Here are 5 exercises that men often do for good fitness knowledge.

　　The latest issue of the U.S. male healthy magazine pointed out that strength and flexibility are indispensable for healthy men, but exercise It’s not easy to get up. If you don’t know where to start, start with these poses! The American College of Sports Medicine points out that these movements can not only exercise the muscles of the whole body, but also effectively reduce the chance of heart disease.

　　Action 1: Bend your knees and bend over

　　Areas Worked: Tendons, calves and buttocks. Action essentials: Put your feet together and bend your body downward. Slowly bend your knees until you feel pressure on your back, clasp your arms with your hands, and take a deep breath. At this time, the body will have a floating feeling. Relax your head, neck and shoulders, slow down your breathing, swing your body slowly, or shake your head gently, hold on for one minute, and return to a standing position. Function: Exercise leg strength and lower blood pressure.

　　Action 2: Sit on the empty chair

　　Areas trained: Shoulders, chest and legs. Action essentials: Stand straight, put your feet together, palms of your hands facing each other, raise your arms upward along your head, and tilt your head back. While inhaling, bend your knees and sit down as if you were sitting on a chair. Don't let your knees go past your toes. Every time you inhale, raise your chest and draw in your abdomen. Every time you exhale, sit down slightly, bear the pressure on your back, and hold for 30 seconds. Function: Strengthen legs and reduce abdominal fat.

　　Action 3: Step Squat

　　Target areas: Buttocks, arms and legs. Action essentials: Take a step forward with your left leg, squat down, place your hands on both sides of your body, put your right knee at the heel of your left foot, inhale, slowly lift your left leg, hold for one minute, then switch legs and repeat. Function: Relax hip muscles and reduce sports injuries

　　Action 4: Swing your body left and right

　　Exercise parts: shoulders, hips. Action essentials: Take a big step forward with your right foot, step into a squat, inhale, palms facing each other, raise your arms upward, and lean your shoulders back. The front legs do not move and the body swings from side to side. The knee of the front leg should not exceed the toes. Hold for one minute, then switch legs and repeat. Function: Strengthen the strength of the upper and lower limbs, exercise the flexibility of the shoulders and hips, and enhance the stability of the knees.

　　Action 5: Bend your knees and raise your hips

　　Areas trained: Chest, neck, spine and buttocks. Action essentials: Bend over and bend your knees, reaching your heels with both hands. Place your arms on the floor on both sides of your body, with your palms facing down. While exhaling, lift your hips upwards. Hold for 45 seconds and repeat this action 3 times. What it does: Many men have very stiff intercostal muscles and connective tissue around the chest, which limits lung capacity. This pose evens out your chest breathing and relaxes those tight muscles, making breathing smoother and easier. Over time, practicing Bridge Pose can improve performance in all aspects of body movement and help relieve stress on the tissues of the upper respiratory tract.

　　4 things men must know about fitness exercises common sense

　　1. Sweat profusely and be careful of dehydration

　　Men need water more than women. For men, the water required in muscles is more than three times higher than in fat. In men’s bodies, muscles account for about 40%. In ordinary people, the water required in muscles is more than three times higher than in fat. female In the body, muscles only account for a little more than 20%.

　　Water also lubricates joints, regulates body temperature and dissolves and transports nutrients into the body. The average man needs about two liters of water every day, and men who exercise will consume double the amount of water.

　　2. During training, chromium should be supplemented in time

　　Chromium is a mineral necessary to maintain life. It can lower cholesterol in the human body, increase endurance, build muscle, and oxidize fat.

　　high quality Grape And raisins have the reputation of natural "chromium library". The average man can provide enough chromium by eating a bunch of grapes every day, but men who participate in fitness activities need double this.

　　3. There is often congestion on the body and vitamin K needs to be supplemented.

　　During exercise, some people may get bruises or bruises after a slight bump, and the blood will not heal for a long time. This is a sign that the body lacks vitamin K. Vitamin K is the "hero of hemostasis". Lack of it will delay blood coagulation, and in severe cases, it will cause the blood to fail to coagulate.

　　Cauliflower is very rich in vitamin K. Eating cauliflower 2 to 4 times a week can effectively relieve bruises or congestion. Secondly, asparagus and lettuce also contain vitamin K. Regularly eating foods rich in vitamin K can not only strengthen the flexibility of blood vessel walls, but also prevent the occurrence of bruises and congestion.

　　4. Exercise cramps, pay attention to supplement calcium and magnesium

　　The symptoms of leg cramps after exercise do not mean that your exercise is overloaded, but that it is caused by insufficient nutrition. The main role of calcium and magnesium synergistically in the human body is to participate in nerve Muscle conduction and physical exercise can easily cause calcium and magnesium deficiency in the human body, which in turn blocks neuromuscular conduction, leading to cramps in the legs and feet.

　　The daily calcium requirement for adult men is 1,000 to 1,800 mg. The daily dietary recommendation for magnesium is 350 mg. There are sufficient sources of calcium, among which milk is a good choice. Magnesium contained in green leafy foods is the easiest to absorb. Rich and high-quality magnesium can also be found in nuts and seafood.