Men's must-do fitness programs all say that life comes from exercise, and regular exercise is of great help to our physical and mental health, while male friends hope that they can exercise themselves to build a strong body. Let's share the fitness items that men must do. Let's have a look.

A fitness program that men must do 1 1, rhythmic gymnastics.

Find a rhythmic gymnastics video and jump along. It's very simple and doesn't need any equipment. Stick to it, not only can you exercise a certain part of your body, but you can also make your curve more perfect, simple and easy, and there is no space limit. In addition, you can add a little active atmosphere to your home in rainy and foggy weather to make yourself more energetic every day!

2. Dumbbells

Buy a dumbbell with moderate weight and go home. Dumbbells can have the effect of slimming arms. It should be noted that in the choice of dumbbells, you should choose the weight that suits you. Too light has no effect, too heavy can not only lose weight but also gain muscle. Choose the curved arm that can feel hard but effortless.

Step 3 walk forward

Take a big step forward with your left foot, and then slowly lower your right knee until it almost touches the ground. Note that the left knee should be 90 degrees, and the center of gravity should be pressed to the left foot. Then stand up, lean your right foot on your left foot, push your right foot forward, and repeat the previous actions, 8 times for each foot. If you have some difficulties at first, you can do advanced exercises in the same place, 8 times on each side of your body, and then repeat on the other side.

Step 4 curl up and sit up

Cross your arms tightly on your chest, bend your legs, keep your heels 30-50 cm away from your hips, put your feet flat, hook your toes on the bottom of the furniture and lie on your back; When you get up, your torso and head lean forward and try to touch the furniture that hooks your toes. Try to repeat without interruption within 1 minute. This action can strengthen abdominal muscles, avoid pain at the lower end of the spine and maintain a good posture.

5. Step and jump for three minutes

Put a small bench or a bundle of newspapers on the floor, the height is about 30 cm. First put your right foot on the bench, your left foot on the ground, and then switch places with your feet at the same time-your left foot on the bench and your right foot on the ground, and do this alternately, 24 times a minute. This method can exercise the heart's response to continuous activity and reduce the risk of heart damage.

6, body rotation movement

The body rotation is also very simple, that is, take a step to the left with your left foot, lift your arms sideways at the same time, then turn your upper body to the left for about 90 degrees, and bend your left arm behind your body. At this time, let your back stick to your waist, bend your right arm flat on your chest, touch your left shoulder, straighten your arms, bend your left arm flat on your chest, and lift your right arm sideways. At the same time, turn right on the upper body 180 degrees, and look at your right hand. Then turn left and right.

Male must do fitness program 2 1, push-ups strengthen chest muscles.

This action is mainly to exercise the male 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.

2. Sitting posture, abdomen and legs.

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.

3, biceps raise 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.

Step 4 sit-ups

Do sit-ups at home, such as doing sit-ups in bed, and insist on doing them every day. Doing sit-ups can refresh your mind and make you more awake; Doing sit-ups in the middle can relax the body and exercise abdominal muscles. A group can do thirty or fifty, depending on their own strength.

Step 5 jump rope

You can choose an open space at home and jump rope 100-500 times at a time, which can lose weight, exercise your heart, strengthen blood circulation, effectively prevent osteoporosis, insomnia and muscular atrophy, and adjust your mood at the same time.

6. Fixed-point jump

You will feel very tired when you sit at the computer for a long time. At this time, you can choose to jump at a fixed point, which can effectively relax your body and exercise your leg muscles. Jump once 100, then take a break and jump several groups.

7, squat horse stance just look

At home, squatting is also good, which can exercise leg strength and patience. Legs are shoulder width apart, hands are raised horizontally, and then legs are bent up and down or crouched 90 degrees.

8, handstand

Finding a wall or doing handstand exercise at will can speed up your blood circulation, prevent some diseases, such as back pain and sciatica, and effectively delay aging.