1. Abdominal tuck and leg lift: Lie on your back on the inclined board, and you can lie directly on the floor at home. Keep your arms straight and hold the support behind your head. At this time, keep your upper body still. Then, do abdomen and leg lifts, straighten your legs up, and pay attention to adjusting your breathing when doing it. Keep your legs as close to your chest as possible, then put them down and lift your legs in turn. It should be noted that family contact should be conducted after meals, and each group should have a rest 10- 15 times. Abdominal contraction and leg lifting have the advantages of enhancing respiratory function, improving waist and abdominal muscle strength and expanding chest.
2. Lie on your back with both ends up: lie flat on the floor or bed. Pay attention after meals or when you are full of energy. Keep your legs together and straighten naturally, and keep your arms straight behind your head. Then when sitting up, both legs and arms are lifted up and pressed down at the same time. At this time, the body is close to the middle, that is, folded in half, with the crotch as the axis, and then continue to move from both ends after restoring the original state. Pay attention to breathing in this exercise, that is, shout when the legs are down and inhale when the two ends are up. Just do 2-3 groups at a time and have a rest. Lying on your back at both ends has the advantages of improving body coordination and increasing waist and abdomen strength.
3. Kicking with load: It is very simple to tie sandbags or other heavy objects to your legs and kick, but pay attention to the initial weight, not too heavy. The specific method is to sit on a high stool, raise and lower your feet to exchange, straighten your legs before kicking, and keep your upper body still. Weight-bearing kicking mainly develops the strength of quadriceps femoris in calf and thigh.
What sports are good for men's health? I believe that through the introduction, you understand that there are many ways for men to keep in good health, which need to be carried out by men every day, otherwise exercise will not have the effect of keeping in good health. If you are free at home, you can also practice through the introductory method.