How to keep fit for men, bodybuilding scheme

Men save your health wealth, and fitness is the last word.

Whether you like it or not, men do live shorter lives than women. Life lies in exercise, and perhaps men realize this more deeply than women. Do things early, and so does health. Your health plan should be implemented from now on.

Fitness methods for men of different ages

Human aging is inevitable, so let it develop? I can't. In fact, as long as you keep exercising from now on, you can maintain your youthful vitality. Experts have designed a set of exercise programs for male friends of all ages to enhance physical strength, lung function and keep limbs flexible. Everyone can exercise according to this plan, three times a week for 45-60 minutes each time. Stick to it, you don't have to worry about poor health and bloated figure.

I. About 20 years old

Sports medicine calls this age group a "record-breaking age group". At this time, the body function is at its peak, and the heart rate, vital capacity, bone sensitivity, stability and elasticity all reach the best point. From the point of view of sports medicine, insufficient exercise during this period is more harmful to the body than large exercise. People of this age can exercise at any intensity.

During this period, the "routine physical strength" gained through muscle strengthening exercise will not disappear after the exercise is terminated. The heart can increase blood transfusion through endurance exercise. In a word, 20-year-old people can reserve "resources" for their future health. At this time, you must pay attention to exercise to keep your weight, otherwise it will be difficult to lose weight after 30 years old.

Exercise can be done every other day on Monday, Wednesday and Friday for about 30 minutes each time to strengthen physical strength. The method is to try lifting weights until the muscles feel tired (about 10~ 12 times each time). If you don't feel tired after practicing for many times, you can increase the weight of the equipment by 10%, and you must exercise the main muscle groups (chest muscles, shoulder muscles, back muscles, biceps, triceps, abdominal muscles and leg muscles).

Exercise the cardiovascular system for 20 minutes by jogging, swimming, cycling, etc. The strength is 150~ 170 times/min.

Second, about 30 years old.

The physical function of people of this age has surpassed the peak. At this time, if physical exercise is neglected, the oxygen intake, which is essential for endurance, will gradually decrease. But don't be afraid, because you are still young. At this time, the joints of the body often make some noises, which is a harbinger of joint diseases. In order to keep the joints flexible, we should do more stretching exercises. Also pay attention to the exercise of cardiovascular system.

Exercise is still 5-30 minutes of cardiovascular exercise (jogging or swimming) on Mondays, Wednesdays and Fridays, which is not as intense as when I was 20 years old. 20 minutes of physical exercise, compared with 20 years old, the weight of the trial lift is lighter, but it can be done more times. 5~ 10 minutes of stretching exercise, focusing on back and leg muscles. People who sit in the office for a long time should pay more attention to stretching. The method is: lie on your back and try to lift your knees to your chest for 30 seconds; Lie on your back, lift your legs apart, as high as possible, and hold for 30 seconds.

People of this age can still do all kinds of physical exercises. If you have a rest, you should follow the principle of "step by step" when you exercise again. Doctors advise people over 35 to have an ECG before exercise.

Third, after 40.

Compared with 20-year-old, the exercisability of people over 40 years old has decreased by 25%, their physical strength has gradually decreased, their muscles have shrunk year by year, and their bodies have begun to gain weight. Therefore, people over 40 should not only keep a good figure, but also prevent common senile diseases, such as hypertension and cardiovascular diseases.

Exercise twice a week on Mondays and Fridays, including:

25~30 minutes of cardiovascular exercise, moderate intensity, such as jogging, swimming, cycling, etc. The pulse of people over 50 years old should not exceed 130~ 140 times per minute.

After 10~ 15 minutes of equipment practice, the weight of the equipment is lighter than that of the 30-year-old, and it will be harmful to the health if it is too heavy, but the times may be more. In order to prevent accidents, it is best to use fitness equipment instead of dumbbells.

5~ 10 minutes of stretching exercise, pay special attention to the activities of each joint and those muscles that are easy to atrophy.

Add 45 minutes of exercise on Wednesday to strengthen your physical strength. You can do push-ups and squats without any equipment. Repeat in multiple groups, about 20 times in each group, depending on your tolerance.

