The most suitable fitness program for men
Stationary bicycle
The boy riding a spinning bike must be sweating and full of energy. A tight coat can not only set off your perfect upper body muscles and lines, but also reduce the resistance when riding a bike and help you maximize your speed and passion.
Choosing a pair of shorts or trousers with appropriate length can reduce the friction and hindrance of cloth to knee joint movement. At the same time, it is best to wear hard-soled sports shoes when riding a bike, which can help the feet to be fixed and will not hurt the ankles during high-speed exercise.
general idea
Don't forget to wear a pair of fingerless gloves, which can firmly hold the handlebar and protect the palm of your hand.
resist
Fighting is the perfect embodiment of boys' strength and beauty. Tight top is the best choice in combat, and the material absorbs sweat and breathes. It's good to have loose pants, but not too wide. Because pants that are too wide may not be good for you to do something like fly.
general idea
You can choose colorful sports tights, and the camouflage vest of that kind of soldier can definitely wear jumping boxing.
Body pump
Barbell exercise is a quick way to lose weight, and it can also shape beautiful body lines. When practicing barbell exercises, the most important thing is to wear a pair of shorts that fit.
Because standardized movements can get the best exercise effect, and if you wear pants, it will cover your legs and you can't see whether they are bent in a standardized position. Shorts are best above the knee joint, which can help you make every movement the most standard, and the range of movement is not easily limited by pants.
general idea
All kinds of boxing shorts are suitable.
run quickly
Just wear loose clothes when running, and a general T-shirt is fine. Of course, it is better to choose clothes with functions such as rapid perspiration.
There are not too many requirements for pants, just a pair of cotton sweatpants, and you can walk easily on the treadmill.
Running shoes played a very important role at this time. A good pair of shoes may give you the comfort of walking. So you might as well choose some high-tech and powerful running shoes. This kind of running shoes has good tension, softness and easy bending. They are comfortable to wear, and can also act as a buffer to protect your feet from sports injuries.
general idea
Just a pair of absolutely decent running shoes.
Pilates and yoga
Although boys pay more attention to strength than girls when practicing pilates and yoga, balance and tranquility are still the focus of this sport.
Therefore, it is best not to wear sharp ornaments such as earrings, which is not only easy to hurt yourself in sports, but also incompatible with this sport. It is best to choose soft and drooping cloth for clothing, which is convenient for completing some large-scale movements. Too heavy clothes may make your movements not light enough.
general idea
Black. It's never wrong to choose black clothes for this sport.
For women, fitness exercise may only be to lose excess fat, but for men, it takes a long time to keep fit! So what should men pay attention to when exercising? Let's introduce 14 points that men must pay attention to when exercising!
Matters needing attention in male fitness
First, the best way to lose weight at the waist is to exercise the abdomen.
Many people think that by exercising the muscles in a certain part of the body, the fat in that part will be "consumed". In fact, no matter what exercise you do, you consume all the body fat, not the fat in a certain part. Of course, if you lose whole body fat, you will naturally see a reduction in abdominal fat.
Second, you only need to exercise twice a week to stay healthy.
Wrong research shows that without exercise, the strength of the human body will soon fade away. After 48-72 hours, you must exercise again to restore your health. Scientists point out that exercising every day is the most effective, and exercising three times a week can maintain a healthy level.
Third, you must sweat to lose weight.
Sweating incorrectly will only lower the body temperature and prevent the body from overheating, not lose weight. You may lose weight after exercise, but what you lose is the lost water. Once you replenish water, your weight will return.
Jogging 1600 meters consumes more energy than walking the same distance.
In fact, whether jogging or walking, as long as the distance is the same, then the calories consumed must be the same. So what factors can make the calorie intake different? If you jog for the same time as you walk, jogging can help you burn more calories, because at this time, ours has already run farther!
5. Failure to return to normal breathing after a period of exercise is excessive exercise.
Breathing should be normal about 5 minutes after proper exercise, the heartbeat should not be rapid, and the body reaction should not be exhausted. Healthy exercise should not be too intense, uncomfortable or tired, but should be comfortable, carefree and refreshed.
