Core Tip: When a man reaches the age of 35 , his physical skills have begun to decline. At this time, men need to carry out targeted reinforcement exercises for themselves. Here are three fitness methods for you to let men live through middle age.
Some people say that a man 40 has a flower, but the reality is that when a man reaches the age of 35 , his physical skills have begun to decline. At this time, men need to carry out targeted reinforcement exercises for themselves. Here are three fitness methods for you to let men live through middle age.
Prescription 1 : Abdomen lifting legs
Practice method: The body lies on the sloping board, the arms are straight, the support behind the head is held by both hands, the upper body is fixed, and the legs are straightened upwards to do the abdomen and lift the legs. Keep your legs close to your chest and put them down again, then raise your legs and proceed in sequence.
Requirements: The angle of the sloping plate can be fixed according to your physical condition, such as waist and abdomen strength, the slope of the sloping plate can be larger, the strength is small, and the slope can be smaller. When lifting the legs, the legs are straight; the knees are not bent; when the legs are lowered, the speed is slowed down, and the abdominal muscles can be stretched; one group is done 10-15 times, and after taking the rest, rest for 1-2 minutes, then do the next Group exercises, can do 2-3 groups. Do 2-3 times a week.
Role: Improve waist and abdomen muscle strength, expand the chest, enhance breathing function.
Prescription 2 : Starting from both sides
Practice method: lie flat on the floor or bed, the legs are naturally straightened, and the arms are naturally straightened behind the head. When sitting up, both legs and arms are lifted down at the same time, close to the middle of the body, with the squat as the axis to make the body fold in half, and then return to the original state, and then continue to do the movement from both ends. Do l0-15 times in a row, practice 2-3 groups each time, and exercise 3-5 times a week. You can use the auxiliary exercises to exercise after getting up in the morning or after doing other exercises.
Requirements: When you are sitting up, your limbs should be straight and straight, do not bend your knees, do not move at the same time; inhale at both ends, exhale when your legs are down, do not intentionally suffocate; coordination may be poor during initial training The hands and feet cannot be at the same time or the angle of the fold is small (the hands and feet cannot touch together ) . It doesn't matter, as time goes by, the action can be done.
Role: increase waist and abdomen strength, improve physical coordination.
Prescription 3 : Weight-bearing kick
Practice method:
1. The body is upright and supported by one leg (the weaker support can be supported), the other calf is tied with sandbags or other heavy objects, and the front kicking action is performed. The height of the kick should be at right angles with the upper body, kicking 5-10. After that, continue to change the other leg.
2, a method of preparing the same operation, but not a forward kick, but kicks to the body side, laterally kick magnitude better, kick 5 - 10 times, moving back to the other side leg kick, Each exchange is 3 times.
 3 , slightly different from the above method: not kicking, but bending and stretching. The specific method is to sit on a high stool, hook the dumbbells on the feet or hang other heavy objects or tie the sandbags on the calves. The upper body naturally has a chest, and the two hands are supported on both sides of the high stool. The legs without weight are naturally drooping, and the weight-bearing legs are made. Flexion and extension exercise, bend and stretch 10 times and then change to the other leg, and exchange the legs 3-4 times.
Requirements: When kicking and kicking the legs, the legs should be straight, do not bend the knees, and the upper body does not move; when the high stools are flexed and stretched, the upper body does not move, and the knee joint is used as the axis for flexion and extension.
Role: Mainly develop the strength of the calf and thigh quadriceps.
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