Make the plan of building up body to measure for the man 50 years old
Summary:In daily life, these people often have to work a busy schedule, treat with courtesy quite more, often there will be time until evening and weekend to do exercises, so, the family should prepare the apparatus of a race apparatus and dumbbell,etc., choose to do exercises 8 o'clock in the evening - 9 o'clock. First of all, preheat the activity in 5 minutes. Hold the dumbbell and squat down first, do 12 each group, make 2- 5 groups each time, pay attention to keeping the back straight and upright, this can temper the muscles of thigh, shank, waist, back at the same time; And then elect on the shoulder, both arms hocket, 5- 10 times each time.
The archaism is spoken " able to establish one's career at thirty, life begins at forty, 50 knows God's will. " But in the modern society, heyday on man's undertaking of forty or fifty years old. A lot of field, the old man take on " pillar " Role. However, the people in middle age after all, the health is no longer healthy and durable as before. The raised blood pressure and weight, are all reminding these " elites " day by day (used after a personal pronoun or a noun referring to a person to form a plural) - -Should take exercises for the health! Direct against the physique of middle aged men, life characteristic here, the special quantity body has a fitness plan made to order.
Multi-purpose race apparatus at home. In daily life, these people often have to work a busy schedule, treat with courtesy quite more, often there will be time until evening and weekend to do exercises, so, the family should prepare the apparatus of a race apparatus and dumbbell,etc., choose to do exercises 8 o'clock in the evening - 9 o'clock. Can follow the following method in concrete operation of indoor sport:
First of all, preheat the activity in 5 minutes. Do several setting-up exercises to radio music first, and then repeat for twice and spread the movement, the intensity, in order to let the body generate heat slightly.
Secondly, use race apparatus pays oxygen and does exercises. It can make the muscles all over shrink and relax, can also strengthen metabolism having rhythm to run, prevent senile osteoarthrosis, improve functions of heart and lungs. At the beginning, can transfer the speed of the race apparatus to 1.6- 3.2 kilo per hours first, takes 2- 5 minutes slowly; And then, transfer the speed to 3.2- 5 kilo per hours and take 5 minutes quickly; Later transferred the speed to 5- 6 kilo per hours, began run, and according to increasing by 0.3 kilo per hours of speeds and increasing progressively every 2 minutes, make the heart rate reach and keep insisting on running at this speed for 10 minutes among 110 times - 136 times progressively; Then return to 3.2- 5 kilo per hours progressively, takes 2- 5 minutes. Run for 3- 5 times in such week, total distance control can combine apparatus such as the bicycle to train too in 9- 10 kilometers.
In the course of running, every 1- 2 days, do 2 groups of strength training. The adjustable dumbbell that is prepared groups of glue, the weight is among 15-20 pounds. Hold the dumbbell and squat down first, do 12 each group, make 2- 5 groups each time, pay attention to keeping the back straight and upright, this can temper the muscles of thigh, shank, waist, back at the same time; And then elect on the shoulder, both arms hocket, 5- 10 times each time.
Go out for a walk every week. The outdoor sport is rich and colorful, can let people keep in touch and breathe the fresh air naturally. Besides insisting on the indoor sport, should go to the open air to take a walk more if having time. Four fifty -year-old men, have a meal at noon every day or after coming off duty, can run on foot big. Its main point is to swing both arms, take with vigorous strides, make the body fully spread voluntarily consciously. Fresh air and environment in the open air, can let in the work the tense brain is relaxed, winter still can get sun when it is fine, one may well say that kills two birds with one stone. In addition, have a rest, might as well according to hobby, friend go out, climb, play golf, angle, fish, swim invite, weekend, in a word, should find time to carry on the outdoor exercises of half an hour at least every week.
Do more physical exercises everywhere in life. Except that carry on the law according to schedule and do exercises, adjust and train the scheme in right time, want the ground consciously while living at ordinary times too and move, for example take few lifts, climb more stairs; The work can choose sport places such as the bowling alley,etc. while treating with courtesy.
As the saying goes: "Three points of medicine, seven fen is raised, defend very much. " Can be seen the importance of keeping in good health. There are old talents that need to keep in good health in a lot of people's consciousness, actually this is not so, it is a long way to keep in good health, the more go on this road early, benefited the more.Understand general knowledge of keeping in good health of more Chinese medicine please enter:Chinese medicine keeps in good healthThe editor recommends:It is the massage of most effective abundant chest that the man caresses
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