The exercise _ men that man's different ages are different build up body

The exercise _ men that man's different ages are different build up body
20, 30, 40, 50 these and three age bracket fitness of man should be treated with a certain discrimination:



Practise muscles at 20 years old
Strengthen ldquo obtained in exercise through muscles at this moment; Physical rdquo conventionally; ,Will not disappear either after exercise is stopped. The heart does exercises and can improve the blood transfusion amount through endurance at the same time. In a word, the 20 -year-old person can store ldquo for the health in the future; Resource rdquos; . Will certainly should pay attention to, insist, temper at these stage, by keeping the weight, otherwise it is very straining to go to reduce weight afterwards at 30 year old. Doing exercises can carry on once every other day, such as Monday, two, five, strengthen physical exercise in about 30 minutes each time, the method is: The heavy object of trial, the load is 60% of the terminal muscular strength, have been practising till muscles feels tired (do for 10- 12 times each time) all the time . If numerous exercise feel tired, can strengthen apparatus weight 10%, must make main the intersection of skin and group (chest muscle, the intersection of shoulder and skin, back muscle, biceps, triceps, abdominal muscle, leg Exercise. The cardiovascular systems of 20 minutes does exercises, such as jog, swim, ride a bicycle etc..
Practise flexibly at 30 years old
The joint regular meeting of the health sends out some noises at this moment, this is omen of a joint disease. In order to make the joint keep higher flexibility, should spread sports and do exercises more. Still carry on once every other day, carry on the cardiovascular system for 5- 30 minutes and do exercises (jog or swim) each time ,The intensity should not be as large like at the age of 20. Strengthen physical exercise in 20 minutes, with comparing at the age of 20, the weight of the trial should be a little lighter, but but the number of times done is more. 5- The extension movements of 10 minutes, the focal point is back and shank muscle. Sit for a long time people of the office should pay attention to, spread sport. The method is: Lie supine, try hard, propose, pull chest to two knee, insist 30 seconds; Lie supine, lift at two leg part, try hard, lift high, keep 30 seconds. The person of this age bracket can still carry on various physical training. If disconnected period, will follow ldquo while doing exercises again; Progressive rdquo; Principle,person in 35 had better have an electro-cardiogram first it check.
Protect bodily form at 40 years old
More than 40 years old person chooses the sports events to not merely help the bodily form which keep good, and can prevent common senile disease, such as hypertension, cardiovascular vessel disease,etc.. Temper every Monday, five and go on twice, choose the sport of the medium-sized intensity, can jog, swim, ride a bicycle etc..
The person over 50 protects the health
It can do on apparatus of 10- 15 minute practise,apparatus weight than at the age of 30 light a little, will impair one's health while being heavy too, but number of times might as well more a bit. For prevent from unexpected, had better not use the dumbbell and and use the building up body device; 5- The extension sports of 10 minutes, especially should notice that moves every joint and those muscles easy to shrink; Strengthen physical exercise 45 minute once Wednesday, can do push-up, half, squat down etc., repeat many groups, about 20 times of each group. Recommend the sports events: Tennis, skiing, swimming, jogging, golf, dancing, taking a walk at a long distance,etc..
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