Fitness skills that men must know

Fitness skills that men must know, in life, many men will lose weight or improve their physical fitness through past fitness. Although fitness is good for human body, we should also pay attention to skills, otherwise it is easy to hurt ourselves. Below I will share some fitness skills that men must know, and interested friends will come and find out.

Fitness Skills Men must know 1 Fitness Skills Men must know.

1, exercise time should be appropriate.

Novices and people who usually have a lot of labor suggest working three times a week, each time 1- 1. 5 hours, but each exercise should include all parts of the muscles. People who insist on exercising every day can divide the muscle group into two parts and practice every other day to ensure that the muscles can recover effectively. For example, practice your shoulders, abdomen and chest today and your back, arms and legs tomorrow.

2, master the correct breathing method

The correct breathing method can help you concentrate your thoughts, make your movements coordinated and rhythmic, and lift more weight during exercise. General exercise and light weight lifting are compulsive, inhaling when muscles contract and exhaling when relaxing and recovering. When lifting a heavy object or trying to lift it for the last few times, first take a deep breath, then hold your breath and do lifting and releasing actions, and then take a deep breath. Breathe through your mouth during exercise, do stretching exercises before exercise to prevent muscle ligament strain, and do relaxation exercises after training to help eliminate muscle tension and restore fatigue.

3, negative importance depends on your own physical strength.

Generally speaking, the effective number of developed muscle mass is 8-12 times, at least not less than 8 times, and this number should be to make every effort. Therefore, the load should be controlled at 70%-80% of the maximum personal strength, that is, the most effective number of times to use this load is to do it with a large load, not more than 5 times. The most effective times to cultivate endurance and reduce fat is to do it 20 times with a small load, and reduce fat in the waist and abdomen even until it can't be done.

4. It is best to fix the exercise time.

As far as possible, arrange each exercise at the same time, which can form good exercise habits and help the internal organs of the body form conditioned reflex. Do not exercise one hour after meals and one hour before going to bed, otherwise it will affect digestion and sleep. The best physical exercise time is generally between 15:00-20:00, which can be considered as the main exercise time.

5, each action needs to practice several groups.

Each exercise requires several groups of exercises, so that the stimulated muscles can enter the state and the muscle volume can increase. Generally, the number of large muscle groups can be more, and the number of small muscle groups can be less. Each movement of beginners should be divided into three groups, not less than two groups. After a certain foundation, it should be added to three or five groups according to the growth degree of strength.

6. Don't rest too long.

The rest time between each practice group should not be too long, generally between 40 seconds and 50 seconds, and the rest time for heavy-load and high-intensity exercises should not exceed 15 minutes. Too long rest time will affect the exercise effect.

Fitness Skills Men Must Know Two Running Fitness Skills Men Must Know

1, head and shoulder

The essentials of running-keep your head and shoulders stable. Keep your head forward. Don't lean forward unless the road is uneven. Keep your eyes on the front. Relax your shoulders properly and avoid having a chest.

Strength stretch-shrug. Relax your shoulders and droop, then shrug your shoulders as much as possible, stay for a while, and repeat after restoration.

2. Arms and hands

Essentials of running action-the swing arm should move back and forth with the shoulder as the axis, and the range of left and right movement should not exceed the midline of the body. Fingers, wrists and arms should be relaxed and the elbow angle should be about 90 degrees.

Strength stretching-elbow lift and swing arm. The arms are in a ready-to-go posture, the elbow joint of the rear swing arm is raised as much as possible, and then the swing is relaxed and swung forward. With the acceleration of the action, it is raised higher and higher.

3. Trunk and buttocks

The essentials of running-keep upright from neck to abdomen, instead of leaning forward (unless accelerating or uphill) or backward, which is beneficial to breathing, balance and stride. Don't shake your torso from side to side or fluctuate too much. Send your hips actively when your legs swing forward, and pay attention to the rotation and relaxation of your hips when running.

Strength stretch lunge leg press. Open your legs back and forth, shoulder width apart, and slowly press down on the center of your body until your muscles are tense, then relax and recover. The torso remains upright all the time.

4. Waist

The essentials of running movements-keep your waist naturally upright, not too straight. Muscles are slightly tense, so keep your torso posture and pay attention to cushioning the impact when your feet land.

Dynamic stretching-flexion and extension. Stand naturally, feet apart, shoulder width apart. Bend your torso forward slowly until your hands hang down to your toes, hold it for a while, and then recover.

5, thighs and knees

The essentials of running movements-thighs and knees push forward, not up. Any lateral movement of the leg is unnecessary, which can easily cause knee joint injury, so the forward swing of the thigh should be positive.

Dynamic Stretching-Stand with your feet width apart from your hips, with your hands behind your head, bend forward from your hips, and keep your back straight until your biceps feel tense.

6, calf and achilles tendon

Running essentials-the foot should fall about one foot in front of the body, close to the center line. Don't cross the calf too far, so as not to strain the achilles tendon due to excessive stress. At the same time, we should pay attention to the cushioning of calf muscles and achilles tendon when landing, and the calf should actively scrape the ground backwards when landing, so that the body can move forward actively. In addition, the calf should swing forward, and the foot should move forward as far as possible, without eversion or eversion, otherwise the knee joint and ankle joint will be easily injured. You can check your footprints when you run on the beach as a reference.

Dynamic stretching-supporting heel lifting. Stand facing the wall for about 1 m, stretch your arms forward shoulder width, and hold the wall with both hands. Raise your heel and then put it down. Feel tension in the calf and achilles tendon.

7. High heels and toes

Essentials of running action-If the stride is too large and the calf stretches too far forward, it will follow the ground with its feet and produce a braking reaction, which is very harmful to bones and joints. When landing correctly, land with the middle of the sole of your foot, so that the impact force can quickly spread to the whole sole.

Strength stretching-Sit down and stretch your ankles, kneel on the ground, keep your hips close to your heels, keep your upper body upright, slowly press your ankles down until the extensor muscles and forefoot feel enough tension, then lift your hips and repeat, rhythmically and slowly.