The way of fitness for 30-year-old men
1. In terms of diet, when a man is over 30, his family is stable and his career is booming, there will be more social activities at this time, so the chances of eating out will also increase. Especially in the evening, friends often get together, drink and eat. At this time, you will eat some high-fat and high-calorie foods and drink a lot of wine, but you can't eat any fruits and vegetables, which is bad for men's health.
Therefore, from the perspective of men's health, men must strictly control their diet and reduce the chances of eating out. Even if you eat out, you should pay attention to eating and drinking less to protect your health and reduce the invasion of diseases. Here I recommend several foods that are very beneficial to men's health, such as broccoli, Chinese cabbage, celery and onions.
2. Sports Life lies in sports. As soon as a man is over 30 years old, his physical function begins to decline, so he should exercise properly. Proper exercise can not only consume the accumulated fat in the body, but also promote the circulation of the human body and help the circulation of qi and blood, which is of great help to promote good health. Men can choose their own exercise mode according to their own situation, and if necessary, they can do it under the guidance of professionals.
3. Learning women's innate genes is more advantageous than men's, so women's life expectancy is generally higher than that of men. This is one reason. In fact, women's acquired habits are also conducive to health preservation and health promotion. For example, women will vent, nag and release their inner pressure when things happen. Men, on the other hand, like hard resistance and are prone to depression and illness. Women like shopping, cleaning up housework, chatting with friends and doing nothing. These habits are good for their health. Men's habits such as smoking, drinking, playing games all night and socializing are not healthy.
4. Other men over the age of 30 are generally the pillars of the family, and their lives are under great pressure. In order to relieve stress, many people choose to smoke and drink, but they don't know that these bad habits will erode men's health a little. Therefore, from the perspective of health care, men should never smoke, and their drinking should be controlled, and they should not drink a lot. At the same time, men over the age of 30 should refrain from sexual life, pay attention to the combination of work and rest, don't be too tired, ensure adequate sleep and pay attention to more rest.
5. Vitamin B6 helps to improve human immunity and prevent skin cancer and kidney calculi. It can also decompose homocysteine, which is one of the risk factors of stroke. Men need 2 mg of vitamin B6 every day, which is equivalent to the content of two large bananas. Foods containing more vitamin B6 include chicken, liver, potatoes and pears.
6, vitamin E should be rich in vitamin E has the effect of delaying aging and avoiding recession. At the same time, vitamin E is an antioxidant, which can prevent free radicals from damaging blood vessel walls, thus preventing atherosclerosis and coronary heart disease. Rice germ, egg yolk, nuts, vegetable oil, chicken, peanuts and sesame all contain vitamin E. Middle-aged people should not be afraid to eat egg yolk. An egg a day does more good than harm.
7. Stabilize your mood. Calcium supplementation is an important element in human body. It is not only the main component of bones and teeth, but also has the function of stabilizing emotions. People with bad temper should eat more dairy products such as milk, yogurt and cheese, as well as calcium-containing foods such as dried fish and bone soup.
8. protein should properly pursue muscle development, and it is fashionable for men to eat more high-protein food. In fact, except for men who are engaged in bodybuilding, most people don't need to add too much protein. Especially when you are tired, don't eat chicken, fish, meat, eggs, etc. Because acidic substances accumulate in the human body at this time, meat food is acidic, which will aggravate fatigue. On the contrary, alkaline foods such as fresh vegetables and aquatic products can make the body recover quickly.
9. Variety of food. Don't eat sweets or less, have reasonable nutrition, and eat more foods rich in dietary fiber, vitamins and minerals. Chicken, fish and rabbit meat are easily absorbed; Dairy products and beans contain high calcium; Fresh vegetables and fruits can provide a lot of vitamins, dietary fiber and trace elements, such as tomatoes, carrots, asparagus, fungus and so on. At the same time, pay attention to a light diet and less salt.
10, low-fat fat accounts for 20%-25% of total calories, mainly plant fat. Too much fat can lead to obesity, atherosclerosis and some cancers, such as colon cancer and prostate cancer. But the amount of fat should not be too low, otherwise it will affect the absorption of fat-soluble vitamins. The daily intake of edible oil should be 25g.
