A man through the youth movement tips

35, for men, energetic, aging, seem to is still very far away. However, the age is from young to middle-aged men, the transition period already appear delicate physiological skills, such as physical signs of decay, muscle abate, pulmonary ventilation. Therefore, men, will start from 35 pertinently reinforce sports.

Prescription 1: abdominal lift a leg

Methods: the physical exercise on the inclined plate, lie in the arms unbend, holding hands after the head of the fixed adhesion, beijingers, double leg unbend upward do accept stomach lift a leg movement. Two legs to close down again and again breasts lift a leg, which in turn.

Requirement: the inclined plate fixation Angle according to their physical condition, such as the abdomen is inclined plate, the strength of the slope, but can small, small power slope. Abdominal lift a leg, two leg unbend, Don''t bend knee,

Legs down, slow down, abdominal muscle tension, A group of do 10-15 times, after finished 1-2 minutes rest, then do the next set of exercises, but do 2-3 groups. Do 2-3 times per week.

Function: to improve lumbar muscles, chest, enhance breathing function expansion.

Prescription 2: supine ends up

Practice: lie low in floor or bed, two legs and approach, two arms unbend of nature in head after natural unbend. Sit up, two arms and legs to the body, lift on press close to hip among for shaft makes the body form folded, then continue restoration, do the exercise two.

Continuous do l0-15 times, each exercise do 2-3 groups, take exercise every week 3-5 times. Available in the morning or other sports, exercise with auxiliary practice.

Requirements: two legs to sit up, natural unbend, don''t bend your knees, and action, don''t have successively, Two legs down when inhaling when expiratory, not to count,

When practicing, the coordination early, and may not simultaneously or in small Angle (touch hands together). It doesn''t matter, with the passage of time, can make the action did.

Function: increase lumbar abdomen power, improve body weight.

Prescription 3: load kick

Practice: 1, the body erect a leg support (physique weaker can help support), another leg tie a sandbag or other heavy, do, played before kick teaching should be formed with orthogonal, 5-10 times, and then change another leg continues.

2 to 1, with the method of action, but not to the body, but the forward kick side kick to the lateral play a larger, playing again after 510, the other side leg kick, the exchange of 3 times.

3, and the method is a little different from flexion, but not kick. Particular way is high, sitting on the bench, feet behind dumbbell or other heavy or leg tie up his sandbags, natural, two hand slightly chest high stool, not in the legs and weight of the leg flexion, do exercise after 10 times flexion change another leg, two legs exchange 3-4 times.

Requirements: front kick, side kick, leg unbend, don''t bend your knees to beijingers,. Do high stool flexion, beijingers motionless, with knee flexion for shaft do exercise.

Function: the main development and thigh calf the quadriceps muscle strength.