Men's Sports Fitness Raiders Super Practical Men's Sports Fitness Program

It is every man's dream to have a healthy body and a perfect figure. However, although many men often go to the gym for fitness or daily exercise, they have little effect. In fact, it's just that you don't know how to exercise and keep fit. Next, I'll provide you with a detailed men's fitness plan, including aerobic exercise, methods to exercise muscle STRENGTH and sports suitable for men. Come and customize your own exercise and fitness plan.It is every man's dream to have a healthy body and a perfect figure. However, although many men often go to the gym for fitness or daily exercise, they have little effect. In fact, it's just that you don't know how to exercise and keep fit. Next, I'll provide you with a detailed men's fitness plan, including aerobic exercise, methods to exercise muscle STRENGTH and sports suitable for men. Come and customize your own exercise and fitness plan.

Aerobic fitness exercise

Many men are busy with work, so they don't have too much time and energy to spend on fitness. They want to release pressure more, so they are more suitable for aerobic fitness. Aerobic exercise can exercise the heart and lungs, so that the cardiovascular system can transmit oxygen to every part of the body more effectively and quickly, which is very helpful to improve immunity, enhance cardiopulmonary function and reduce fat and weight.

Aerobic fitness method: warm-up activities should be done before fitness. leg press, squatting, stretching muscles, flexion and extension joints can increase the temperature of muscles and make muscles softer; From slow to fast, gradually increase the amount of exercise, it is best to set the exercise time according to your physical condition, generally 30-40 minutes is appropriate.
Aerobic fitness equipment: treadmills, treadmills, exercise bikes, elliptical machines, rope skipping.

Exercise muscle strength

Chest exercise: 30 push-ups in a group, with standard movements, about 4 groups; Recumbent dumbbell press, a group of 8-12, about 4 groups; Bend and stretch your arms.
Back exercise: pull-ups; Sit down behind the neck; Stand straight arm pull-down; Rowing in a sitting position.
Abdominal exercise: sit-ups; Dumbbell lateral flexion; Lift on your back and legs; Bend leg sit-ups.
Shoulder exercise: dumbbell side lift; One-arm dumbbell is lifted horizontally in front, and both hands rotate and fall together; Shoulder shrug, lift dumbbells, and push dumbbells with one arm.
Arm exercise: front horizontal lift, side horizontal lift and arm flexion press of the puller; Reverse grip pull-ups.
Leg exercise: lunge with weight; Lift dumbbells and squat; Sit horizontally and kick; Recumbent weight-bearing leg lift.
Strength fitness equipment: dumbbell-Barbell push-up bracket abdominal muscle wheel sit-up arm.

Men's sports tights

In addition to fitness, men can also do some outdoor sports, such as competitive and leisure sports, which can not only achieve the purpose of exercising, but also stimulate vitality and fighting spirit. However, when exercising, you need to pay attention to safety, prepare for protection and exercise moderately, so as not to consume too much physical strength and affect your daily life.

Running: The technical requirements for running are simple, and there is no need for special venues or equipment. Generally, it is best to arrange it in the morning, followed by around 9: 00 am and 5: 00 pm. Necessary equipment: running shoes, sportswear and sports pockets.
Swimming and diving: swimming can enhance the function of heart muscle and lungs, and it is also very effective in losing weight and shaping. Warm up for 10 to 15 minutes before going into the water, and 40 minutes at a time is the most appropriate. Necessary equipment: swimming trunks, goggles and caps.
Competitive sports: Competitive sports represented by basketball and football are full of confrontation and competition, which can exercise physical and psychological quality, usually once or twice a week is enough. Necessary equipment: basketball, football, basketball/football shoes.
Leisure sports: leisure sports represented by table tennis and badminton pay attention to the cultivation of skills and physical endurance, and are most suitable for exercising with peers in their leisure time. Essentials: table tennis-racket, badminton-racket
Boxing Sanda: Boxing and Sanda are the best expressions of male charm, and they are the perfect combination of strength and beauty. However, such sports are more dangerous and must be well protected. Necessary equipment: martial arts supplies such as gloves and kicking targets.
Outdoor sports: outdoor sports such as hiking, hiking and camping are also worth taking part in. Make a few friends and join in the embrace of nature to relax your body and mind. Necessary equipment: sleeping bags, tents and other outdoor equipment.