1. Try to eat less greasy and fried food.
Men's tastes are generally heavy, especially those who like to drink. Most people like to eat greasy and fried food, which is very easy to get fat. This increases the risk of vascular diseases. Therefore, men should gradually get used to eating some light food, eat more vegetable oil and less animal oil, usually eat more garlic and fish, and drink some red wine in moderation. These practices can reduce cholesterol content.
2. Tilt and push up.
Function: Exercise the upper part of pectoralis major and the upper end of lateral wing.
Essentials: Lie on your back at an angle of 25-35, hold the barbell with both hands, push up with the contraction of pectoralis major until your arms are straight, and then slowly reset.
Breathing method: inhale through the nose when push-ups, and exhale through the mouth when recovering.
Note: the change of the angle of the inclined plate also changes the practice effect of the chest.
If you push the bar up close to the nipple, the training effect of the medial and lateral pectoralis major muscles will be better.
If the bar is close to the neck, the training effect on the upper and inner halves of pectoralis major is the best.
Tilt down.
Function: exercise the lower part of pectoralis major lateral abdomen and the lower margin groove.
Key points: lie on your back for 20-30 days, push up with the contraction of pectoralis major until your arms are straight, and then slowly reset.
Breathing method: inhale through the nose when push-ups, and exhale through the mouth when recovering.
Note: the hook foot and the inclined plate should be safe and firm, and the triceps brachii should not take the initiative to exert force when pushing up.
4. Dumbbell bench press
Function: exercise the lower part of pectoralis major lateral abdomen and the lower margin groove.
Essentials: Lie flat on the stool, lift the dumbbell, and face the straight arm with the palm of your hand. When you put it down, your palms gradually move forward to the sides of your shoulders. Try to push them up with the contraction of pectoralis major until the arms are straight, and then slowly reset.
Breathing method: inhale through the nose when push-ups, and exhale through the mouth when recovering.
Note: when you put it down, the palm gradually moves forward to the shoulder. At this time, the arm should droop naturally and the elbow should be perpendicular to the ground. When doing push-ups, don't actively exert force on triceps brachii.
5. It's best not to smoke.
Smoking increases the risk of cardiovascular disease, lung cancer and respiratory diseases. For the sake of health, it is best to give up smoking. If you can't quit for a while, you should eat more carrots, sweet peppers, onions and garlic, spinach and orange fruits, eat more fish and drink tea often. Thereby reducing the harm of tobacco.
6. Care about your own mole.
If you don't enlarge the bleeding, the mole itself will not be dangerous, but many men don't care much about their skin. They should change this bad habit. Always pay attention to whether your mole is abnormal, so as to avoid serious consequences caused by the malignant transformation of the mole.
7. Don't forget the threat of high blood pressure.
Hypertension poses a threat to the heart, and it is often the cause of heart attack or cerebral hemorrhage. Therefore, men should always take their blood pressure. Patients with hypertension should take medicine according to the doctor's advice, and they can't stop taking medicine when their condition improves.
8. Maintain a certain amount of physical activity.
Too little exercise will make people fat. Modern men have less and less physical activity, so many middle-aged people begin to gain weight. The extra weight puts a great burden on the heart and the joints become less flexible. Therefore, men should at least take a walk regularly, and it is best to take part in physical exercise regularly, which can promote health and increase attractiveness.
9. It is important to know family history.
Many diseases are hereditary. Men need to know what's wrong with their elders and family members, ask the elderly and write it down. Targeted health care can prevent many diseases and treat them in time.