Winter weather is cold, many men in order to keep out the cold and keep fit, will do some proper exercise, so in winter, how should male friends keep fit correctly? What should we pay attention to?
In winter, experts specially designed a set of exercise programs for male friends of all ages to enhance physical strength, enhance lung function and maintain limb flexibility. And everyone can exercise according to this plan, three times a week, half an hour to an hour or so each time, you can have a strong body if you keep going.
Analyze men of all ages and provide the correct plan.
△ about 30 years old.
The body function of this age group has exceeded the peak. At this time, if you neglect physical exercise, the oxygen intake, which is very important for endurance, will gradually decrease. But don't be afraid, because you are still young, but the joints of your body often make some noise at this time, which is a sign of joint disease.
So in order to keep the joints flexible, we should do more stretching exercise, and pay attention to the cardiovascular system exercise.
Scheme:
① Three times a week, every other day, 5-30 minutes of cardiovascular system exercise (or), the intensity is not as big as 20 years old; and 20 minutes of physical exercise, this exercise compared with 20 years old, the weight of the trial lift is lighter, but the number of times can be more.
② Then do 5-10 minutes of stretching. Stretching focuses on the back and leg muscles, especially those in the office.
Methods: when lying on the back, pull the knees to the chest as much as possible, and hold for 30 seconds; when lying on the back, lift the legs separately, and hold as high as possible for 30 seconds.
△ reasonable arrangement of time
We usually think that morning exercise is the best. It's true that getting up early in the morning and doing some exercise will make people feel energetic all day.
But as far as the effect of exercise itself is concerned, the morning is not the most appropriate time. The best exercise time of the day is 3-5 p.m. Of course, in addition to professional athletes, most people's prime time for exercise is also the busiest time for work and life, and they are unlikely to have time to do bodybuilding. So you might as well exercise around 8 p.m., the effect is still good.
△ pay attention to frequency
In fact, bodybuilding doesn't need to be done every day, and the effect of doing it every day is not good. The best effect is to do it three times a week, that is, do it the next day, and then take an extra day off on weekends.
If it can't be done, it's OK to do it twice a week, but it can't be less, otherwise it won't work. For the purpose of friends, you can do it again.
△ auxiliary equipment
There are limitations in the function of home appliances. There are several parts of muscles that can't be practiced. Therefore, you'd better buy some auxiliary equipment, the most commonly used one is dumbbell. You can buy a set of dumbbells with different weights, or a pair of dumbbells with adjustable weights.
Dumbbells, suitable for doing quite a lot of sports, it can exercise biceps, triceps, wrist strength, chest muscle; dumbbells on the neck to do sit ups, the effect is quite good.
△ after 40 years old.
Compared with the 20-year-old, the Exercisability of the muscles of the people over 40 years old has decreased by 25%, the physical strength has gradually decreased, the muscles have been shrinking year by year, and the body has begun to gain weight. Therefore, when people over 40 years old choose sports, they should not only keep good body shape, but also prevent common senile diseases, such as hypertension, cardiovascular disease and so on.
Scheme:
① Twice a week on Monday and Friday, including 25-30 minutes of moderate intensity cardiovascular exercise, such as,,, cycling, etc.
② The pulse rate of people over 50 years old shall not exceed 130-140 times per minute, and 10-15 minutes of equipment practice can be carried out. The weight of the equipment is lighter than that of people over 30 years old. The weight is too heavy to damage health, but the times can be more. In order to prevent accidents, it is better not to use dumbbells and other equipment.
③ 5-10 minutes of stretching. When doing stretching exercise, pay special attention to the movement of joints and those muscles that are prone to atrophy. On Wednesday, add a 45 minute physical exercise, without the aid of equipment, you can use push ups, half squats, etc., repeat multiple groups, each group about 20 times, the number depends on their own endurance. Recommended Sports: tennis, long-distance skiing,,, golf, dancing, walking.
What are the precautions for men?
△ breathe properly
When doing bodybuilding exercise, it is very important to breathe correctly, which can get twice the result with half the effort. Specifically: inhale as hard as possible; exhale as relaxed as possible.
Pay attention to what you eat and drink
In winter exercise, because of the low temperature, the heat dissipation of the body is large, the basic metabolism is correspondingly increased, and the exercise volume is large, so the heat consumption is large. Therefore, it may be beneficial for friends who want to lose fat, and it will be difficult for the growth of muscle latitude.
So we should pay more attention to the scientific nature of diet. If you seldom go outdoors in winter, and don't take part in physical exercise, especially in the north, because of the problem of eating habits, it is easy to cause fat accumulation.
Therefore, generally speaking, in winter with a scientific and reasonable diet for fat training effect will be better, but also for providing muscle quality is more appropriate.