Two must-see steps for men’s fitness

Two must-see steps for men’s fitness. Fitness can promote the body’s metabolism. Exercise is an important way for us to maintain body functions. Regular exercise is beneficial to To enhance our cardiopulmonary function, this exercise is something we often do. Below I will take you to understand the must-see two-step benefits of male fitness.

Two must-see steps for male fitness 1

Step 1: Rapid alternating dumbbell curls

Action process:

Sitting At one end of the bench, hold a dumbbell in each hand, next to your pituitary body. Bend the bell in one hand to the front of your shoulder. Then slowly lower it. At the same time, bend the bell in the other hand. Do curls with both hands alternately. Do it three times each time until failure.

Dumbbell rapid alternating curls

Important tips: Some bodybuilding champions like to start with the palms facing down, and when bending, turn the wrists outward to the front of the shoulders. They think this is more effective when they put it down and then return to it again. Weight selection is very important. Try to choose lighter dumbbells for exercise at the beginning.

Step 2: 21-ring training method

Action process:

Divide the barbell arm curl into three stages, namely seven upper half, Seven second half and seven whole processes. Repeat each step seven times, making three steps twenty-one times.

21-ring training method

1. Seven first half steps

Hold the barbell with your hands behind your back and place it naturally in front of your body, with your feet shoulder-width apart; Contract the biceps brachii to exert force, and curl the forearm upward until the elbow joint reaches 90 degrees. Restore the action and repeat this seven times.

2. Seven Lower Halfs

When the first half is finally completed, the elbow joint is just at 90 degrees. At this time, the forearm continues to curl upwards to the highest point, and then Slowly return to the movement link where the elbow joint is at 90 degrees. Then repeat the action seven times.

3. Seven whole processes

Hold the barbell with your hands behind your back and place it naturally in front of your body, with your feet spread as wide as your shoulders; contract your biceps to exert force, and curl your forearms upwards , until the highest point, and then slowly return to the initial movement. Repeat seven times.

Important tips: It is best to choose the appropriate weight and do not force it to be too heavy, otherwise it will easily cause tendon rupture or muscle strain; when you do the last few movements, you will be fatigued. At this time, you can appropriately The use of "deceptive" training methods to help complete the training is to use the swing of the body, such as the inertial speed formed by the action of lifting the abdomen and chest to drive the arm curls.

Warm reminder: After completing the above two steps, your arms are basically in a very congested state. After the exercise, it is best to perform some self-massage to relax and speed up the recovery of the biceps muscles. Two must-see steps for men’s fitness 2

1. Don’t form an exercise addiction

Under normal circumstances, people who participate in fitness training for the first time will feel very excited, especially when the results of exercise are achieved time. This goes a long way in motivating you to exercise more.

However, some people can’t wait to engage in high-intensity exercise as soon as they enter the gym, and ignore the warm-up before exercise. Moreover, excessive training often exhausts oneself, affecting normal life and work. In this regard, Richard Cotton, a spokesman for the American Training Council, pointed out that fitness is a long-term project, and don't think about becoming a bodybuilder in one day.

2. Waking up in the morning and after training are two important times for you to eat.

Dietary issues should be based on the increase in your training period. If you are not full, , then you will feel the solution when training, so you must follow the rhythm of training.

Dr. Jacqui Berne, assistant professor at Colorado State University in the United States, said that morning should contain more carbohydrates and some protein. Egg whites are a better choice. In addition, low-fat yogurt, milk and cereals are also good choices.

After training, you should eat immediately because your body needs to replenish the energy it has consumed. Eating should include carbohydrates, protein, water, etc., and of course a tasty snack.

3. Diverse training is good for you. It can make your body functions develop in a balanced way.

Although aerobic exercise is good for enhancing endurance and cardiovascular system, it is not good for The effect of increasing strength and strengthening the body is small. Only by combining aerobic exercise and strength training can we comprehensively improve physical fitness.

4. Stretch before training, but warm up before stretching

Many friends are familiar with aerobics. It is a very popular fitness method nowadays. There are many Friends are all practicing aerobics, so let’s take a look at this 15-minute aerobics set with me.

Waist and abdominal exercises

1. Lie flat on the bed, with your legs together and your knees bent, but the soles of your feet cannot leave the ground and your hands behind your head.

2. Use the strength of your abdominal muscles to lift your upper body and twist toward your left leg.

3. Return to the starting position, with your upper body close to your legs.

4. Return to step 1, lift your upper body and turn towards your right leg.

5. Return to the starting position and repeat the set of actions 25 times in the order of left, middle and right.

Note: If you feel pain in your arms and neck, it means you are doing something wrong. Remember, you must use your abdominal muscles to drive your body. In addition, when you lie down, your shoulders should not touch the ground, otherwise you will not be able to exercise your waist and abdomen

Shoulder and back exercises

1. Stand upright with your feet slightly wider apart At the hips, bend the knees slightly. Look straight ahead with your eyes and your back straight. Hold a two-pound ball or other object of equal weight in both hands and place it on your hips.

2. Hold the ball in your right hand, straighten your arms and pass the ball to your left hand above your head.

3. Lower your arms, return to your hips, and restart the up-and-down passing motion. The movements of the arms look like turning windmills.

4. Repeat the passing action 20 times. Move slowly and don't rely on momentum to move.

Note: Don’t rely on moving your wrists to pass the ball. Keep your arms, back, and neck straight, so that you can pass the ball naturally instead of rolling the ball.

5. Don’t do the same exercise over and over again

Sports experts tell us that your body will change only when you force it, that is to say, if you exercise The more places there are, the greater the changes.