After the age of 30, the energy level of men will decline year by year, especially after the age of 40, with the loss of muscles, body fat, and strength, the physical state will be much worse than before, which is an inevitable manifestation of aging.
While we can't stop aging from happening, we can slow it down. Fitness is the best way to resist aging and stay young.
Recommend 6 best fitness methods for men, which can help you strengthen your body, prevent muscle loss, keep you full of physical fitness and slow down the aging rate of your body, so that men can have a perfect posture and strong strength:
The first type: squat, it is not only an action to exercise the leg and gluteal muscles, promote the strength of the whole body, but also an effective way to promote testosterone secretion, so that men's bodies are more strong and powerful.
Correct posture: You are required to keep your back straight, your toes are in the same direction as your knees, and your hips are as far back as possible when squatting, as if sitting on an invisible chair, such a squat can fully activate your lower limb muscles, feel the tension of the muscles and the release of strength. Perform 15-20 reps of the movement for 4-5 sets.
The second type: pull-ups, which is a classic action that defies gravity, and it is a golden choice for back training, helping you create a charming inverted triangle figure.
In the process of pull-ups, you need to overcome your own weight and pull your body towards the horizontal bar, which requires not only strong back and arm muscles, but also good core control.
Beginners who can't complete multiple pull-ups can start with reverse rows, elastic band-assisted pull-ups, slowly improve upper body strength, and then try standard pull-ups. When you're able to complete multiple pull-ups in a row, you'll find a qualitative leap in the strength of your upper limbs.
The third type: push-ups, a trump card action for chest training, consistent training can prevent muscle loss and improve health index.
During push-ups, you'll need to keep your body in a straight line, with your hands shoulder-width apart and your elbows close to your sides. With the push up and down, you can feel the chest and arms and core muscles working together. Perform 15-20 reps of the movement for 4-5 sets.
Fourth: plank, this movement can effectively exercise the core muscles, improve the core strength, and thus protect the spine.
Movement standard: It requires you to keep your body in a straight line, tighten your abdominal muscles, keep your hands and toes on the ground, and hold on until you are exhausted, performing 4-5 sets.
The fifth: jumping jacks, which is a golden fat-burning action that exercises the limbs and waist and abdominal muscles, can have a weight loss effect for people who are fat.
During a jumping jack, you need to keep both feet open and closed at the same time and match the swing of your arms. This move is easy to learn and will make you sweat profusely and your heart pound in a short period of time. About 2 minutes each time, 4-5 sets are performed.
Sixth: running, running can improve sedentary backache and other sub-health diseases, but also improve cardiopulmonary function, improve activity metabolism, and improve obesity.