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Middle-aged man’s anti-aging method
35 years old, for men, it is the year of strong, aging, it seems to be very far away.
However, this age group is also a transition period for men from young to middle-aged, and their physiological skills have shown a subtle downward trend, such as decreased physical strength, weakened muscle strength, and reduced lung ventilation.
Therefore, men began to strengthen their sports from the age of 35.
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Keep your legs as close as possible and then lower them, then raise your legs and proceed in sequence.
銆€銆€Requirements: The angle of the sloping plate can be fixed according to your physical condition, such as the waist and abdomen strength, the slope of the sloping plate can be larger, the strength is small, and the slope can be smaller.
When lifting your legs, keep your legs straight; be careful not to bend; when the legs are lowered, the speed will slow down and stretch the abdominal muscles; the group will do 10-15 times, rest after taking 1-2 minutes, then do the next groupPractice, you can do 2-3 groups.
Do 2-3 times a week.
銆€銆€Role: Improve waist and abdomen muscle strength, expand the chest, enhance breathing function.
銆€銆€Prescription 2: Sit on both sides of the exercise method: lie flat on the floor or bed, the legs are naturally straightened, and the arms are naturally straightened behind the head.
When sitting up, both legs and arms are lifted down at the same time, close to the middle of the body, with the squat as the axis to make the body fold in half, and then return to the original state, and then continue to do the movement from both ends.
Do l0-15 times in a row, practice 2-3 groups each time, and exercise 3-5 times a week.
You can use the auxiliary exercises to exercise after getting up in the morning or after doing other exercises.
銆€銆€Requirements: When you are sitting up, your limbs should be straight and straight, do not bend and bend, and you must move at the same time. Do not have a sequence; inhale when both ends start, exhale when the legs are down, do not intentionally suffocate; coordination may be poor during initial trainingThe hands and feet cannot start at the same time or the angle of the fold is small (the hands and feet cannot touch together).
It doesn’t matter, through the displacement of time, the alternate action is done.
銆€銆€Role: increase waist and abdomen strength, improve physical coordination.
銆€銆€Prescription 3: Weight-lifting kick practice method: 1.
The body is upright with one leg support (the weaker support can be supported), the other calf is tied with a sandbag or other heavy object, and the front kicking action is performed. The height of the kick should be at right angles with the upper body. After kicking 5-10 times.Then change the other leg to continue.
銆€銆€2.
Prepare the action in the same way as Method 1, but instead of kicking the leg forward and not kicking the side of the body, the kicking rate to the side is expected to be better. After kicking 5-10 times, then kicking the other side leg, each exchange3 times.
銆€銆€3.
A little different from the above method: not kicking, but flexing and stretching.
The specific method is to sit on a high stool, hook the dumbbells on the feet or hang other heavy objects or tie the sandbags with the calves. The upper body is naturally slightly chested, and the two hands are supported by a pair of high stools. The legs without weight are naturally drooping, and the weight-bearing legs are made.Flexion and extension exercise, bend and stretch 10 times and then change to the other leg, and exchange the legs 3-4 times.
銆€銆€Requirements: Before kicking, when kicking the legs, the legs should be straight, not bent and bent, and the upper body does not move; when the high stool is flexed and stretched, the upper body does not move, and the knee joint is used as the axis for flexion and extension.
銆€銆€Role: Mainly develop the strength of the calf and thigh quadriceps.