Men's No-Equipment Fitness Method

Recently, the physical fitness of many male friends has been getting worse and worse, which makes us very prone to many diseases. Not only does it bring great pain and torture to our bodies, but the medical expenses also put a great financial burden on us. Adding some physical fitness to daily life can effectively improve our own immunity and resistance, and can effectively avoid similar diseases. Let's briefly describe the methods of men's fitness without equipment.

1. Morning and evening are the best time to exercise in a day, which can enhance immunity and strengthen the body. I think exercise is very good for the human body. Exercise is divided into aerobic and anaerobic. Swimming and running are the best aerobic exercises to improve cardiopulmonary function. Anaerobic exercise is to train your muscles. Through chest press with barbells, training with SMITH machines, back pull machine exercises, squat machine exercises, dumbbell exercises, and bar curl exercises, you can train beautiful muscles. But you must pay attention to your diet. Don't eat junk food, spicy food, or high-calorie food. Don't exercise too much a week, just 3 to 4 times is enough.

2.Train 3 times a week, every other day, about 1 hour each time, train the whole body, one movement for each part, the movements in brackets are reserved, 3 sets of one movement, 8-12 times per set, 2 minutes between movements, 30-60 seconds between sets, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow. The weight must be gradually increased to increase the adaptability of the muscles so that they respond to the training. Use equipment with freely adjustable weights for training. This can make the muscles respond better to the resistance generated by the equipment. Because it can make more muscles participate in the exercise. When doing the movements, whether it is lifting or putting down, you must control the movements so that you can concentrate on exerting force and avoid borrowing force. Diet: Eat small meals frequently, and eat more eggs, milk, and meat in moderation. The daily diet is: moderate protein, less fat, high carbohydrates. The ratio of the three main nutrients should be about 25:20:55. The carbohydrate content of staple foods such as steamed bread, noodles, rice, and sweet potatoes, oats, potatoes, etc. is very high and can be used as the first choice. Protein is the most important nutrient source for muscle growth. Bodybuilders should mainly consume non-fat or low-fat foods such as skim milk, egg white, fish, skinless poultry, steak, etc. In terms of sleep: It is best to sleep for 8 hours every night, and take a 30-minute nap at noon if you have time. By the way, try to arrange training time in the afternoon to evening, because the human body's physical strength and flexibility are at their best during this period.

Men's fitness methods without equipment need to be taken seriously by each of us. We should learn more and master some fitness methods and skills, which can help us quickly achieve the goal of fitness. The effect is very significant. At the same time, fitness can also help us shape our body and make us look better and better in clothes.