contribute to the Blue Sky Project.
Taking exercise three times a week is the best way to keep healthy.
Western health experts have long suggested that exercise can enhance men's sexual ability. Previous studies have shown that if men who already love sports take part in physical exercise, they will become more masculine and look more attractive. Recently, some experts pointed out that men's excessive exercise can also make their bodies feel tired. After exhaustion, men will lose their desire for sex. So, to what extent should men keep exercising? Recent research shows that men who participate in physical exercise or professional athletes every day will lose their libido faster than men who exercise less frequently. At the same time, men who seldom take part in exercise and spend most of their time in the office every day are not great sex experts.
The above research shows that men who exercise at least three times a week perform best in sexual desire, and such frequent exercise arrangements are also the most ideal. Experts say that taking time out to go to the gym regularly will improve men's sex hormone levels. The researchers invited some soldiers between the ages of 18 and 20 to participate in the study. When these young soldiers receive strict physical training in the camp, their sex hormone levels increase and their sexual desire increases. In order to control this, researchers require soldiers to carry out high-intensity training, which makes them feel tired and their sexual desire level drops day by day. At the same time, as another way to control sexual desire, researchers let soldiers engage in office activities such as playing computer or reading books, which also greatly reduced their sexual desire level. Later, in physical training, these soldiers paid more attention to training.
Interestingly, the Pentagon of the United States has been worried that the newly recruited soldiers are too sexually active. One of the reasons is that these soldiers are unwilling to put too much energy into training. For this reason, starting this year, the Pentagon may order the implementation of a new soldier training plan, including proper arrangement of quieter activities and regular increase in training volume, without mentioning the problem of soldiers' high sexual desire.
Health care points of exercise health preservation
Comfortable and natural, step by step
Exercise for health should be easy, easy to do, full of fun and colorful, and people are willing to stick to it. Namely. The action should be carried out in a way that conforms to the natural and circular plane. ? This is the conclusion of American sports physiologist morehouse. In terms of fitness, fatigue and pain are unnecessary, so it is necessary to gradually increase the amount of easy activities. Cann't you eat a fat man in one bite? . The correct exercise method is that the amount of exercise is from small to large, and the movements are from simple to complex. For example, when running, you should jog for a short distance at first, and then gradually increase the speed and distance after exercising for a while.
Exercise time should adapt to time.
Generally speaking, it is better to exercise in the morning, because the air in the morning is fresh, most of the indoor oxygen is absorbed after a night's sleep, and the concentration of carbon dioxide is relatively increased. If you exercise in a place with fresh outdoor air, you can expel carbon dioxide accumulated in your body, inhale more oxygen, enhance your metabolism and lay a good foundation for a day's work. In addition, you can also exercise before and after a nap or before going to bed at night to eliminate the tension of the day and fall asleep easily, but the exercise should not be too intense, so as not to cause nervous system excitement and affect sleep. In short, many fitness exercises, which can be done at any time, are beneficial. However, it is not appropriate to do a little strenuous exercise before and after meals, because there is hunger before meals, and the blood sugar content is low, which is prone to hypoglycemia; After strenuous exercise, most of the blood flows to muscles, and the blood in gastrointestinal tract is relatively reduced, which not only affects digestion, but also causes diseases such as gastroptosis and chronic gastroenteritis.
Emphasize the combination of static and dynamic.
You can't forget to be quiet just because you emphasize exercise. Practice both movement and static, and the movement is appropriate. When exercising, everything goes with the flow, natural pranayama, self-adjustment, calm demeanor, abandon distractions, give consideration to both form and spirit, practice both inside and outside, move outside and stay inside, exercise and rest. In this way, in the process of exercise, practice the spirit inside and the body outside, so that the inside and the outside can be integrated and embodied? From dynamic to static? 、? There is movement in the silence? 、? With static braking? 、? Dynamic and static combination? The whole idea.
Advocate perseverance
If you are ambitious, you will study persistently. You can't achieve anything without perseverance. The ancients said:? Rome was not built in a day? That's the truth. This shows that physical exercise is not a one-off event, it should be regular and uninterrupted, and fishing for three days and drying the net for two days can't achieve the purpose of exercise. Exercise is not only physical exercise, but also the exercise of will and perseverance. If it is difficult to stick to the original planned time because of busy work, squeeze out 10 minutes every day and do short exercise for 8 minutes. If you can't exercise in the field or playground due to illness or other reasons, you can do in-situ running, in-situ jumping, radio exercises and Tai Ji Chuan in the courtyard, indoors and in the corridor. In any case, you can't practice well when you are happy. What is exciting is that you haven't practiced these days.
Sports should be tailored to individual needs.
For the elderly, due to the decline of muscle strength, the nervous system is slow to respond and the coordination ability is poor. It is advisable to choose sports with slow and soft movements, relaxed muscles and full-body movements, such as walking, Tai Ji Chuan and jogging. For young healthy people, you can choose sports with a large amount of exercise, such as long-distance running, playing basketball, playing football and so on. In addition, the nature of each person's work is different, and the sports they choose should also be different. For example, salespeople, barbers and chefs have to stand for a long time, which is prone to varicose veins of lower limbs. Don't run and jump more when exercising, but lift your legs on your back; Workers who often sit at their desks should choose some exercises to expand their chests, stretch their backs and raise their heads, and because they use more eyes, they should also carry out telescopic activities. In short, the choice of sports should not only conform to one's hobbies, but also suit one's physical condition. For mental workers, it is advisable to take less part in activities that make people nervous, while manual workers should exercise more parts that are rarely active in professional labor.
Exercise moderately, not excessively.
If you have loss of appetite, dizziness, headache, fatigue, sweating and listlessness after exercise, it means that the amount of exercise is too large, which exceeds the tolerance limit of the body and will damage the body due to overwork. Sun Simiao warned people in "A Thousand Daughters Should Be Prescribed":? The way to cultivate one's self-cultivation lies in hard work, but exhausted and beyond reach. ? So, how to master the amount of exercise is appropriate? Generally speaking, it is advisable not to feel excessive fatigue after each exercise; Some people also use pulse and heart rate as indicators of exercise. If you do a lot of exercise, your heart rate and pulse rate will be faster. For normal adults, it is appropriate to increase the heart rate to 140 beats per minute; For the elderly, the exercise should be increased to 120 times per minute.
Articles related to healthy exercise:
1. Traditional health-keeping exercise
2. Traditional health campaign
3. Exercise regimen
4. Sports and health plan
5. What are the healthy health exercises?