The way men exercise.
Action 1: Bend your knees and bend over.
Exercise parts: tendons, calves and buttocks. Action essentials: put your feet together and bend your body downward. Bend your knees slowly until you feel pressure on your back. Hold your arms tightly and take a deep breath. At this point, the body will have a feeling of flying high, relax the head, neck and shoulders, slow down breathing, slowly swing the body, or gently shake your head for a minute and return to the standing position. Function: Exercise leg strength and lower blood pressure.
Action 2: Sit in an empty chair.
Exercise parts: shoulders, chest and legs. Action essentials: straighten your body, put your feet together, palms facing each other, lift your arms up along your head and tilt your head back. Inhale, bend your knees, and then sit down as if sitting in a chair. Don't let your knees exceed your toes. Every time you inhale, you should hold your chest out and abdomen in. Sit down slightly every time you exhale and bear the pressure on your back for 30 seconds. Function: Enhance leg strength and reduce abdominal fat.
Action 3: Step and squat
Exercise parts: hips, arms and legs. Action essentials: Take a step forward with your left leg, squat down, put your hands on your sides, and put your right knee on your left heel. Inhale, slowly lift your left leg for one minute, then switch legs. Repeat. Function: relax hip muscles and reduce sports injuries.
Action 4: Swing your body left and right.
Exercise area: shoulders and hips. Action essentials: take a big step forward with your right foot, squat, inhale, palms facing each other, arms tilted upward and shoulders tilted backward. Keep your front legs still and swing your body from side to side. Do not exceed the toe of the front leg knee, hold on for one minute, and then change legs and repeat. Function: strengthen the strength of upper and lower limbs, exercise the flexibility of shoulders and hips, and enhance the stability of knees.
Action 5: Bend your knees and lift your hips.
Exercise parts: chest, neck, spine, buttocks. Action essentials: bend your knees and reach your heels with your hands. Put your arms on the floor at your sides, palms down, exhale, and hips up for 45 seconds. Repeat this action three times. Function: The intercostal muscles and connective tissue around the chest of many men are very stiff, which limits their vital capacity. This posture can make the chest breathe evenly, relax those tight muscles, and then make breathing smoother and easier. With the passage of time, continuous practice of bridge can improve the performance of all aspects of physical activities and help relieve the pressure on the upper respiratory tract.
The standard of a man's good figure
1. When he hugs his woman, her chin can rest on his shoulder slightly, so his height is very standard.
When a woman falls into his arms, a face just sticks to his chest and hears his breathing. If a woman can only stick to his diaphragm, then the man's height is not up to standard.
When a woman hates him, when she wants to slap him, she doesn't have to raise her hand so high that the slap is not heavy enough.
When a woman hits him with her knee, she can hit him in the stomach or waist, not in the vital part. A man who is beaten by a woman at any time must be of substandard height.
He is only tall enough for women to look up at him slightly, instead of seeing the white hair or baldness on his head.
When he squatted down, it was just enough for a woman to climb the wall on his shoulder.
7. When a woman is hurt and needs protection, a man suddenly becomes tall, giving her a sense of security and standing in front of her to protect her. If you can't be tall when a woman needs him most, so can this man? Short? Yes
8. After having a child, the man suddenly became smaller and climbed on the ground with him, as tall as the child. For the happiness of his family, he can shrink himself.
Men eat in good shape.
beef liver
You know, beef liver is one of the most nutritious foods. Contains creatine that can promote muscle growth; Carnitine promotes androgen secretion and fat metabolism; B vitamins participate in energy metabolism; Iron enhances myoglobin production. Beef liver contains less fat and calories than beef, and there is no carbohydrate.
Suggestion: Eat beef liver with sauce twice a week to see if you are braver in the gym.
White bread
The statement about white bread is very contradictory. On the one hand, it is digested and absorbed quickly, which increases the possibility of fat storage in the body. But on the other hand, for fitness enthusiasts who pursue muscle mass, it consumes and absorbs quickly.
It is beneficial again. Eating fast-consuming carbohydrates before and after training can prevent muscles from being broken down, especially when it is taken at the same time as protein. Eating a few pieces of white bread with skim cheese can create an internal environment conducive to muscle growth.
Suggestion: Eat two pieces of bread with cheese 30 minutes before fitness training, and eat 3 ~ 4 pieces of bread with jam and whey protein milkshake after training.
pawpaw
You know papaya can make women stand up, but it is also a good bodybuilding fruit. It is rich in potassium and can improve muscle contraction. Papain can promote the digestion of protein, improve the absorption, retention and muscle growth of protein. So papaya should have a place in the high protein diet.
Suggestion: Every time you eat protein, you should eat a small cup of papaya to achieve better muscle building effect.
People who have seen how men exercise to get a good figure will also see:
1. How to keep healthy (boys)
2. How do men exercise?
3. How to quickly become a muscular man
4. How to keep healthy (for girls)
5. Take stock of seven points of male fitness.