1, six methods of male health preservation
1, the discipline of eating
Fitness must be matched with diet to have corresponding effects.
Just after exercise, it is a "no-eating period", and eating is the most taboo. Because half an hour after exercise is the best time for the body to absorb, if you eat at this time, you will eat some fatty things, and the calories you just consumed will be replenished at once.
Step 2 focus first
Concentration is so important. When many people exercise, they don't focus on the muscles they want to exercise or the actions they should do, but they use their strength in the wrong places and practice the wrong muscles.
For example, if you want to practice your chest muscles, you will be distracted and practice your triceps. In the end, you will become a Popeye pie with a small chest and too big arms, which looks very funny. Only by paying attention can we make correct movements and avoid sports injuries caused by wrong posture. Fitness is really not cost-effective.
3. perseverance
Persistence is the key to fitness. As long as you are not lazy, you will surely blossom and bear fruit. If you are a frequent gym goer, spend an hour and a half to two hours at a time, three to four times a week; It would be great if you practice at home for half an hour to an hour every day.
4, the rhythm of breathing
This is the most important part of exercise. Usually you will hear two schools of thought, one is any exercise, exhaling when you are near your heart, and inhaling when you leave your heart. My personal experience is that any way of breathing is ok, as long as you feel comfortable!
5. Calm down
When many people do exercise, they have a lot of expressions because they want to suck milk as hard as possible, which affects the muscles of a face and then regenerates wrinkles.
Fitness people must be calm, try to keep a "deadpan" when doing exercise, and focus on the body muscles to be exercised, so that your face can avoid the fate of accelerating aging.
6. Don't compare.
No matter the load-bearing ability or the number of movements, you can't hold on. Many people exercise like they are possessed. Always want to do more and become immortal quickly, which is quite dangerous.
If you have more than you can chew, you can't bear more weight. You have to add another half kilo, or you'll be exhausted. You have to do it more often. Sports injuries caused by hard support often have disastrous consequences. Everything depends on how much and how many times you feel comfortable.
These are some common-sense laws about health care that Bian Xiao introduced to you. Can you compare and find that you have fallen into it? These laws must be mastered. Let's take a look at the knowledge about male fitness mentioned above. How to keep fit correctly?
2. Men should pay attention to fitness.
First, arrange the time reasonably.
We usually think that exercise in the morning is the best. Indeed, getting up early in the morning and doing some exercise will make people feel refreshed all day.
But as far as the effect of exercise itself is concerned, morning is not the most suitable time, and the best exercise time in a day is 3 -5 pm.
Of course, except for professional athletes, the prime time for most people to exercise is also the busiest time for work and life. It is unlikely that you will have time to do bodybuilding, so you may choose to exercise around 8 pm, and the effect is good.
Second, breathe correctly.
When doing bodybuilding, correct breathing is very important, which can get twice the result with half the effort. Specifically: inhale when you exert yourself, inhale as deeply as possible, exhale when you relax, and exhaust as thoroughly as possible.
Third, the auxiliary equipment
The function of home fitness equipment is limited, and muscles in several parts can't be trained, so it's best to buy some auxiliary equipment, among which dumbbells are the most commonly used.
If economic conditions permit, you can buy a set of dumbbells with different weights, and vice versa. Don't underestimate the small dumbbell. It does a lot of exercise. It can exercise your biceps, triceps, wrist strength and chest muscles. Put the dumbbell under your neck and do sit-ups. The effect is quite good.
Fourth, pay attention to frequency.
In fact, bodybuilding does not need to be done every day, and the effect is not good. The best effect is to do it three times a week, that is, once every other day, and then take an extra day off on weekends.
If you can't do it, you can do it twice a week, but you can't do it less, otherwise it won't work. For friends who want to lose weight, you can do it again.
Five, shoulder exercise
This set of movements is not only to increase shoulder strength (both weightlifting and pull-ups can do this), but also to increase flexibility. Rolling over in bed requires shoulder flexibility.
To achieve the best effect, straighten your arm forward, grasp your left wrist with your right hand, then pull your arm over your head and exert a little force backwards until you feel a slight pull under your armpit. Hold this position five times, then relax your arms and repeat this action once or twice.
Conclusion: I hope you can do some daily rules about male health care and daily fitness methods introduced by Bian Xiao above. I hope Bian Xiao introduced today can help everyone and make every man healthy!
3, men's health food
(1) black beans
It is recommended that men eat black beans twice a week, and don't resist the small teasing of black beans, which can make people full of energy. Why do men eat well? Because black beans contain cellulose, it can make men feel full, and men usually work harder, so they won't be hungry all the time. In addition, black beans also contain a kind of carbohydrate, which can generate heat after eating, and has a good effect on maintaining body operation. Eat black beans if you eat beans. Its dietary fiber is more than other beans, and its health care effect is the best.
(2) Green tea
It is suggested that men can drink green tea every day, because green tea has anti-cancer, anti-aging and disease prevention. Whether it is cold water or hot water, it is good for health. If you don't like teabags, you can choose liquid green tea. I believe there is always a tea for you. If you are a computer person, drinking tea also has a good radiation protection effect.
(3) eggs
It is recommended that men eat 3-7 eggs a week, preferably one every day, because eggs contain amino acids needed for muscle growth. If they are athletes, diet is very important. In addition, eggs also contain choline, which is good for the body and can make men stronger. But you can't eat too much just because the eggs are good. Eating them properly is beneficial.