What are some health-preserving exercises for men?

As the main labor force of the family and society, men have a long way to go in their responsibilities and missions. Therefore, men's health has always attracted much attention. Men's health exercise is essential, especially in the prime of youth. Men must do a good job of health exercise to keep themselves away from the troubles of diseases. There are many types of health exercises for men. Just choose a method that suits you and do reasonable exercise. Do not exercise blindly and vigorously to avoid damaging muscles and ligaments and affecting your health.

35 years old is the prime of life for men, and aging seems far away. However, this age group is also the transition period from youth to middle age, and their physiological skills have already shown subtle signs of decline, such as decreased physical strength, weakened muscle strength, and reduced lung ventilation. Therefore, men should increase their exercise in a targeted manner starting from the age of 35.

Abdominal tightening and leg lift

Practice method: Lie on the inclined board with your back, arms straight, hands holding the support behind your head, upper body fixed, legs straight up to do abdominal contraction and leg lift exercise. Bring your legs as close to your chest as possible, then put them down, then lift them up, repeat this process.

Requirements: The angle of the inclined board can be adjusted according to your physical condition. For example, if you have good waist and abdominal strength, the slope of the inclined board can be larger; if you have less strength, the slope can be smaller. When you pull in your abdomen and raise your legs, keep your legs straight; do not bend your knees; when you lower your legs, slow down to stretch your abdominal muscles; do 10-15 times in a set, rest for 1-2 minutes after finishing, and then do the next set of exercises. You can do 2-3 sets. Do it 2-3 times a week.

Function: Improve waist and abdominal muscle strength, expand the chest, and enhance respiratory function.

Supine with both ends raised

Practice method: Lie flat on the floor or bed, stretch your legs together and naturally straighten them, and stretch your arms behind your head naturally. When sitting up, lift your legs and arms up and press them down at the same time, lean them towards the middle of your body, fold your body in half with your hips as the axis, then return to the original position, and continue to do the exercise of raising your arms. Do it 10-15 times in a row, 2-3 sets each time, and exercise 3-5 times a week. You can use it as an auxiliary exercise after getting up in the morning or after doing other exercises.

Requirements: When doing sit-ups, your limbs should be naturally straight, and your knees should not be bent. You should move at the same time, not in order. Inhale when you raise your legs, and exhale when you lower your legs. Do not hold your breath intentionally. When you first start practicing, your coordination may be poor, and your hands and feet may not rise at the same time or the folding angle may be small (the hands and feet cannot touch each other). This is okay, as time goes by, you can do the movements perfectly.

Function: Increase waist and abdominal strength and improve body coordination.

Weighted Kick

How to practice:

1. Stand upright with one leg supporting the body (those with weak constitution can use something to support themselves), tie a sandbag or other heavy object to the other calf, and do a forward kick. The height of the kick should form a right angle with the upper body. After kicking 5-10 times, switch to the other leg and continue.

2. The preparatory action is the same as method 1, but instead of kicking forward, kick to the side of the body. The wider the kick to the side, the better. After kicking 5-10 times, switch to the other side and switch 3 times each.

3. Slightly different from the above method: it is not kicking, but flexion and extension. The specific method is to sit on a high stool, hook your feet on dumbbells or hang other heavy objects or tie sandbags to your calves, naturally hold your upper body slightly in the chest, hold your hands on both sides of the high stool, let the non-weighted leg hang down naturally, and flex and extend the weighted leg. After 10 flexion and extensions, switch to the other leg, and switch the two legs 3-4 times.

Requirements: When doing front kicks and side kicks, the legs should be straight, the knees should not be bent, and the upper body should not move; when doing high bench flexion and extension, the upper body should not move, and the flexion and extension exercises should be performed with the knee joint as the axis.

Function: Mainly develops the strength of the calf and thigh quadriceps.

The key to male health exercise is persistence. As long as you take a certain amount of time to exercise every day, you will be able to develop a strong physique. In addition, male friends should also pay attention to their living habits in daily life, not drinking too much, not smoking too much, and not overworking. For the sake of family and work, try to do the necessary daily health exercise. At the same time, the nutritional combination should also be reasonable, and you should not eat too greasy and irritating food. Only by ensuring that you have a healthy gastrointestinal system can you stay healthy for life!