In winter, from the beginning of winter, it passes light snow, heavy snowfall, winter solstice, Osamu, and the big cold until the day before the beginning of the spring. â€œWinter, heaven and earth are closed, and water and ice are earthworms.â€ From the law of the growth of all things in nature, winter is the season for all things to hide. The natural world is gloomy and masculine, and everything is masculine, waiting to come to spring. The wind in winter is the north wind, and its cold and cold is the main feature of climate change in winter. Therefore, winter fitness is even more important.
Men's fitness latest program
In winter, the experts designed a set of exercises for men of all ages to enhance their physical strength, enhance lung function, and maintain flexibility. Everyone can exercise according to this program, three times a week, 45-60 minutes each time. If you stick to it, you don't have to worry about poor health and size.
First, about 30 years old. The body function of this age group has already surpassed the peak. If you neglect physical exercise at this time, the oxygen uptake that is important for endurance will gradually decline. But don't be afraid because you are still young. At this point the body's joints often make some noise, which is a sign of joint disease. In order to maintain high flexibility of the joints, more stretching exercises should be performed, and attention should also be paid to the exercise of the cardiovascular system.
Three times a week, every other day, every 5-30 minutes of cardiovascular system exercise (jogging or swimming), the strength is not as big as 20 years old. 20 minutes of physical exercise, compared with the age of 20, the weight of the trial is lighter, but the number of times to do more. 5 to 10 minutes of stretching, the focus is on the back and leg muscles. People who sit in the office must pay attention to stretching. Method is: supine, as far as possible to pull the two knees to the chest, insist for 30 seconds; supine, legs were lifted, try to lift, keep for 30 seconds.
Second, how to do after the age of 40? Compared with the 20-year-old, the exerciseability of muscles of people over the age of 40 has fallen by 25%, physical strength gradually decreased, muscles shrink year by year, the body began to bless. Therefore, people over 40 years of age who choose sports should not only help maintain good body shape, but also prevent common age-related diseases such as hypertension and cardiovascular diseases.
It is conducted twice every Monday and Friday and includes 25-30 minutes of cardiovascular exercise and medium strength such as jogging, swimming and cycling. People over the age of 50 do not have more than 130-140 pulses per minute. 10-15 minutes of equipment exercise, the weight of the device is lighter than 30 years old, too much weight will damage health, but the number may be more. To prevent accidents, it is best not to use dumbbells and exercise machines. 5 to 10 minutes of stretching exercise, especially pay attention to the activities of the joints and those who tend to shrink muscles. Add a 45-minute exercise to enhance physical activity on Wednesday, without using equipment, you can use push-ups, half squats, etc., repeat multiple groups, each about 20 times, depending on their own capacity. Recommended sports: tennis, long-distance skiing, swimming, jogging, golfing, dancing, walking.
New fitness trick: rub the skin
In the past, someone used a dry cloth to rub the skin, or rubbed it with cold water to prevent colds and exercise. With the continuous development of medical technology, such fitness methods seem to have been forgotten. However, after people have investigated some people who have persisted in friction exercises for a long time, they were surprised to find that the 200 old people who had been investigated for friction were almost full of energy and were full of energy. They were younger than those of the same age and were young. 6-7 years old, almost no cold, can even show an enviable youthful vitality.
According to a preliminary investigation, it was found that from a physiological point of view, friction exercises are scientific.
First, rubbing the skin strongly can expand the skin's capillaries and accelerate blood circulation.
Second, friction can promote metabolism as much as exercise, allowing the body's waste to be excreted as soon as possible.
There are many methods of friction and fitness. Use a dry towel to rub the whole body, called "dry cloth friction"; use a soft brush to rub it, called "brush rubbing"; use a wrung cold towel to rub it and call it "cold water rubbing"; "Hand wipe" and so on. In general, â€œcold water friction is better than â€œdry cloth friction.â€ However, regardless of the method used, it should be gradual and gradual, and in the winter, care should be taken to avoid cold, and every time you do friction, the speed should be faster. Light weight, heavy weight, gradually increasing force.Friction training is also the same as other exercise methods. It requires perseverance, it must be long-term, in order to receive the effect of fitness.
New Ideas for Fitness: Bionic Movement
In winter, many people fall in love with the bed. In fact, they can also perform several animal-like fitness activities in bed:
Imitated cat arches: After waking up in the morning every morning, lying on the bed, spreading my hands, straightening my legs together, picking up my hips, arching like a cat arching my spine, and putting down the hips of Gao Qiao. Repeatedly more than a dozen times, it can promote blood flow throughout the body, prevent backache and other diseases.
Walk like a dog: Like a dog walks, put the limbs on the ground, and the right hand and the left foot, the left hand, and the right foot together reach out to move the body. Adhere to 20 steps per day, can prevent back pain, gastroptosis, acne and lower extremity swelling caused by standing or walking for a long time, and it is particularly effective in preventing and treating back pain.
Imitation quacking legs: the body prone, bent elbows, hands attached to the bed board below the chest. Then, with your upper body raised, bring your feet together and raise them as far as you can. Slowly take 3 abdominal breaths several times a day. Follow the action of flying stilts, especially for women.
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