How to exercise when you are 40? Different exercises are suitable for different times. Exercise can also help us get rid of fat. Long-term inactivity may reduce our physical function. This sport requires high physical fitness. What are the benefits of sharing how to exercise at the age of 40?

How should a 40-year-old keep fit? 1 1. Push-ups strengthen the waist.

This action mainly exercises the waist. At home, lie prone on the bed, put your head in your hands, and then rely on the strength of your waist to strengthen your waist. There are 15 groups and three groups.

2, push-ups healthy chest muscles

This action is mainly to exercise the male pectoralis major. In the living room or dining area at home, find two separate stools, one on each side, supported by both hands, and bend down to get out of bed. There are 12 as a group, and three groups are needed. When doing push-ups, remember to tuck in your abdomen and chest, stretch your chest as much as possible, and make your chest muscles full and stylish. In addition, this action also has the function of correcting hunchback.

3. Sit in your abdomen and lift your legs.

This action is mainly to exercise the abdomen, put a stool on the open space at home, sit on it, lift your legs by the strength of your abdomen and cross your legs.

In order to reduce the excess fat in the abdomen and make the abdominal muscles firm and perfect, lift 15 times each time to do three groups, with a short rest in the middle, but not for too long.

4. Hold the wall and squat.

You need to choose a wall at home and squat down slowly with the strength of your legs. It's best to hold a small object in your hand, such as boiling water. When squatting, you can exercise your legs, remove excess fat from your legs, and make your legs look better. Make three groups, 15.

5, biceps raise healthy hands.

This action is mainly to exercise hands, just sit on a stool at home. It's simple. Use two unopened mineral water bottles to make dumbbells and lift them in parallel, but remember to keep your upper arm close to your torso when doing it, and use the strength of your biceps to contract your biceps and increase your hand strength. 15 as a group, make three groups.

How to keep fit at the age of 40 2 steps 1: preparation.

Carbohydrate supplementation is more important. Eat something 30 minutes in advance, and you will feel more energetic when you exercise. Many people think that you should not eat to lose weight. But if the energy of fat metabolism is insufficient, the weight loss effect will be greatly affected. Dieters can divide dinner into two parts: before exercise and after exercise.

stretching

The purpose of stretching before exercise is to reduce the viscosity of muscles, increase the blood flow of exercise muscles, improve sports performance and reduce the occurrence of sports injuries.

Step 3: Strength exercises

Junior bodybuilders: Strength training should be based on equipment training, supplemented by free weight. Because the fixed instrument has a certain trajectory, it is easier to master, and the muscle group will feel more.

General bodybuilders: You can do strength exercises for 20 ~ 45 minutes first, and then do aerobic training for 20 ~ 45 minutes. The overall fitness time is controlled at around 1 hour.

Intermediate and senior trainers: You can appropriately extend the training time or increase the training intensity according to your own needs.

Step 4: Tidy up your exercises.

Mainly stretching. The method is static stretching, not jumping up and down. Each part can be repeated 2 ~ 3 times, each lasting 15 ~ 30 seconds. In addition, in the process of equipment training, the target muscles should also be stretched between groups.

Step 5: Take a shower and change clothes.

Don't rush to take a shower after training, take a rest and wait until you stop sweating. Take a bath with warm water. The most prone to problems in the gym is the sauna room. After intensive training, a lot of blood has flowed into the muscles. At this time, sauna, internal organs and brain blood supply and oxygen supply are relatively insufficient, which is prone to danger.

Step 6: Nutritional meals should generally be supplemented with a small meal after exercise. Mainly supplement a small amount of protein, carbohydrates and minerals with high glycemic index. Muscle builder: You should have a dinner after 1 hour of fitness.