What are the exercise methods for men of different ages?

 　　Exercise makes men strong and young! Strong muscles, agile movements, and hale and hearty spirit will make men male Full of masculinity, appropriate and reasonable exercise is a good way to maintain masculine charm. However, men’s fitness focus is different at different ages. The famous American fitness magazine "Shape" is specially designed for men of different ages. exercise plan.

　　20 years old: strengthen and build muscles

　　For men at this age, the functions of all parts of the body are at their peak. At this time, strengthening exercises can be used to make the muscles strong and developed. The effect of exercise during this period can be used as a physical healthy The "reserve resources" will benefit you throughout your life. By exercising muscles, cardiopulmonary function will be improved, endurance level will reach its peak, overall physical fitness will be rapidly improved, and even male characteristics will be more prominent.

　　Muscle exercises are best done three times a week, for about 30 minutes each time, preferably every other day. The method is to first perform warm-up training, jogging for 10-15 minutes, and do some stretching. This is done to prevent sports injuries, because some injuries that are not serious when you are young may cause serious problems when you are older. Then carry out gravity training, try lifting weight-bearing equipment such as dumbbells and barbells, and increase the intensity from small to large, and the weight from light to heavy. Do it for about 10-12 times each time until you feel muscle fatigue, stop and rest for a few minutes. You can also choose push-ups, pull-ups and other actions. In short, the chest muscles, shoulder muscles, back muscles, biceps, triceps, abdominal muscles, and leg muscles should be fully exercised. Of course, some aerobic exercise should also be assisted.

　　30 years old: focus on flexibility exercises

　　Who says women only practice flexibility? Good flexibility is equally important for men. Once you reach the age of 30, the joints and bones in the male body will become fragile, especially those who lack exercise or have wrong exercise habits. disease , in order to maintain the toughness of bones and muscles, exercises in this area should be strengthened.

　　You can perform stretching exercises for 10-15 minutes every day, focusing on the back, waist and legs. You can use the following actions during work breaks: reaching for your toes with your hands, lying on your back and raising your legs, and stretching your body. You can also go to the gym to learn a set of flexibility exercises. This age group can still choose most exercise programs, but if you have not exercised for several months, you should resume exercise gradually. It is best to do a cardiopulmonary function test before exercise.

　　40 years old: Staying in shape is key

　　When people reach middle age, they are most likely to have a big belly and get out of shape. Over the age of 40, men should insist on moderate-intensity exercise and choose sports that suit them. This can not only keep in shape, but also prevent common diseases such as high blood pressure and cardiovascular disease.

　　It is recommended to do moderate-intensity exercises such as jogging, swimming, and brisk walking 3 times a week. You should also do some strength training to prevent muscle aging, such as pressing dumbbells. Be careful not to overweight the weight, but the number of exercises can be increased. At this time, you must develop your favorite fitness programs and stick to them to lay the foundation for fitness in old age.