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健身教练FITNESCOACH

魅力,在结实的肌肉上流露;活力,在魅伟的体格上跃动; 豪气,在刚劲的眉宇间飞扬;

 
 
 
 
 

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魅力,在结实的肌肉上流露,活力,在魅伟的体格上跃动。 豪气,在刚劲的眉宇间飞扬,性感,在阳刚的影像中定格。 男人,走过多少路才算是男人?男人,走过春秋,走过黄昏,我以之为荣。

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帅气生活|男人运动抗衰老  

来自型男の达人   2014-09-13 11:11:45|  分类: 帅气生活 |举报 |字号 订阅

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帅气生活|男人运动抗衰老 - 帅气生活 - 健身教练FITNESCOACH
 

 

给男人运动抗衰老的处方  

35-40岁,对于男人来说,正是年富力强,衰老,似乎还很遥远。但是,这个年龄段也是男人从青年走向中年的过渡时期,其生理技能已出现微妙的衰退迹象,如体力下降、肌力减弱、肺通气降低等。因此,男士们从35岁开始,就要有针对性地加强运动了。

  处方1:收腹举腿

  练习方法:身体仰卧躺在斜板上,两臂伸直,双手握住头后的支撑物,上体固定不动,双腿伸直向上做收腹举腿运动。两腿尽量贴近胸部再放下,再举腿,依次进行。

   要求:斜板固定的角度可根据自己的体能状况,如腰腹力量较好,斜板的坡度可大一些,力量小,坡度可小些。收腹举腿时,两腿伸直;膝盖不要弯曲;腿放下 时,速度减慢,可拉伸腹部肌肉;一组做10-15次,做完后休息1-2分钟,再做下一组练习,可做2-3组。每周做

2-3次。

  作用:提高腰腹肌力,扩展胸部,增强呼吸机能。

  处方2:仰卧两头起

   练习方法:平躺于地板或床上,两腿并拢自然伸直,两臂于头后自然伸直。起坐时,两腿两臂同时上举下压,向身体中间靠拢,以胯为轴使身体形成对折,然后恢 复原状,再继续做两头起的运动。连续做l0-15次,每次练习做2-3组,每周锻炼3-5次。可利用早晨起床后或进行其他运动后,以辅助练习进行锻炼。

  要求:两头起坐时,四肢要

自然伸直,不要弯曲膝盖,要同时动作,不要有先后;两头起时吸气,腿放下时呼气,不要有意憋气;初练时,协调性可能较差,手脚不能同时起或对折角度小(手脚碰不到一起)。这没关系,随着时间的推移,可使动作做得完满。

  作用:增加腰腹力量,提高身体的协调性。

  处方3:负重踢腿

  练习方法:

  1、身体直立一腿支撑(体质较弱的可扶支撑物),另一小腿绑上沙袋或别的重物,做前踢腿动作,踢的高度应与上体形成直角,踢5-10次后,再换另一腿继续进行。

  2、准备动作同方法1,但不是向前踢腿,而是向身体侧方踢腿,向侧方踢的幅度越大越好,踢5—10次后,再换另一侧腿踢动,各交换3次。

  3、与上述方法略有区别:不是踢腿,而是屈伸。具体做法是,坐在高凳上,脚勾住哑铃或挂上其他重物或小腿绑沙袋,上体自然略含胸,

两手扶于高凳两侧,不负重的腿自然下垂,负重的腿做屈伸运动,屈伸10次后换另一腿进行,两腿交换3-4次。

  要求:做前踢、侧踢腿时,腿要伸直,不要弯曲膝盖,上体不动;做高凳屈伸时,上体不动,以膝关节为轴做屈伸运动。


帅气生活|男人运动抗衰老 - 帅气生活 - 健身教练FITNESCOACH
====
完美身形 男人四十健身减肥运动法 

    40岁,仿佛是男人的一个坎儿,有的人事业上了台阶,开始安享奋斗的果实;有的人养成了良好的生活方式,健康的肌体依然会有充盈的活力;养成了科学健身习惯的男士,则以成熟的气质与健美的体形将自己打造成完美男人。 与女人相比,男士是不会崇尚骨感美的,但是日渐发福可不是男士们都愿意看到的,如何让“将军肚”消失,以及如何保持强壮健康的身体是很多男士最头痛的事。尽管现在去健身房的男性越来越多,但是半途而废的,练不出效果的,还有更多的是自己偶尔锻炼一下或者干脆任其发展的,从而使肚子上的轮胎越来越大。到底男士该怎样锻炼身体,并且注意哪些问题呢?

