How do men keep fit? How do weak people keep fit?

　　How can a man keep fit if he is weak?

　　1. Kneeling push-ups , first let’s talk about the preparation actions. Place your hands on the ground, your knees on the ground, and your feet crossed naturally. The distance between your hands is wider than shoulder width, and you should make a ready movement.

　　2. Formal action of kneeling push-ups . Press your body down as much as possible, preferably with your chest close to the ground. When you reach the lowest point, push your body up. Be careful not to go too fast. Basically, you can complete one beat in 2-3 seconds. The so-called one beat is to press down and hold up your body once.

　　3. Perform the above kneeling push-ups in groups of 20. After completing one group, recover for 30 seconds. During recovery, maintain the ready posture, which is the posture in step one, but there is no need to press down. Do the second set after 30 seconds, with the same steps as the first set. Both groups stood up and recovered for 30 seconds after finishing, and prepared for the next action after 30 seconds.

　　4. Elevated push-ups . Preparatory actions: Put your legs on a high place, the height is 30-50 centimeters, also put your knees on the ground and support the ground with both hands. The specific specifications are similar to step one.

　　5. Standard movements of elevated push-ups . This action is similar to step 2. Press down and hold up, repeat. Do a set of 20. After completing one set, recover for 30 seconds before doing the second set.

　　6. Recovery for 30 seconds between each set , do 2 sets of each action. After completing 2 sets, stand up and recover for 30 seconds before moving on to the next action.

　　7. Equal shoulder-width push-ups . The method and specifications of this movement are the same as the kneeling posture, except that the distance between the hands is the same as the shoulder width. It is also a set of 20. After completing a set, recover for 30 seconds.

　　8. Trembling fitness . First drink a glass of cold water, lie on your back on the bed (or on the floor), the pillow should not be too high, and your hands and feet should be placed naturally flat. Then after being still for a minute, slowly raise your hands upwards, slowly stand your feet up, and form a 90-degree angle with your limbs and body. Then gently shake the limbs at the same time, for 3 to 5 minutes each time, once in the morning and evening.

　　9. Squat fitness . First, put your hands on your hips, put your feet shoulder-width apart, look straight up, bend your knees and squat down slowly, lift your heels slowly off the ground, put your weight on your toes, and at the same time say "ha" in your mouth to exhale the turbid air in your abdomen. You can practice 2 to 3 times a day, about 30 times each time.

　　What should you pay attention to when exercising for men with ribs?

　　The principle of muscle-building training can be summarized as "overload" and "supercompensation". The essence is: through heavy-weight, overload resistance training, the muscle fibers in a certain part of the body are "destroyed", and then a certain amount of protein and carbohydrates are supplied through the diet to repair the damaged muscle fibers. In this process, the muscle fibers grow, and this growth rate is much greater than the natural growth rate. In this way, your muscles will become stronger.

　　From an energy perspective, muscle gain and weight loss are completely opposite processes. Weight loss relies on consuming energy to reduce excess fat in the body. Building muscle requires the body to store energy and convert the energy into power for muscle growth. So what should men with ribs pay attention to when exercising?

　　1. Trained skeletal muscles need to rest. This rest is actually the repair cycle of skeletal muscles, which lasts 48 to 72 hours. Therefore, bodybuilders should change their habit of staying up late and maintain normal sleep. In order for the body to recover and muscles to grow the fastest, there must be enough rest.

　　2. Eating small meals frequently is beneficial to the human body healthy , especially for bodybuilders. If you eat too much in one meal, it will increase the burden on the gastrointestinal tract and hinder the absorption of nutrients. For bodybuilding enthusiasts, the reasonable number of meals per day should be 5 to 6 times.

　　3. In principle, the pre-exercise supplement should be low-fat carbohydrates. These foods are easy to digest and can provide carbohydrates as a source of energy during exercise.

　　4. In principle, add alkaline food after exercise. Because after exercise, sugar, fat, and protein in the body will be decomposed in large quantities and produce more acid, making people feel muscle soreness, fatigue, and fatigue. If you eat meat or drink acidic foods with high sugar content such as Coca-Cola, it will increase the acidity in the blood, thereby aggravating the soreness of human muscles and preventing fatigue from being eliminated in time.

　　5、male If you want to train your own muscles, you must develop a suitable fitness plan and listen to the advice of professional coaches! Different muscle training plans should be developed according to each person's different physical conditions, and different parts have different training methods, which cannot be generalized.

　　6. Muscle training of each part should be carried out alternately. A common mistake for beginners is to train the same part every day in order to strengthen the effect. The consequence of this is that the damaged muscles cannot get a rest, have no time to fully repair, and will not develop and strengthen. In fact, this truth is not difficult to understand. For example, Yu Ping said that the club's barbell trainer leads members to train every day. The fixed movements mainly stimulate the pectoralis major muscles. Although the muscles in this area are particularly clear in shape (clear because there is less subcutaneous fat), they are not particularly developed.

　　7. Don’t expect too much too soon. Bodybuilders in the initial stage must first have an understanding of training, and cultivating interest is the first priority. Don't use too heavy a weight and choose moves that are easy to learn and safe first. weekly exercise 3 days, exercise for 60 to 90 minutes each time. The time per day can be longer or shorter depending on personal circumstances, but it must be consistent.

　　8. The common practice for training intensity is to only reach 70% to 80% of the maximum intensity you can bear. Bodybuilding training places great emphasis on the mind. When performing resistance training, you must focus on the target muscles and perform each set of movements slowly and in a controlled manner. Rest 1 to 2 minutes between each set of movements.