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.

Each age movement method should be different

Want to exercise, never late, no matter you are 19 or 91. However, in order to obtain the best fitness effect, while avoiding damage, different age and sex need to choose a different forms of exercise. Below is the healthy life of all ages of sports prescription:

More than 20 year old boy, should do some outdoor sports, exercise muscles, while strengthening cardiopulmonary function. And my friends play basketball or tennis is a good choice. This age, the most important objective girl movement is strong bones, prevent osteoporosis, suggested in future practice or skip. Pedal

More than 30 year old man, should do some exercises in adjustment, not acuteness exercise. Remember to do before stretching exercises, in order to prevent injury. Women in their 30s, body metabolism slows, reduce muscle, weight gain, can choose the outdoor jogging or treadmill motion against years of erosion.

More than 40 year old man, should choose low intensity of activities, such as jogging and climbing, can well strong joints and cardiopulmonary. To strength training, should choose the small weight repeated practice. More than 40 years old women should add a certain intensity of strength training, to help slow osteoporosis and fat. Buy a light to medium power equipment and DVD can start practicing now.

After age 50, with age, to improve the quality of life should exercise, prevent fall, improve psychological ability, for the purpose of, can let oneself for a lifetime. The 50-year-old man can choose aerobic could include fast walking, swimming and ride a bicycle, can reduce the risk of some cancers, and keep sexual health. For women over the age of 50, sports can reduce menopausal symptoms such as hot flashes, depression, weight gain, etc. Suggest exercise three times a week, every 30 minutes. Can increase in sports prescription, it can keep the body yoga, and reduce the flexibility of psychological stress.

After the movement of muscle ache to ease

Usually don''t exercise regularly, in comparison, local acuteness exercise muscles sometimes produces ache phenomenon, the reasons of this phenomenon, usually think and muscle internal energy metabolism.

Muscle ache is normal physiology. People often in power training or a not too orientation (or large amount of new sports exercise, can produce muscle pain and discomfort. While these symptoms at rest after period of time will disappear naturally, when the same again, muscle pain symptoms will significantly reduce or not.

Many people attending the discovery after exercise, muscle ache is often appear immediately after exercise, but in the second or third day, 2-3 days only gradually. If, muscle ache is due to the motion of lactic acid, so, should be accumulated in sports or sport immediately after the peak, can appear in later? This is what causes muscle ache? How should reduce or prevent?

This generally in 24 hours after exercise the muscle soreness in motion is called on medicine &; quot Doms disease and quot; . Exercise after 24-72 hours, sore peak 5-7 days of pain disappeared basically. Except pain, muscle spasm, light only pressure, pain, muscle swelling. After intense campaign in any skeletal muscles can occur doms, especially after a long run more. Long-distance runner can appear the hips, large and small leg front leg muscles and stretch back pain in the flexor muscles and tendons distal joint symptoms manifest. In the hot summer, except for JiLiang movement after muscle pain, but also can appear dehydration, low calcium, low protein and other symptoms. The exact cause of the muscle ache still not completely clear.

Most people think, muscle overuse can cause muscle pain,

The reason for

1, muscle tension and elastic increase sharply, can cause the rational composition muscle injury.

2 and metabolism increases, the toxicity of metabolic waste.

3, muscle of neuromodulation changes that occur while painful muscle spasm.

How should prevent?

1, reasonable arrangement to exercise. After a period of time after the exercise, the exercise, the muscle pain symptoms appear less. Performance and specificity. Such as downhill after a period of exercise can reduce the muscle soreness downhill exercise.

2, the local temperature and inunction drugs. After the exercise with tepid blisters washing can relieve muscle ache. Local inunction paste or oil, according to MaCaJi can alleviate pain.

3 and drafting of motion can reduce the muscle ache. Drafting muscles can accelerate the muscle relaxation and antagonist muscle tension, helps ease muscle recovery. This practice is to prevent muscle drafting the exercise to lay the foundation.

4 and when to do exercise and activities. Prepare activities done sufficient and reasonable doing exercise can help prevent or reduce muscle soreness.

5 and appropriate use of the structure of protein, maintain muscle nutrition supplements, such as a chain of amino acids, can alleviate symptoms glutamine, promoting recovery.

In addition to

Sufficient sleep

Sleep is the key to eliminate fatigue strength. The sports day should guarantee 8 9 hours of sleep, make the body is completely relaxed state.

massage

By massage, can not only promote the cerebral cortex and inhibition caused by fatigue, adjust nerve disorder, still can promote blood circulation, strengthen local blood supply, eliminate fatigue. Massage with bear, rub alternate press, buckle etc, massage can be in after the movement before he goes to bed at night or on.

Sorting movement

After strenuous exercise can affect oxygen abruptly stopping, complement and venous return, lower blood pressure, cause adverse reactions. Therefore, the movement should be done after finishing movement, slow, relax, make the body.

Warm bath

Have stimulate blood-vessel outspread, promote metabolism and blood circulation, eliminate fatigue. Warm bath temperature should be in 40 degrees Celsius, 15-20 minutes each.

Drug therapy

Using vitamin or natural medicine, effectively adjust human physiology, accelerate metabolism, energy, reduce tissue oxygen consumption, improve blood circulation, add muscle nutrition. At present, the commonly used medicine has vitamin b1, b12, vitamin c, e, astragalus membranaceus, five plus: ginseng, cordyceps and pollen, etc.

Arrange meal

Fatigue should pay attention to the energy and vitamin supplement, especially the sugar, vitamin c and b1, usually eat nutritious and easy to digest food, eat fresh vegetable and fruit.