    四十岁之前的男士:还有很强的运动能力

    30岁至40岁的男士体形刚开始发生变化:发福、外部皮脂增厚、腰腹开始堆积脂肪,但这一年龄段的男士还有很强的运动能力,他们的健身方式可以以有氧训练为主,比如慢跑、单车、爬山、游泳等等。有氧运动可以锻炼人的心肺呼吸,给人一个健康的心脏,能使人年轻、富有活力。

    在健身过程中,男性们也要注意运动是需要循序渐进的,要慢慢增加运动量,让体力和大脑逐渐适应,避免剧烈运动后身体疲劳、肌肉酸痛。因此不要急着一开始就想练体力、上器械,最好先练习一周左右的有氧运动,之后再慢慢接触器械。如果是为了减肥而健身的男士,要注意坚持有氧运动30分钟后才开始消耗脂肪,30分钟之内的有氧运动只是消耗了体内的水、盐和糖。由于有氧运动一般都是全身运动,而器械则是针对身体某一部位、某一组肌肉群进行的训练,因此应该根据身体状况安排器械计划,比如肩窄的男士可以多练习肩膀肌肉。

    专家提示,如果是为了减肥而健身的话,则应该多次数而少重量、少强度。如果是为了增加肌肉而健身的话,则应该增大重量和强度而减少次数。

    四十岁以上的男士:加强健身时的保护

    40岁以上的男士,骨骼已经停止生长,而且骨骼中的钙会慢慢减少,因此在健身中一定要注意对膝、踝等部位的保护。

    对于这个年龄段的男士,除非是资深运动员,否则开始锻炼时一定要适度。尤其是体重超标的人,由于关节承受的压力较大,更要注意运动的强度。一开始不需要跑步,可以选择功率自行车、椭圆机等器械练习,可以保护膝关节,而且这些运动也属于有氧运动。

    暑天健身 宜用间歇法

    酷暑天里,运动对体力消耗较大,所以,运动时要遵循间歇锻炼的原则来进行。

    先要热身——运动——整理。从运动量小的动作开始,等身体各部位肌肉活动开之后,再逐渐加大运动量。运动结束时做些放松调整活动,如慢走几步、揉揉腿、做几下深呼吸等。运动时也可以间歇进行,如果你想跑3000米,那你可分为三个部分来进行:先跑800米,休息一会,再跑1000米。如果实在不行,不跑也可以了,不要怕被笑话。

    其实,要达到运动的效果,并不需要你天天都要去运动,像肌肉锻炼,隔天一次即可,慢跑、游泳倒是可以每天都坚持,一般一个星期只要运动3次至5次,就足以维持身体的匀称。夏天运动,间隔放松更快地消除肌肉疲劳,防止由于局部负担过重而出现的运动伤害,在室外做连续运动不要超过1小时。踢足球、打篮球要注意休息,不要过累,时间控制在2小时以内。进行爬山等户外运动,由于途中能够有间隙休息,只要注意不要中暑,3个小时也没问题。

    运动建议:

    运动锻炼目的:减轻体重、防止肥胖;保持和增强体力,预防肥胖合并症。

    运动项目:长距离步行、自行车、游泳等。

    运动强度:心率为120—130次/分。

    运动时间和频率:每次30—45分钟,每周3—4次。

    引用 完美身形 男人四十健身减肥运动法 - 健身男人家园 - 健身男人家园博客

    处方程式和锻炼方法:

    1 准备活动5分钟,可做些腰、腿、髋关节轻微活动。

    2 慢走与快走交替20分钟,如步行由慢一快一慢,用10分钟走完1200米,速度2步/秒,再用1O分钟走完300米。

    3 基础体力练习15分钟:仰卧起坐20个(平抱头或不抱头均可);俯卧撑20个;俯卧抬起上体20个;提踵50次;立卧撑20次;蹲跳起20次。

    4 以上全部内容锻炼45分钟,共消耗热量1255千焦耳(300千卡)。

    注意事项:

    1 锻炼时轻松或过于吃力,可稍调节内容和次数。

    2 以锻炼后第二天不感到疲劳为宜,可每周适当增加运动量。

    3 严寒、酷暑或身体不适时,应停止锻炼,不可蛮干。
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帅气生活|男人运动抗衰老 - 帅气生活 - 健身教练FITNESCOACH
Give a man a prescription anti-aging movement

     35-40 years old, for men, is the prime of life, aging, seems very distant. However, this age group is also the man from youth to middle age, the transition period, the physiological skills subtle signs of recession have emerged, such as physical decline, muscle weakness, and decreased pulmonary ventilation. Therefore, men from 35 years old to start, there should be targeted to strengthen the exercise.

     Prescription 1: crosstraining

     Practice methods: the body lying supine inclined board, arms straight, hands holding the post of head supports, upper body immobile, legs straight leg raise exercise done abdomen upward. Legs as close to the chest and then down, then leg raise, in turn.

     Requirements: swash plate angle can be fixed according to their physical condition, such as the power of a good waist, the slope of the swash plate can be larger, smaller force, the slope can be smaller. When crosstraining, legs straight; knees do not bend; when leg down, slow down, you can stretch the abdominal muscles; a group of 10-15 times, rest 1-2 minutes after the finish, do next group exercises, do 2-3 sets. Do 2-3 times a week.

     Role: To improve muscle waist, chest expansion, enhance respiratory function.

