Men's six simple and practical fitness moves, many men like fitness. This is because fitness can not only help them shape a perfect figure, but also exercise and enhance their resistance, thus learning from men's six simple and practical fitness movements.
Men's simple six fitness movements 1 This movement is mainly to exercise men's pectoralis major. In the living room or dining area at home, find two single stools, one on each side, supported by both hands and leaning against the table. 12 is one group and needs three groups.
Remember to tuck in your abdomen and hold out your chest when doing push-ups, and try to stretch your chest to make your chest muscles full and stylish. In addition, this action also has the function of correcting hunchback.
Sitting posture with belly in and legs up.
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, and do three groups with a short rest, but not too long.
Biceps lifts healthy hands.
This action mainly exercises the hand. As long as you sit on the bench at home, it's simple. Use two unopened mineral water bottles to make dumbbells and lift them in parallel, but remember to keep the upper arm close to the trunk when doing it, and fix and contract the biceps brachii with the strength of the biceps brachii to increase the strength of the hands. 15 group, do three groups.
Hold the wall and squat for healthy legs.
You need to choose a wall at home and squat down slowly with the strength of your legs. It is best to hold a small object in your hand, such as boiling water, so that you can exercise your legs when you squat, and you can also get rid of the excess fat in your legs to make your legs look better. 15 group, do three groups.
Bend over, row a boat and exercise your back.
This action is mainly to exercise the back, not to mention increasing strength, but also to reduce back fat and modify back lines. Standing in an empty place, holding two unopened bottles of mineral water in your hand, your knees are slightly bent, your back is bent, and your chest is raised. Your hands rely on your back to lift the mineral water up and take back your shoulders. 12 group, do three groups.
Push-ups enhance waist strength
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 get up. Strengthen the waist strength, 15 in one group and do three groups.
Men's simple 6 fitness moves 2 men's fitness knowledge
1, sweating, careful dehydration.
Men need water more than women. For men, muscle needs more than three times more water than fat, while in men, muscle accounts for about 40%, and in ordinary women, muscle accounts for only a little more than 20%.
Water can also lubricate joints, regulate body temperature, dissolve nutrients and transport them into human body. Generally, men need about two liters of water every day, and men who exercise consume twice as much water.
2. Chromium should be supplemented in time during training.
Chromium is an essential mineral to sustain life. It can reduce cholesterol in human body, increase endurance, make muscle grow and oxidize fat.
High-quality grapes and raisins have the reputation of natural "chromium bank". Ordinary men can provide enough chromium by eating a bunch of grapes every day, and men who participate in fitness exercises need to double it.
3, there is often congestion on the body, and vitamin K needs to be supplemented.
During exercise, some people bump a little, get bruised or bruised for a long time, which is the signal that the body lacks vitamin K, and vitamin K is "the hero who stops bleeding". Without it, blood coagulation will be delayed, and in severe cases, blood will not coagulate.
Broccoli is very rich in vitamin K. Eating broccoli 2-4 times a week can relieve congestion or congestion. Secondly, asparagus and lettuce also contain vitamin K. Regular consumption of foods rich in vitamin K can not only strengthen the elasticity of blood vessel walls, but also prevent congestion and congestion.
4, exercise cramps, pay attention to supplement calcium and magnesium.
The symptoms of leg cramps after exercise do not mean that you are overloaded with exercise, but are caused by insufficient nutrition. The main function of calcium and magnesium synergy in human body is to participate in neuromuscular conduction. Physical exercise is easy to cause calcium and magnesium deficiency in human body, which in turn hinders neuromuscular conduction and leads to leg cramps.
The daily calcium requirement of adult men is 1000 ~ 1800 mg, and the recommended daily dietary supply of magnesium is 350 mg. There are many sources of calcium, among which milk is a good choice. Magnesium contained in green leafy food is easy to absorb, and nuts and seafood are also rich in high-quality magnesium.
5, negative importance according to your own physical strength.
Generally speaking, the effective number of developed muscle blocks is 8-12 times, at least 8 times, and this number should be to make every effort. Therefore, the load should be controlled at 70%-80% of personal strength, that is, the number of times to effectively use this load is to use a large load, not more than 5 times.
The effective number of times for men to develop endurance and reduce fat is 20 times with low load, and the waist and abdomen fat should be reduced to even immobile.
Sports suitable for men of different ages
A new study in Russia has found that the secret of longevity is to exercise moderately every day. What things follow in the process of progress is nothing more than those simple procedures. The key is to see how we find pleasure in it.
Fortunately, scientific research can not only bring vitality to people, but also bring happiness to people. Stick to aerobic exercise such as running for more than 30 minutes, and you will reach the so-called "runner's"
High "state, the human body in this state will secrete a special hormone, and can make people feel happy and happy. It is said that this hormone is also effective in treating depression.
Exercise is not only a good way to keep fit, but also an effective way to relieve stress. Why drown your sorrows or overeat for some unhappy things? Go running!
As long as you take a hot bath after exercise, you will have a feeling of praising life. Hurry up and put on your proud sweatshirt, so that there will be another unrestrained and sporty handsome guy on this earth from now on!
"Regular Physical Strength" of 20-year-old Boys in "Reserve Period"
Kite surfing, which is popular among young people recently, represents a 20-year-old man's pursuit of sports. This is an extremely thrilling exercise, which requires excellent flexibility, tenacious perseverance and adventurous spirit, and also exercises all parts of the body with any exercise intensity.
It is very suitable for 20-year-old young men, because this stage is the "reserve period" of healthy energy, and the "conventional physical strength" that men gain through muscle strengthening exercise at this age will not disappear even after the exercise is terminated.
Recommended sports: kite surfing, yo-yo, taekwondo, rock climbing.
Male charm in their thirties and forties VS sexy abdominal muscles
What makes women envy is that men can still be charming in their thirties and forties, even more charming than those in their twenties.
But it's hard to imagine how attractive a "uncle" man with a round beer belly can be. Men's weight increases with age.
Recommended sports: men's yoga, outdoor hiking, golf, jogging, swimming.
Mature men over 50 enjoy life through exercise.
Most men in their 50 s and 60 s have already had successful careers, so they don't have to work day and night. And a healthy and tough body is the first condition to enjoy the fruitful fruits of struggle, and age is never an excuse to refuse exercise.
Bruce Willis, which started as an action movie, is in its heyday. At the age of 53, he thought it was "a good stage in life", while at the age of 66, Harrison,
Ford redefined the old hero image of "action movie" with his new movie raiders of the lost ark. After the age of 60, he insisted on going to the gym for 30 minutes every day for filming.
Conclusion: Through the introduction of the above article, do we have some knowledge about male fitness? The purpose of men's sports is simple, but a lot of common sense may be ignored. You can try the sports suitable for different ages introduced above.