Men often do three exercises to strengthen their bodies and resist aging

Keeping fit is an issue we consider every day. However, many people now work in offices and sit in the office for long hours without exercise, which makes many people's bodies decline. This is especially true for some middle-aged men. Men of this age have already shown subtle signs of decline in their physical skills, such as decreased physical strength, weakened muscle strength, and decreased lung ventilation. Therefore, men should strengthen their exercise in a targeted manner starting from the age of 35. Doing the following three movements regularly will help men strengthen their bodies and resist aging. Men should act quickly.

1. Practice Methods

Put your legs together and stretch them naturally, 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, and pull them toward the middle of your body. Use your hips as the axis to fold your body in half, then return to the original position, and continue to do the exercise of raising your legs. Do this 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: Limbs should be naturally straightened, knees should not be bent, movements should be performed simultaneously, not in sequence; inhale when both arms and legs are raised, exhale when legs are lowered, do not intentionally hold your breath; when you first start practicing, coordination may be poor, arms and legs may not be raised at the same time or may be folded at a small angle (arms and legs cannot touch each other). This is okay, as time goes by, you can make the movements perfect.

Function: Improve the body's coordination.

2. Practice Methods

Stretch your arms straight, hold the support behind your head with your hands, keep your upper body still, stretch your legs straight up and do the abdominal contraction and leg lift exercise. Bring your legs as close to your chest as possible, then put them down, then lift them up again, and repeat this process.

Requirements: 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: Expand the chest and enhance respiratory function.

3. Practice Methods

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. This is slightly different from the above method, but it is 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 side kicks, keep your legs straight, do not bend your knees, and keep your upper body still; when doing high bench flexion and extension, keep your upper body still and use the knee joint as the axis for flexion and extension exercises.