Mastering a set of good fitness methods can shape a perfect figure and have a good figure. If the fitness method is not correct, it will not only fail to achieve the purpose of fitness, but also may be injured. What fitness methods do men have? If you want to know more about men's fitness skills, please see below. I've compiled some relevant information for you. If you find it useful, please collect it quickly.

Physical fitness test is essential.

From the age of 30, the physiological function of the human body slowly began to decline. After the age of 30, the basal metabolic rate of human body decreases 1%-2% every year on average. For example, a man with an original metabolic rate of 2,800 calories will lose about 140-280 calories after he is 35 years old. If he keeps the same amount of activity, he only needs to eat less than half a bowl of rice every day to maintain his original weight. If the food intake remains the same, his weight may increase by about 6, reaching 13 kg. This is also the reason why people tend to get fat in middle age.

Many men over the age of 30 believe that fitness means doing exercise, just running and playing ball on weekdays and going to the gym once or twice a week. In fact, this kind of exercise can not achieve good fitness effect, and sometimes it can cause muscle damage.

According to Gao Liang, coach of Bozhou Traditional hua tuo wuqinxi Club, the correct fitness method is to do a physical fitness test under the guidance of a professional fitness coach, and then make a copy for the exerciser according to the test results? Personal training prescription? , targeted systematic exercise. For example, men who often work in the office are prone to accumulate fat in the abdomen, and should strengthen the exercise of the waist and abdomen; Drivers should pay attention to their muscle loss and fat gain; Men who travel frequently should pay more attention to visceral function; People who eat more meals should prevent fatty liver and fatty liver (fat deposits on the heart muscle and liver lead to poor function and decreased immunity).

Follow the personal training prescription

Personal training prescription is an exercise schedule for personal physical condition. Men who go to work can use their break time to go to the gym, complete two-hour training courses under the guidance of professional coaches, and insist on training 2-3 times a week. If conditions permit, it is recommended to exercise every other day, and the effect is obvious after three months.

1, preheating

Mainly in the form of running, the basic concept of warm-up exercise is to awaken muscles and let muscles and bodies know that we are going to carry out a series of exercises. Therefore, warm-up exercise should not be too intense, and a certain heartbeat frequency should be maintained. In this process, it is ideal to still be able to talk with peers easily. It can awaken the muscles of the whole body and put the heart and lungs into a state of preparation, lasting about 15 minutes.

2. Strength training

According to different personal conditions, increase the muscle strength of shoulders, abdomen, legs, waist and abdomen. Mainly based on equipment and floor mat movement.

3. Flexibility exercises

Mainly through stretching training, pay special attention to the stretching of legs and waist to help reduce fat.

Abdominal training: sit-ups and lower back stretching.

Use sit-ups to exercise anterior abdominal muscles, increase trunk strength and ensure stability; Exercise the abdominal muscles of the back by stretching the lower back to shape the perfect lines of the abdomen.

4. Cardiopulmonary exercise

The training of increasing visceral function is mainly completed in the following three ways.

Cardiopulmonary cross machine: suitable for men with poor physique; It has little wear on joints, and can also cushion the pressure on the knees, so that the knees are not damaged during exercise.

Jogging: suitable for men with medium physique, generally do moderate jogging for more than 30 minutes.

Spinning bike: suitable for men with strong physical fitness, just practice for 45 minutes at a time.

5, cooling (finishing exercise)

Sudden cessation of exercise causes excessive heart load, so you should keep walking or stretching for about 10 minutes after training.

Step 3: Persist in exercise to be effective.

The effect of fitness depends entirely on the perseverance of the exerciser. Generally speaking, it will have obvious effect if you persist in exercising for three months, but it will be easy to rebound if you stop exercising. Therefore, the coach suggests that you develop a good habit of fitness, regard it as a way of life, and live for experience.

In addition, you should also pay attention to what you can do when exercising. For men around 40 years old, the growth of bones has completely stopped, and the calcium in bones will gradually decrease. A prominent problem in fitness is that sports injuries, especially fractures, are prone to occur. Therefore, it is necessary to strengthen protection during exercise, especially in fragile parts such as knees and ankles. At the beginning of exercise, we should learn to master the appropriate exercise intensity, especially for overweight people with excessive joint pressure. It's best to do some internal and external exercises, such as hua tuo wuqinxi, which can not only keep fit, but also keep fit.

Fitness methods for men of different body types

Your fitness program should be different for different body types.

Banana type

This kind of people often have thin bodies, little fat, weak muscle strength, poor physical strength and unhealthy internal organs. When exercising, you should first slowly exercise your basic physical strength, gradually strengthen your muscle strength, endurance and body softness, and then carry out weight training and participate in aerobic exercise, skipping rope, swimming and other dynamic sports.

Thin people should pay special attention to their diet. In order to improve visceral function and muscle strength, we should eat foods rich in protein and vitamins.

Deficiency type

People who look thin but have a lot of fat often have weak muscle strength and visceral function, and their physical strength is not good. Sports suitable for this kind of people include walking, climbing stairs, skipping rope, swimming and other sports that can burn fat.

Avoid overeating, eat less sweets and high-fat foods, but eat high-protein foods.

Apple type

The weight is within the standard weight range, but the fat in the upper arm, buttocks, abdomen and thighs exceeds the standard. As long as the muscles and joints are fine, you can participate in any sport, such as playing ball, swimming, riding a horse, etc. Aerobic exercise is better. But if you don't exercise regularly, you can't exercise suddenly and violently. Do warm-up exercises and gymnastics before each exercise to strengthen muscle strength.

As long as you pay attention to balanced nutrition, moderate food intake, eat less supper and eat more fatty foods.

Barrel type

If a person's sebum thickness in all parts of his body is too thick, he is overweight, has almost no muscles and weak bones, how many steps can he climb in his daily life? Asthma like an ox? . This kind of people should do more aerobic exercise and swimming, which can consume fat. Do regular static stretching exercises to strengthen muscles and bones.

Middle-aged men pay attention to weaknesses in fitness.

The first weakness: three highs

Is it easy for a 40-year-old man to have it? Three highs? (hypertension, hyperlipidemia, hyperglycemia). what's up Three highs? Some people are prone to dizziness at ordinary times, and it is difficult to concentrate at work and their movements are uncoordinated.

For 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.