Men, how to maintain muscle mass through fitness exercises, have abundant physical energy, improve health index, so as to resist the speed of aging?
These kinds of sports can be started at home, and it only takes 20 minutes a day to keep you young and healthy, and you can feel your own transformation after 2-3 months.
Action 1: Squat
Squats can strengthen the muscle mass of the lower limbs, create a full hip circumference, and a firm leg line.
Novices can start with 15 reps each time, accumulating 5 sets, and after training there will be delayed muscle soreness, which will require 2-3 days of rest to recover.
However, after a period of time, you will find that the soreness is getting lighter and lighter, and doing 100 freehand squats in a row is not a problem, which means that the strength of the lower limbs has improved.
Movement 2: Push-ups
Push-ups are the trump card of home exercise, which can activate the upper limb muscles, improve back pain, muscle strain, improve health index, and improve the problem of chest hunchback, and shape a straight posture, both boys and girls can start training.
If you can't do 5 push-ups at once, it's recommended that you start with an incline push-up and slowly increase the strength of your upper limbs before increasing the difficulty of the training. Train once every other day, accumulate 100 pieces each time, and divide them into multiple groups to complete.
Action Standards:
During push-up training, the body should be kept in a straight line, the palms of the hands should be located on the side of the chest, the arms should not be abducted excessively, and the movement speed can be slower to improve the stress of the pectoral muscles and triceps.
Action 3, jumping jacks
For obese and overweight people, jumping jacks are a good fat-burning action that can quickly increase heart rate, improve physical fitness, and slow down the aging of body functions.
Scheduling 10-15 minutes of jumping jacks every day can put the body into a fat-burning state, and the body will maintain a high metabolic level after training and continue to burn calories.
Action 4: Prone mountaineering
This movement can not only exercise the core muscles such as rectus abdominis and oblique abdominis muscles, making the abdomen more firm and powerful, but also enhance the stability and coordination of the body, enhance the strength of the legs, and make your exercise performance better.
Action Standards:
Prepare in a push-up starting position, with your hands on the floor, shoulder-width apart, arms straight, and your body in a straight line. Then, alternately bend your knees forward with your legs, bringing your knees as close to your chest as possible, as if you were climbing a mountain. Hold the movement for 30 seconds, repeat 4 sets, and rest for 30 seconds between sets.
For beginners, it may feel a little strenuous, but as long as you keep practicing and gradually increase the intensity and duration of training, you can clearly feel the changes in your body.
Action 5, gluteal bridge
The gluteal bridge can activate and strengthen the gluteus maximus, gluteus medius and gluteus minimus, enhance the strength of the core muscles, including the abdominal and lower back muscles, reduce the pressure on the lower back, relieve the problem of back pain, and make your buttocks more full and straight.
Action Standards:
Lie flat on your back on the mat with your legs bent at your knees and your feet on the ground, hip-width apart. Next, tighten the hip muscles and lift the hips upwards so that the body forms a straight line from the shoulders to the knees, keeping the core muscles tense, and perform 4 sets of 15-20 in each movement.