How should a 30-year-old man exercise?

Many men are very keen on fitness, because men's pursuit of muscles is like women's pursuit of body shape. Fitness is a relatively healthy lifestyle for men now. In addition to training muscles, fitness can also lose weight and shape the body, and improve the physical fitness. However, many people are not clear about the specific fitness methods, so how should 30-year-old men exercise better?

Prone

This movement is different for men and women. Women and children under 10 years old should kneel on the ground, raise their calves, keep their head to knees straight, stretch their palms flat, point their fingers forward, and support the ground below their shoulders, with their palms as wide as their shoulders. Then, touch the ground with your chest, and then use your arms to support your body until your arms are straight. Men and children over 10 years old do the same movements, except that their knees should leave the ground, and their entire body should be in a straight line, with their toes on the ground. This movement can train the strength and endurance of the upper limbs, shoulders and chest muscles, and is good for maintaining a good posture and avoiding hunched back and hunched back.

Legs raised and lowered

Now, with your hips facing the ceiling and your arms straight, lift your heels off the ground and then lower them. (You will feel your calf muscles trembling) Repeat this lifting and lowering motion 20 times. Finally, move your hands and feet together. Gently lift up to a standing position and immediately return to the initial position in the first section to repeat this set of movements.

Curl up

Cross your arms and hold them tightly in front of your chest, bend your legs, place your heels 30-50 cm away from your hips, place your feet flat, hook your toes on the bottom edge of the furniture, and lie flat on your upper body; when you stand up, lean your trunk and head forward and try to touch the furniture that your toes are hooked on. Repeat as much as you can without stopping for 1 minute. This action can strengthen the abdominal muscles, avoid pain in the lower spine, and maintain a good posture.

Sit flat and reach forward

Take off your shoes and socks, sit on the floor, stretch your legs forward and cross them, with your heels 13 cm apart, and your soles against the wall. Stretch your hands forward and try to touch the wall. Note that your knees should not be bent, and you should not use too much force. Relax your muscles as much as possible and continue for 5 seconds. This set of movements can exercise the flexibility of the spine, hips and legs. It helps to avoid back and leg injuries.

The above article introduces some methods for men to keep fit. The intensity of men's fitness is a little higher than that of women, and the most important thing is to train the muscles of different parts. You need to stick to fitness every day, and at the same time, you need to supplement some protein foods, such as eggs, milk, soy products, fish, etc., which are conducive to muscle formation.