Male Anti-ageing Movement

35, for men, it is energetic, aging, seem to is still very far away. However, this age is a man from youth towards middle-aged transition period, its physiological skill already appear delicate gloom, such as physical strength drops, muscle abate, pulmonary ventilation reduce etc. Therefore, the men from 35 start, then pertinently reinforce sports.

1: loading the kick

Practice method: 1, the body stands erect a leg support (physique weaker can help support), another leg tie a sandbag or other heavy load, do before kicking action, kick of the height should play with his form right Angle, 5-10 times, and then change another leg continues.

2, prepare action with method 1, but not forward kick, but to body side kick to lateral play the magnitude of the bigger the better, play 5-10 times, and then change another side leg kick move, the exchange of 3 times.

3, and the above methods slightly distinction: not kick, but flexion. Particular way is, sitting at the feet high stool, tick live dumbbell or hang other clog or tie sandbags, i.e., natural calf slightly contain a bosom, two hands on a footstool in high on both sides, not weight leg natural prolapse, the weight of the leg do flexion movement, flexion 10 times changed after another leg, two legs exchange 3-4 times.

Requirements: do front kick, side kick, leg to unbend, don't bend your knees, do not move; i.e., Do high stools, i.e. motionless flexion, with knee flexion for shaft do sport.

Functions: development crus and thigh quadriceps muscle strength.

2: receive an abdomen to lift a leg

Practice method: the body is supine lying on the inclined plate, two arms unbend, hands handholding head after fixed adhesion, i.e., double leg unbend upward do accept stomach lift a leg movement. Two legs as close to the chest down again, again raise leg, which in turn.

Requirement: the inclined plate fixed Angle can be according to your own physical condition, such as lumbar abdomen strength is good, the slope of the inclined plate can be a few bigger, strength is small, slope can a little bit small. To receive an abdomen lift a leg, two leg unbend, Knees do not bend, Legs down, slowed, can stretch abdominal muscle, A group of do 10-15 times, finish rest 1-2 minutes, to do the next group to practice, can do 2-3 groups. Do 2-3 times per week.

Role: to improve lumbar muscles force, patulous bosom, enhance the respiratory function.

3: supine two up

Practice method: lie low is on the floor or bed, two legs and approach natural unbend, two arms in head after natural unbend. Sit since, two legs are two arms while holding down to the body, among close to hip for shaft makes the body form to fold, then restorable, continue to do both ends up movement. Continuous do l0-15 times, each exercise do 2-3 groups, take exercise every week 3-5 times. Available in the morning or other after exercise to do exercise. Practice into auxiliary

Requirements: two sit since, limbs to natural unbend, don't bend your knees, must be in action, do not have successively, Both ends up inspiratory, legs down when expiratory, don't intentionally breath; When drilling first, compatibility may poorer, hand and foot while not up or folded arms and legs touch Angle is small (together). It doesn't matter, with the passage of time, can make the action did fullness.