1, middle-aged men should be cautious.
1, puffiness
Forty-year-old men have more puffiness because they have more entertainment and less exercise, and the most concentrated problem is in the waist and abdomen. You can do a self-test by hand and grasp the fat in the waist and abdomen. I'm all flaccid. Obviously, these are all fat. The appearance of edema shows that people's basal metabolism is reduced, and such people are prone to shortness of breath, physical weakness, lack of exercise, or panting after a little movement. Targeted fitness methods: 40% aerobic exercise +60% muscle training In the overall training time, aerobic exercise accounts for 40% of the total training time, such as jogging for 40 minutes first; Combine muscle training, such as sit-ups and push-ups. If you can't do standard push-ups at first, you can start with kneeling push-ups (that is, knees). In addition, you can also do some side leg lifting and weight-bearing side pull training.
2. Three highs
Forty-year-old men are prone to "three highs" (hypertension, hyperlipidemia and hyperglycemia). People with "three highs" are prone to dizziness at ordinary times, and it is difficult to concentrate at work and their movements are uncoordinated. Targeted fitness methods: 60% aerobic exercise +40% light and moderate equipment training. First of all, pay attention to diet, reduce entertainment and eat more light food. In sports, aerobic exercise accounts for 60% of the total exercise time, and then combined with light weight and multiple instrument trainings. The so-called light weight equipment training, it is best to take 50% of the maximum weight you can bear, 20 times as a group.
Step 3 be weak
Don't think that the thinner the better, in fact, thinness also means unhealthy body. Several 40-year-old men are troubled by their thin bodies. People of this size are prone to depression, poor sleep quality, feeling mental stress, and people are more prone to fatigue. Targeted training method: 30% aerobic training +70% instrument training. Effective exercise makes people have an appetite and feel comfortable, and of course it is good for sleep. In the specific fitness plan of "changing thin figure", aerobic exercise only accounts for 30%, and muscle-building equipment training accounts for 70%. The so-called muscle strengthening training is better based on 60%-70% of the maximum weight you can bear, and the number of times in each group is about 10.
2. Health care methods for middle-aged men
(1) foot rubbing method
Practice: After washing feet with hot water every night, take a seat, bend one leg and put it on the other leg, and rub the soles of your feet with your hands for 5 ~ 10 minutes each time. The legs take turns to exchange friction.
Efficacy: It can activate the internal qi of kidney meridian and prevent hypertension and arteriosclerosis.
(2) the method of strengthening the heart
Practice: You can press the thumb opposite, or you can press Laogong point with your hands on the corner of the table (located between the palm, the second and third metacarpals, and the fingertips in the fist), so you can master the time freely.
Efficacy: it has a cardiotonic effect.
(3) strengthening the waist and kidney
Methods: Stand, put your hands on your waist, lean forward slightly, slowly twist your waist left and right, and gradually speed up. It is advisable to do it once every morning and evening.
Efficacy: It has the function of protecting renal function.
(4) dental health care law
Method: When urinating, close your mouth and hold your breath.
Efficacy: Long-term persistence can protect teeth and make them firm and not easy to fall off.
(5) Massage the lower abdomen
Methods: Before going to bed every night, put your right hand on the abdomen (three inches below the navel), press and knead it clockwise for 36 times, and then press and knead it counterclockwise for 36 times.
Efficacy: help digestion and strengthen the spleen and stomach.
(6) Ways to promote sleep
Methods: Rub your palm half an hour before going to bed every night, then stick it on your cheek, push your middle finger up from Xiang Ying point (about 1cm wrinkles on both sides of the nose) to the hairline, then pass through the points of Jingming (inner corner of the eye), Tianmen (straight line from the center of the eyebrows to the front hairline) and Tongzi (outer corner of the eye), and then put your hand through the ears on both sides. Massage like this for 30 ~ 40 times.
Efficacy: It can treat neurasthenia and promote sleep.
When you massage, you should pay attention to it moderately, and don't use too much force.