Walking is one of the best fitness methods.
Walking correctly helps to promote blood circulation throughout the body and can improve your overall health feeling.
7. strenuous exercise can make muscles elastic.
All kinds of stretching exercises, such as twisting or bending the waist, leaning forward on the upper body, touching the toes with both hands, should be carried out slowly to relax the muscles. Stretching hard can make muscles tense and hurt.
Eight, the time for exercise every day should be at least 20 minutes.
The correct human body has about 520 skeletal muscles, and good exercise should exercise these muscles. 5- 10 minutes stretching your arms and kicking is not enough. Moderate exercise takes at least 20 minutes. How long it takes to exercise is healthy, depending on the physical condition at the beginning of exercise. If the conditions are not good, it is definitely impossible to get better in three weeks.
It's not enough to be healthy. You have to keep going. Both staying healthy and becoming healthy need exercise. After a period of exercise, you will find that it is not as difficult as before, because your physical condition is very good and your health level has been greatly improved.
IX. Purpose principle
Fitness exercisers must fully realize the value and significance of fitness exercise subjectively, in order to invest in the exercise process of fitness exercise purposefully and in a planned way. If the fitness exerciser has no clear purpose, fitness values are not strong, there will be a lack of motivation in his mind, and it will be difficult to persist in fitness exercise. Male fitness friends should set a goal from the beginning, to develop muscles, improve muscle quality, enhance the elasticity of muscle groups, increase physical strength, enhance the function of internal organs, make the body strong and strong, and make the body fit.
Overload principle
When exercising, you must not be within your ability. Exercise that can't bring fatigue to the body is difficult to really bring exercise effect to the body! Therefore, when we exercise, we must exercise beyond the limits of our bodies, that is, we must feel that we have done our best at the end of the exercise! Only in this way can we help men keep fit and shape!
XI。 Gradualism principle
The functional activities of human internal organs and organs are inert to some extent. Therefore, bodybuilders must follow the gradual nature when making fitness plans, participating in exercises and learning sports skills. The amount of exercise should be from small to large, and the technology should be from easy to difficult.
Make the body from "unsuitable"? Adapt? Not adapted? "Re-adaptation" is a gradual process of change. Some friends are eager for success, and they begin to use it with great weight and strength. In fact, this is not only bad for sports, but also harmful to the body and easy to cause sports injuries. Long-term physical discomfort will reduce the enthusiasm of exercise, and it will not last long.
Twelve. System principle
In the process of fitness exercise, both beginners and long-term exercisers should systematically exercise in a planned, step-by-step and continuous manner. Everyone should make multi-year fitness plan, annual fitness plan, stage fitness plan according to their own characteristics, and even let every class have a plan. Careful planning can ensure continuity before and after exercise and make fitness more systematic. Take barbell bench press for example, first learn push-ups, then learn supine push-ups, and then learn oblique push-ups. The study of this series of movements will make the front and back connect with each other and further consolidate and improve the motor skills.
Thirteen, the principle of comprehensiveness
Fitness exercisers should start from the whole human body, comprehensively exercise and develop the functions of various parts of the body, organ systems, various physical qualities and basic activities, and only comprehensive exercise can benefit in many ways. Some fitness friends only practice their weak parts, ignoring the overall effect, which will eventually lead to uncoordinated body and serious deformity.
Fourteen Recursive principle
Male fitness friends must exercise according to their long-term or short-term plans, and remember to persevere in exercise. Generally speaking, it is best to keep the frequency of exercise two or three times a week.
The main function of fitness
First, fitness long-distance running can improve the function of respiratory system and cardiovascular system. Scientific practice has proved that long-term rhythmic deep breathing can make people inhale a lot of oxygen. If the oxygen intake exceeds the usual 7? Eight times, can inhibit the growth and reproduction of human cancer cells. Secondly, long-distance running also improves the oxygen supply state of myocardium, accelerates myocardial metabolism, thickens myocardial fibers and enhances myocardial contractility, thus improving the working ability of the heart.
