Four anti-aging exercises for men

　　male If you don't exercise regularly, your body will age easily and become susceptible to heart disease, stroke and osteoporosis. Reasonable exercise can not only keep the skin elastic and healthy , can also reduce stress, improve your posture, and help you maintain a positive attitude towards life. The editor below recommends several anti-aging exercises for you. They are very simple and easy. I hope they can help you.

　　Anti-aging exercises for men

　　1. Running

　　Rhythmic running can absorb a large amount of oxygen and promote metabolism. Running is also a kind of exercise with moderate amount of exercise, alternating tension and relaxation. It can regulate people's emotions and relieve sympathetic feelings. nerve Excessive excitement and tension play a strong role in accelerating blood circulation and eliminating hidden dangers in blood vessels, especially cerebral blood vessels. Regular running has a prominent effect on enhancing heart function. No wonder some people abroad call running “the best anti-aging exercise”.

　　2. Abdominal tightening and leg raising

　　Lie on your back on an inclined board with your arms straightened, hold the support behind your head with both hands, keep your upper body stationary, straighten your legs and do abdominal and leg raising exercises. Keep your legs as close to your chest as possible, then lower them, then raise your legs, and proceed in sequence.

　　The fixed angle of the inclined board can be based on your physical condition. If you have good waist and abdominal strength, the slope of the inclined board can be larger. If your strength is small, the slope can be smaller. When tightening the abdomen and raising the legs, straighten the legs ； Don't bend your knees ； When the legs are lowered, the speed slows down to stretch the abdominal muscles ； Do 10-15 times in one set, rest for 1-2 minutes after finishing, and then do the next set of exercises, which can be done in 2-3 sets. Do this 2-3 times a week. Mainly to improve waist and abdominal muscle strength, expand the chest, and enhance respiratory function.

　　3. Lie on your back and stand up from both ends

　　Lie flat on the floor or bed, with your legs together and naturally straight, and your arms naturally straight behind your head. When sitting up, lift both legs and arms up and down at the same time, move closer to the middle of the body, use the hips as the axis to fold the body in half, then return to the original position, and then continue the movement of getting up from both ends. Do 10-15 times in a row, 2-3 groups for each exercise, every week exercise 3-5 times. You can use auxiliary exercises to exercise after getting up in the morning or after doing other exercises.

　　When sitting up from both ends, the limbs should be straightened naturally, without bending the knees. They should move at the same time, not one after the other.； Inhale when you raise your legs, exhale when you lower your legs, don't hold your breath intentionally ； When you first start practicing, your coordination may be poor, and your hands and feet may not be able to rise at the same time or the folding angle may be small (the hands and feet cannot touch each other). It doesn't matter, as time goes by, the movements can be perfected. The main purpose is to increase waist and abdominal strength and improve body coordination.

　　4. Weight-bearing kicks

　　Stand upright with one leg supported (a support can be used if you are weak), tie a sandbag or other heavy object to the other calf, and perform a front kick. The height of the kick should form a right angle with the upper body. After kicking 5-10 times, switch to the other leg and continue.； But instead of kicking forward, kick to the side of the body. The bigger the kick to the side, the better. After kicking 5-10 times, switch to kicking with the other leg, 3 times each. ； Sit on a high stool, hook your feet around dumbbells or hang other heavy objects, or tie sandbags to your calves. Keep your upper body slightly in your chest, hold your hands on both sides of the high stool, let your non-weight-bearing legs naturally droop, and perform flexion and extension exercises with your weight-bearing leg. After 10 times of flexion and extension, switch to the other leg, and exchange the legs 3-4 times.

　　When doing front kicks and side kicks, your legs should be straight, do not bend your knees, and your upper body should not move； When doing high bench flexion and extension, the upper body does not move and the knee joint is used as the axis to perform flexion and extension movements. Mainly develops the strength of the calf and thigh quadriceps muscles.