1 1. Lipid-lowering foods In order to prevent male climacteric hyperlipidemia and arteriosclerosis, it is recommended to eat more lipid-lowering foods: mushrooms are rich in protein, vitamins and nucleic acids, which can inhibit the increase of cholesterol in the body and have obvious lipid-lowering effects; The ingredients contained in kelp and seaweed can prevent fat from depositing on the heart and blood vessel walls; Hawthorn contains lipolytic enzymes, which can promote the digestion of fatty foods, so it has the effects of reducing blood fat, promoting blood circulation and removing blood stasis, and has a certain preventive effect on arteriosclerosis; Seabuckthorn fruit contains total flavonoids of Salix Acetabulum, which has the function of lowering cholesterol.
12. The research on brain-nourishing and intelligence-improving foods found that foods containing lecithin, cephalin, glutamic acid and other substances can improve the activity ability of the brain and delay the aging and decline of the brain. Therefore, you can often eat soybeans, honey and so on. Nuts contain more unsaturated fatty acids. In order to protect your hearing, you can eat more peanuts, sesame seeds, walnuts, pine nuts and other foods.
13. Seaweed, a food for strengthening essence and kidney, contains alginic acid, mannitol, potassium, iodine and various trace elements. Together with mussels, oysters and other shellfish seafood, it has the effects of replenishing deficiency and essence, warming kidney and dispelling cold, and is effective in preventing and treating kidney deficiency, premature ejaculation and lack of energy. In addition, there are many foods that can help prevent sexual dysfunction, such as leeks, lotus seeds and medlar.
14. Practice method of lifting legs and abdomen: lie on your back on the inclined plate, with your arms straight, hold your head with both hands and support, keep your upper body still, and do leg lifting with your legs straight up. Keep your legs as close to your chest as possible, then put them down, then raise your legs, in turn.
Requirements: the angle of the inclined plate can be fixed according to your own physical condition, such as the waist and abdomen strength is better, the inclination of the inclined plate can be larger, the strength is smaller and the inclination is smaller. When the abdomen is closed and the legs are lifted, the legs are straight; Don't bend your knees; When the legs are put down, the speed slows down and the abdominal muscles can be stretched; One group can do 10- 15 times, rest after finishing 1-2 minutes, and then do the next group of exercises. You can do 2-3 groups. Do it 2-3 times a week.
Function: improve the muscle strength of waist and abdomen, expand the chest and enhance the respiratory function.
15, supine double-headed practice: lie flat on the floor or bed, legs together and naturally straighten, arms behind the head naturally straighten. When sitting up, your legs and arms are lifted up and down at the same time, moving closer to the middle of your body, folding your body shape in half with your hips as the axis, then restoring it to its original state, and then continuing to do the action from both ends. Do l0- 15 times in a row, do 2-3 groups each time, and exercise 3-5 times a week. After getting up in the morning or doing other exercises, you can exercise with the help of practice.
Requirements: when sitting up at both ends, the limbs should be naturally straight, the knees should not be bent, and the movements should be carried out at the same time, and there should be no order; Inhale when the ends are up and exhale when the legs are down. Don't deliberately hold your breath. At the beginning of training, the coordination may be poor, and the hands and feet can't be lifted or folded at the same time at a small angle (the hands and feet can't touch each other). It doesn't matter, with the passage of time, the action can be completed perfectly.
Function: increase the strength of waist and abdomen and improve the coordination of the body.
16, weight-bearing kicking practice method:
1. Stand upright with one leg (weak support), and tie sandbags or other heavy objects to the other leg for forward kicking. The kick height should be at right angles to the upper body. After kicking 5- 10 times, change the other leg to continue.
2. The preparation action is the same as that of 1, but instead of kicking forward, kick sideways. The bigger the sideways kick, the better. Kick 5? /kloc-After 0/0 times, kick with the other leg, three times each.
3. It is slightly different from the above method: not kicking, but buckling and stretching. Specifically, sit on a high stool, hook dumbbells with your feet or hang other heavy objects or tie sandbags to your calves. The upper body naturally contains a little chest. Hands on both sides of the high stool, non-load-bearing legs naturally droop. Load-bearing legs do flexion and extension exercises. After 65,438+00 flexion and extension, change the other leg and change the leg for 3-4 times.
Requirements: when doing front kick and side kick, the legs should be straight, the knees should not be bent, and the upper body should not move; When doing high stool flexion and extension, the upper body does not move, and the knee joint is used as the axis for flexion and extension.
Function: mainly develop the strength of calf and quadriceps femoris.