Recommended sports: tennis, long-distance skiing, swimming, jogging, golf, dancing and walking.

Reserve health at the age of 30

Perhaps men in their twenties feel the most energetic. Just as women should pay attention to maintaining their skin from the age of 20, men should pay attention to exercising from the age of 20 and reserve health from the age of 30.

Changes in your body and coping style.

1: hormonal imbalance

Usually at the age of 18 to 25, the human growth hormone and testosterone in men will increase sharply, and muscle development will reach its peak. Unfortunately, the peak of this hormone secretion will not last long. At the age of 22 or 23, the human growth hormone in men will begin to decline, and then it will decline at a rate of 2%-5% every 10 year, and the muscle strength of men will gradually decline.

Countermeasures: Taking advantage of the peak growth period, it is best to exercise the muscles as strong as possible. Otherwise, at the age of 40, you will feel flabby and weak.

Change 2: fragile knees

Johns. Researchers at Perkins University followed 1, 32 1 medical students and found that people with knee injuries in their youth were three times more likely to develop arthritis in the future than those without injuries.

Countermeasure: Keep the hamstring flexible. Stiffness of hamstring muscle is easy to cause knee injury. In addition, it is best to reduce the amount of running and jog no more than 4 times a week. You can choose to play more basketball, which can increase the flexibility and elasticity of articular cartilage. Stretching training can also strengthen cartilage.

Change 3: get fat

A recent study by Yale University shows that people are generally prejudiced against obese people and think they are lazy, stupid and worthless. Facts have proved that looks can directly affect your job hunting and communication with the opposite sex. I'm afraid it's hard to lose my good looks at a young age.

Countermeasures: Try to choose a healthy and balanced diet, keep low calories and plenty of vegetables, and drink less beer and carbonated drinks. Be sure to build strong muscles, especially chest muscles, arm muscles and biceps, and do more explosive movements, such as barbell pressing.

Exercise package

Squat jump-barbell push-arm flexion and extension-leg lift-arm press-knee lift (repeat 20 times)

Repeat each movement six to eight times, and do the whole movement two or three times a day, two days a week. The weight of the barbell used for jumping and squatting is slightly lighter, and other movements are aggravated. The sooner you jump and squat, the better. The frequency of other actions is the last two seconds and the next four seconds. Hua Gang

Five ways for men to be sexier when exercising.

Exercise can not only make people fit, but also strengthen people's interest in sex life. According to the research of sexologists, 40% people are more likely to arouse sexual desire after physical exercise, 365,438+0% people have more frequent sexual behaviors, and 20% people feel that orgasm is easier to reach its peak, especially after aerobic exercise.

Scientists believe that in the process of exercise, the human body will release an exciting endorphin substance, which is the endocrine substance naturally produced by the human body, which can make people feel happy and is also of great benefit to increasing sexual desire. Exercise can also improve the level of high-density lipoprotein cholesterol in human serum, which is beneficial to the body. It can "work overtime" to remove the stuffing in the artery, thus increasing the whole body blood flow including pelvic parts and sexual organs. Therefore, as long as you do "moderate exercise" for one hour three times a week, you can greatly improve your sex life.

Four sports suggestions that can enhance men's sexual ability:

Suggestion 1: Skating

It is helpful to exercise the coordination ability of the body. Physically, it can make men's leg muscles stronger and more elastic. At the same time, skating is a high-intensity exercise, which will also improve men's vital capacity and help men's sexual persistence.

Recommendation 2: Golf

This sport is closely combined with walking. In a 18 hole course, you will walk 6~8 kilometers. Swinging helps your body stretch. In addition, a beautiful stadium will make you feel better and help you light a more blazing fire of love.

Recommendation 3: Riding a horse

It can exercise the agility and coordination of men's bodies, and can make men's whole body muscles get exercise, especially the leg muscles, which will make you look more brave and powerful.

Recommendation 4: Waist and arm exercises.

When men make love, waist, back, shoulders and arms play a very important role and become the main focus. Therefore, they can do more targeted exercises to help these parts on weekdays, such as push-ups, dumbbells, parallel bars, waist twisting and stretching.

With these sports, you can't be sexy.