Second, fitness long-distance running is conducive to disease prevention. Fitness long-distance running accelerates blood circulation and cleans up harmful substances in the excretory system, making it difficult for harmful substances to stay and spread in the body. According to the determination,/kloc-running 3000m in 0/6 minutes or 5000m in 25 minutes can reduce blood cholesterol. This has a good preventive effect on the elderly who are prone to different degrees of hyperlipidemia, which in turn leads to arteriosclerosis, coronary heart disease and cerebrovascular disease.
Third, fitness long-distance running is conducive to a comfortable mood and a happy spirit. Because this kind of long-distance running does not pay attention to the outcome of the competition, it only seeks to exercise in a relaxed and happy way, so it is very conducive to alleviating the mental and psychological tension brought about by high-tempo and high-intensity sports in modern society. According to medical experts, this kind of relaxing exercise can best promote the release of a polypeptide substance in the body? Endorphin bark has a lasting euphoria and sedative effect. In addition, because long-distance running makes people full of optimism, it helps to increase appetite, strengthen digestive function and promote nutrient absorption.
Long-distance running exercise plays a very good role in cultivating people's tenacious will to overcome difficulties and temper hard work. Especially for those who are afraid of the cold in winter, love to sleep late and don't want to exercise, let people taste the benefits of long-distance fitness exercise.
Tips for spring fitness
First of all, simplicity is the most important thing
For beginners, the science of training is simple and basic compound training, such as barbell bench press, barbell squat, barbell hard pull and so on. Although these simple actions are boring, the effect is beyond doubt.
Second, the goal is clear
You'd better list your training plan in big paper and characters, and the training objectives should be written in the most eye-catching position in red pen. The clearer the better. When you are tired of boring training and want to be lazy, those eye-catching words will deeply stimulate you and make you feel ashamed of your laziness.
Third, continuity and gradualism.
Persistence and gradual progress are two important principles in making training plans. If you don't insist on training, your muscles can't get sustained and regular stimulation, which leads to slow growth; If the training intensity does not increase, the muscles will adapt to the given stimulus and grow slowly. Effective planning can not only ensure the continuity of training, but also ensure the gradual increase of training intensity.
Fourth, frequency.
Frequency means practicing several times a week. The setting of frequency depends on your recovery ability after training, which in turn depends on your physical fitness, sleep quality and nutritional status. Generally speaking, it is more appropriate for junior trainers with jobs and families to do weight exercises twice a week. For students, three cycles a week is also possible. The specific arrangement of each cycle depends on time and physical condition. It is best to practice for two days in a cycle, one day for the upper body and one day for the legs.
Verb (abbreviation for verb) quantity
The amount is the amount of training, how many groups to practice, how many times in each group, and the length of rest between groups. First of all, the number of groups is not fixed, but there must be a warm-up group for each action. The role of the warm-up group is: 1. Accelerate metabolism and enter the training state; 2. Fully move joints (joint products, joint information) and ligaments to avoid injury. Secondly, 2 ~ 4 groups are suitable for the formal group, and fewer groups are helpful to improve the training efficiency. The number of times for each formal group is 6 ~ 12, and the number of times for the warm-up group is not less than 20. Finally, each training should not exceed 1 hour, because after 40 minutes of anaerobic training, some important endocrine hormones that affect training will be greatly reduced until they basically stop, leading to muscle loss.
The power of intransitive verbs
Intensity refers to the level of load you bear in training. The load level depends on three factors: weight, training interval and fatigue. For how to increase weight, it is very important to understand the concept and key points of strength. Because gaining weight will affect the number of trainings and exhaustion. Beginners should be careful not to gain weight too quickly.
Mastering the above six points can help you make a training plan that suits you, and the real test is whether the plan can be strictly implemented. Set a goal and put it into action. Don't make any excuses for your laziness. Bodybuilding is a kind of exercise to enhance physical fitness and will. Laziness is cowardice. Overcoming it will make you stronger.
Anyone who has seen any fitness exercise suitable for men will watch it:
1. What is the common sense of men's fitness?
2. What sports are suitable for men?
3. What are the misunderstandings of men's fitness?
4. Matters needing attention in men's exercise and fitness
5. Men's common sense of exercise and fitness