Mens Health

35 years old, for men, is the prime of life, aging, seem distant. However, this age is young to middle-aged men from the transition period, their physical skills are there subtle signs of recession, such as physical decline, muscle weakness, and decreased lung ventilation. Therefore, men from the age of 35, we should more vigorously exercise.

prescription 1: abdomen leg raise

practice method: the body lying supine inclined board, his arms straight, both hands after the first supports, upper body fixed fixed, legs straight up to do tuck leg raise exercise. Legs as close to the chest and then down, then leg raise, in turn.

requirements: ramp angle can be fixed according to their physical condition, such as waist strength is better, ramp slope can be larger, the power of small, slope can be smaller. Abdomen leg raise, the legs straight; knees do not bend;

leg down, the pace slowed down, can stretch your abdominal muscles; a group to do 10-15 times, finished 1-2 minutes after the break, do the next set of exercises, do 2-3 group. 2-3 times a week to do.

effects: increased waist muscles, chest expansion, and enhance breathing function.

prescription 2: Supine 2 from

practice method: lying on the floor or bed, legs close together naturally straight, arms straight in the head after the natural. Ups, the legs while the arms move under the pressure, the middle of the body closer to the body axis to form a hip pack, and restitution, and then continue to do two sports played.

continuous do l0-15 times, each time doing exercises 2-3 group, exercise 3-5 times a week. Available after the morning or other exercise to support exercise to exercise.

requirements: 2-ups, the legs should naturally straight, do not bend the knee to the same time action, not a priority; two from time to inhale, exhale when the leg down, do not wish to breath holding;

early training, the coordination may be poor, hands and feet can also fold the point up or small (hands and feet can not touch together). It does not matter, over time, can do a satisfactory action.

effects: increased waist strength, improve body coordination.

prescription 3: load kicks

practice methods:

1, the body erect a leg support (weak constitution could help prop) and the other leg tie on sandbags or other heavy objects, doing pre-kick, high kicks and upper body should form a right angle, kicked 5-10 times, and back to the other leg to continue.

2, ready to move with the method 1, but not forward kick, but the physical side to side kick, kick sideways larger the better, play 5-10 times, and back to the other side Tuiti move, the exchange 3.

3, with a slight difference between the way: not kick, but flexion and extension. In practice, sitting on high stools, feet hooked hang dumbbells or other heavy objects or leg tie sandbags, the natural upper body slightly Hanxiong, two hands on both sides of the high stool, the legs are not weight-bearing natural sagging, do weight-bearing leg flexion and extension, flexion and extension for 10 times for the other leg, legs exchange 3-4 times.

requirements: to do before the kick, side kick, the legs should be straight, do not bend the knee, upper body fixed; do flexion and extension of high stool when the upper body fixed to the axis of knee flexion and extension to do.

role: development of leg and thigh, the major strength of the quadriceps.

Source: People's Network