Men in their twenties and thirties must stock up on this

It is an undeniable fact that men do have a shorter life span than women. Life lies in exercise, and perhaps men understand this more deeply than women. Things should be done early, and the same applies to saving health. Your health plan should be implemented from now on.

20 to 30 years old to prepare for health

Men in their 20s may feel the most energetic. Just as women should start taking care of their skin in their 20s, men should start exercising in their 20s.

Your body changes and how to cope with them

Change 1: Hormone Disorders

Usually between the ages of 18 and 25, the human growth hormone and testosterone in men's bodies will increase rapidly, and muscle development will reach its peak. Unfortunately, this peak of hormone secretion will not last for a long time. Starting at the age of 22 or 23, the human growth hormone in men's bodies will begin to decline, and then decrease at a rate of 2%-5% every 10 years, and men's muscle strength will gradually decrease.

Countermeasures: It is best to train your muscles as hard as possible during your growth spurt. Otherwise, you will feel flabby and weak when you are 40.

Change 2: Weak knees

Researchers at Johns Hopkins University followed 1,321 medical students and found that those who had injured their knees as young people were three times more likely to develop arthritis later in life than those who had not been injured.

Countermeasures: Keep your hamstrings flexible. Stiff hamstrings can easily lead to knee injuries. In addition, it is best to reduce the amount of running, and do not jog more than 4 times a week. You can choose to play more basketball, which can increase the flexibility and elasticity of the joint cartilage. Stretching exercises can also strengthen cartilage.

Change 3: Gaining weight

A recent study by Yale University shows that people generally have prejudices against obese people, believing that they are lazy, stupid, and worthless. It has been proven that appearance can directly affect your job search and relationships with the opposite sex. If you lose your good appearance at a young age, it will be difficult for you to take off.

Countermeasures: Try to choose a healthy and balanced diet, keep calories low and have a sufficient amount of vegetables, and drink less beer and carbonated drinks. Be sure to exercise a strong muscle, especially the chest muscles, arm muscles and biceps, and do more explosive power movements, such as barbell presses. Exercise package: jump squat exercise - barbell press - arm flexion and extension - leg lift - arm press - knee lift (repeat 20 times).

Repeat each movement six to eight times, and do the whole set of movements two to three times a day, two days a week. The weight of the barbell used in the jump squat exercise is slightly lighter, and the other movements are heavier. The faster the jump squat exercise, the better. The frequency of the other movements is two seconds up and four seconds down.