When men reach middle age, their physiological skills have shown subtle signs of decline, so middle-aged men should strengthen their sports as early as possible. Some simple exercises do not require too many skills, and long-term persistence can achieve very effective fitness purposes.
Recipe 1: tighten the abdomen and lift the leg
Practice method: lie on your back on the inclined board, straighten your arms, hold the support behind your head with both hands, keep your upper body fixed, and straighten your legs up to do the abdomen and leg lifting exercise. Keep your legs as close to your chest as possible, then put them down, and then raise your legs, in turn.
Requirements: The fixed angle of the inclined plate can be based on your physical condition. For example, the waist and abdomen strength is good, the slope of the inclined plate can be larger, the strength is small, and the slope can be smaller. Straighten your legs when lifting your legs; Don't bend your knees; When the leg is put down, the speed slows down, which can stretch the abdominal muscles; One group can do 10-15 times, rest for 1-2 minutes after finishing, and then do the next group of exercises, which can be done in 2-3 groups. Do it 2-3 times a week.
Recipe 2: From supine to both ends
Practice method: lie flat on the floor or bed, stretch your legs together naturally, and stretch your arms naturally behind your head. When sitting up, both legs and arms should be raised and pressed up and down at the same time, close to the middle of the body, fold the body in half with the crotch as the axis, and then recover to the original state, and then continue to do the movement of both ends. Continue to do 10-15 times, 2-3 groups each time, 3-5 times a week. After getting up in the morning or taking other exercises, you can use them to assist in exercise.
Requirements: When sitting up at both ends, the limbs should be naturally straightened, and the knees should not be bent. They should act at the same time, not in sequence; Inhale when you lift your head and exhale when you lower your leg. Don't hold your breath intentionally; At the beginning of training, the coordination may be poor, and the hands and feet cannot rise at the same time or the folding angle is small (the hands and feet cannot touch together). It doesn't matter. With the passage of time, the action can be completed.
Function: increase waist and abdomen strength and improve body coordination.
(Intern editor: Lin Yanjuan)