I should be able to! I wonder if I can see a little vest line from my abdominal muscles [covering my face]! Insist on flat support+belly rolling exercise every day! Take effect after three months [lightning flashes]
Many middle-aged men think that obesity is a necessary stage for men to reach middle age, and even think that although they are not as strong and flexible as when they were young, they will not have much problem. In fact, the opposite is true! Muscle occupies a considerable proportion in men, and middle-aged people are obese and lack muscle, which is harmful to men.
1. Muscle deficiency has three major hazards.
According to scientific statistics, the muscle content of men does not change much at the age of 20-40, but it begins to decrease at the rate of 1% every year after 40 years old. By the age of 60, men's muscle content is only 75% of that of young people.
The annual decline of 1% means three major hazards: first, it will lead to the decline of male basal metabolic rate, and the external performance is "fat". Secondly, muscle is an important part of the heart and other organs, and its decline has become an accomplice to the high incidence of cardiovascular diseases in men. Third, it will lead to physical decline, and even feel hard to go up and down the steps, which is also the main reason for many middle-aged men's backache.
2. Muscle decline can be self-tested.
It is necessary for middle-aged men to have a general understanding of their muscle condition through sit-ups and push-ups. After warming up for 3-5 minutes, if both can be completed 20-30 times in a row, it means that the muscle condition is qualified. Or use the "stair climbing test method", that is, walk up 40 steps at a slightly faster speed than usual. If you feel relaxed within 40-50 seconds, your muscle endurance is good; if you feel tired, your state is poor.
The above method is just a general standard. In order to grasp the decline of muscle strength in time, you can do it every three months. At present, many cities have community citizen health and physical fitness monitoring stations, where people can conduct more accurate muscle condition tests.
3. Exercising abdominal muscles is the key.
Muscles are made by exercise. Muscle is the most "grateful". As long as you give some "benefits" every day, it will repay you with 10 feedback. Modern medicine has proved that the "general's belly" formed by the loss of elasticity of male abdominal muscles is closely related to many common diseases such as hypertension, heart disease and diabetes. Therefore, middle-aged men should focus on muscle exercise, of which abdominal muscles are the most important.
Sit-ups, belly rolls and other methods to exercise abdominal muscles are also simple and easy. If it is difficult at first, you may wish to start doing simple and difficult movements such as body rotation and body lateral flexion to exercise your waist and abdomen. Exercise abdominal muscles must be persisted for a long time, preferably for half an hour every day, so that fat can be used.
In order to enhance the muscle strength of the whole body, middle-aged people who have time should also carry out some low-intensity aerobic exercises aimed at leg, back and arm muscles, such as swimming, running and mountain climbing. If it is supplemented by strength equipment training, the effect will be more significant.
In middle age, because the metabolism is not as strong as when you were young, it is easy to get fat.
My favorite star Kobe, who retired last year, seems to have gained a little weight this year (but I think he is handsome with a beard).
Those professional athletes are so prone to get fat in middle age (after retirement), not to mention us ordinary people.
Generally speaking, middle-aged men have the following suggestions for restoring muscles:
1, don't eat too much, eat less at night. Don't sit after dinner.
Step 2 don't drink alcohol
3. Take a walk for an hour after supper
Go to the gym three times a week and train for two hours each time (if you have time and perseverance).
Building beautiful muscles means that you should carry out systematic fitness training, and fitness is one of the important factors to realize the body's resistance to aging.
I admire those middle-aged friends who have the motivation to exercise muscles, are dissatisfied with their bodies, and want to improve and strengthen themselves. If you have no previous fitness experience, you need to go through a systematic physical examination before you can start. And if you have fitness experience and good physical fitness in all aspects, it is no problem to build beautiful muscles.
Pay attention to the following methods to get the required figures:
Since the main goal is to build muscles, strength training is inevitable. Considering the physical function and recovery ability of normal middle-aged people, unarmed self-esteem fitness training is completely appropriate.
1. Standard push-ups? Narrow push-ups
Beautiful pectoralis major is indispensable. Push-ups exercise the chest muscles and triceps (2 groups for each movement, and the number of times depends on the degree of fatigue).
2. Half pull-ups? Horizontal pull-ups
The standard pull-ups are difficult and unfriendly to inexperienced people, while the semi-pull-ups and horizontal pull-ups are not difficult, and they can also train the big muscles and perfect biceps of the human back if conditions permit. Note that the contraction peaks depend on them. (2 groups for each action, 6-8 times)
3. standard squat? Load-bearing squat
After talking about the back and chest muscles, two heads and three heads, the leg muscles are a symbol of male strength. Squat training can exercise the longest and strongest femur and semitendinosus. Beautiful muscles must have legs. Choose a weight that is easy to master to avoid injury. (3 groups for each movement, 20-40 times)
The decline of metabolic function of middle-aged people leads to the fact that the nutrient intake cannot be too much, so it is necessary to supplement it in all directions.
Eat a small amount of fat to avoid chronic diseases, and properly supplement carbohydrates and protein, but not too much. The key supplements are minerals such as calcium and zinc.
Middle-aged people are under great pressure in work and life. No matter how they keep it, their health is in a declining stage.
People can still practice beautiful muscle lines in middle age, but the most important thing in exercise is persistence, hard work and loneliness, because if you don't go to the gym to exercise, it will be lonely and hard for you to exercise at home alone, which will easily make you waver and give up.
I'm almost a senior three, too. I started exercising at home the year before last, and now my muscle lines are all out.
Teach you a way to build beautiful muscles at home without spending money.
First of all, I can use local materials to collect the peanut oil bucket (5L) I usually buy in the supermarket and fill it with water for dumbbells, so I don't have to waste money on dumbbells. Of course, I can buy a dumbbell if I can, but Wang doesn't think it is necessary. Pay attention to exercise arm strength and muscles.
Secondly, the bath or bath basin (20L) used at home is filled with water and used as a barbell to exercise the scapular muscles and back muscles.
Finally, through push-ups, sit-ups, pull-ups, etc. It is best to exercise every other day, four or five times a week, and each exercise is about 1 hour. The effect of adhering to the easy year is very obvious.
After the foundation is refined, you want bigger muscles. After that, you can go to the gym for local muscle training and high-intensity equipment training. In this way, the muscle lines will be obviously more prominent.
Although people have always attached great importance to health, we have given up exercise because of the daily necessities in our busy work and life. Deshun Wang, the most handsome uncle in China, started fitness at the age of 50, practiced abdominal muscles at the age of 70, and walked on the runway at the age of 79, becoming famous overnight. This shows that we can exercise at any age. As long as we insist on exercise, plus a reasonable diet and regular schedule, exercise can not only lose weight and fat, but also make us have a healthy body. A healthy body can resist the new virus brought by this year's epidemic. People who like sports and people who don't like sports will be very different in appearance and actual age. Exercise is regardless of age, because at every stage of our life, life is the best only if we persist in exercise and fitness. Persistence will pay off, and fitness will never expire.
You can practice. It's useless to talk so much. Now is the best time to exercise and practice more beautiful body lines. Low-intensity exercise in daily exercise is definitely helpful to health, body function and muscle lines. People who exercise are often younger and more energetic than those who don't exercise. Some people are 60-70 years old and exercise all the year round. They look really good. They look like 30 years old. Some people are 30-40 years old, don't like sports, eat well, have a beer belly, are obese, their exercise ability is declining, and their health is worrying. If you don't exercise, you can't say for a day or two. January and February are slightly different, and one year and two years are obviously different. Ten or twenty years is a world of difference. To live a wonderful life, you must have a good physical quality and a good body shape, which means that you still have youthful vitality! ! !
Exercise and fitness, fishing for three days and drying the net for two days, is meaningless. The important thing is to stick to it regularly for a long time! When people reach middle age, they should pay more attention to the maintenance of their bodies! Pay attention to eating, drinking and resting, and actively exercise and fitness are active defenses against aging! ! ! Without exercise, muscles will slowly lose and weaken. Regular exercise will keep your muscles at a certain level. In fact, exercise is not a chore, but a very happy thing. If you want to be strong and healthy, start making your own exercise plan and implement it! Even if you just start with the simplest thing like doing dozens of push-ups every day or jogging for several kilometers every day, you will definitely get something if you persist for a while, and you will also like this hobby of exercising! ! !
Whether people can build beautiful muscles in middle age varies from person to person. I think the focus of the problem is not that Mr. Bodybuilding's full muscles appear in front of everyone, but that middle-aged people should keep a beautiful figure and devote themselves to work and life with abundant energy.
Middle-aged people, old and young, belong to the hardest stage in their lives and the stage of successful career. At this critical time, correctly understanding, treating and handling all kinds of situations in daily life and work will bring great influence to the later old age. In my opinion, health must be placed in the most important position. A strong body is the premise and guarantee of all work and life. Taking part in sports and strengthening exercise should naturally become an important part of every middle-aged person's daily life. Secondly, curiosity about new things is also very important. It is never too old to learn, so that your thoughts will always be at the forefront of society and your body and mind will always be integrated. Beauty is just a synonym for physical and mental health of middle-aged people.
When people reach middle age, due to physical reasons, most of them are potbellied and bald, and the exclusive term "greasy uncle" appears on the Internet.
Cann't people have a perfect figure when they reach middle age? Can't you have eight packs? The answer is no, of course, we can achieve a perfect figure through hard work and strict self-discipline.
There are three things that hinder middle-aged people from achieving their goals. First, at work, because middle-aged people shoulder the heavy responsibility of taking care of their families, sometimes it is inevitable to invite them to eat and drink, or they are busy with work and have an irregular life. Second, the body of middle-aged people is like an engine, aging slowly, and it needs to be redoubled to see the effect. The third and most important point is whether you have a strong spirit of self-discipline. If you can't stick to the perfect plan, it's just a plan.
Finally, there must be a reasonable fitness method, not too intense and harmful to the body. Find a method that suits you, and stick to it and you will definitely build beautiful muscles.