     Prescription 2: sit two from

     Practice methods: lying on the floor or on the bed, legs together naturally straight, arms at the head naturally straight. When ups, legs arms while pressing on the next move, move closer to the body in the middle to form a hip fold axis of the body, and then restore the status quo ante, and then continue to do two plays sports. Do l0-15 consecutive times, do 2-3 sets each exercise, exercise 3-5 times a week. Available after the morning or after other sports to aid practice exercise.

     Requirements: When two ups, limbs should naturally straight, do not bend the knee, while action should not have successively; play when two inhale, exhale down the leg when not intentional suffocation; beginning of training, the coordination may be poor , hands and feet can not play or fold angle is small (the hands and feet can not touch together). That's okay, over time, can make the action done satisfactorily.

     Role: increased waist strength, improve coordination of the body.

     Prescription 3: load kicks

     Practice methods:

     1, body erect a leg support (weak constitutions may help support), and the other leg tied sandbags or other heavy objects, do before kicks, kick height should form a right angle with the upper body, kicking 5-10 after the second, and back to the other leg continues.

     2, the same method to prepare an action, but not forward kicks, but kicks to the body side, sideways kick magnitude better, kick 5-10 times, moving back to the other side of the leg kick, each switch 3.

     3, with the above method is slightly different: instead of kicking, but flexion and extension. In practice, sitting on a high stool, feet hooked dumbbells or other weights or hanging leg tied sandbags, upper body naturally slightly Hanxiong, two hands on both sides of the high chair, not weight-bearing legs drooping naturally, do weight-bearing leg flexion and extension, flexion 10 times for the other leg were, legs exchange 3-4 times.

     Requirements: Before doing kick, side kick, the legs should be straight, not bent knees, upper body does not move; do high stool flexion and extension, the upper body does not move to do knee flexion and extension axis.


====
Rhapsody perfect physique fitness weight loss exercise method

     40-year-old man is like a Kaner, some people on the stage career began to enjoy the fruits of the struggle; Some people develop a good lifestyle, a healthy body will still be filling vitality; develop a science fitness habits of men, places mature temperament and bodybuilding physique will play the perfect man himself. Compared with women, men are not advocating skinny beauty, but growing fat men are not willing to see, how to make "general belly" disappear, and how to maintain a strong healthy body is the most troublesome thing many men. Although more and more men go to the gym, but halfway, practicing no effect, there is more of an occasional exercise your own or simply left unchecked, so that the tire belly growing. Men in the end how to exercise and pay attention to what the problem?

     Four-year-old men before: there is a strong athletic ability

     30-year-old to 40-year-old man had just begun to change shape: fat, external sebum thickening waist began to accumulate fat, but there is a strong athletic men in this age group, their fitness ways to aerobic training based, such as jogging, cycling, hiking, swimming and so on. Aerobic exercise can train a person's heart and lungs to breathe, giving a healthy heart, can make people young and full of vitality.

     In the fitness process, men who should pay attention to is the need for a gradual movement to slowly increase the amount of exercise, so physical and brain gradually adapt and avoid strenuous exercise fatigue, muscle soreness. So do not rush the outset physical training, the equipment, it is best to exercise aerobic exercise a week or so, then slowly contact instruments. If it is for men to lose weight and exercise, pay attention to insist on aerobic exercise 30 minutes before the beginning of the consumption of fat, aerobic exercise within 30 minutes only consume the body of water, salt and sugar. Because aerobic exercise are generally body movement, while equipment is for the body part to train a group of muscle groups, so the plan should be arranged according to the physical condition of the instrument, such men can be more narrow shoulder exercises shoulder muscles.

     Experts suggest that if it is to lose weight and fitness, then the number should be more and less weight, less strength. If it is to increase muscle and exercise, then it should be reduced to increase the number of weight and strength.

     Men over 40: Protection of strengthening health when

     Men over 40 years old, bones have stopped growing, and calcium in the bones will gradually decrease, and therefore in the fitness must pay attention to the knee, ankle and other parts of the protection.

     For men in this age group, unless it is a senior player, otherwise the start of the exercise must be moderate. Especially overweight people, due to the joint to withstand pressure, but also to pay attention to the intensity of exercise. One does not need to start running, you can choose power bikes, elliptical machines and other exercise equipment, you can protect the knee, but they also belong to aerobic exercise movement.

     Fitness is appropriate batch summer day

     Summer days, the movement for greater physical exertion, so exercise should follow the principle of intermittent exercise to perform.

     Must first warm-up - Sports - finishing. Starting from a small amount of exercise movements, and other parts of the body muscle activity after the opening, and then gradually increase the amount of exercise. Do some relaxing exercise ended tuning activities such as walking a few steps, rubbed his leg, and so do a few deep breaths. Intermittent exercise can also, if you wanted to run 3000 meters, you can be divided into three parts to be: Xianpao 800 meters, take a break, pitted 1000 meters. If it is not, you can not run, do not be afraid of a joke.

     In fact, to achieve the effect of exercise, you do not need to exercise every day, like muscles, once every other day, jogging, swimming touches can have every day, usually one week long exercise 3 times to 5 times, is enough maintain the body's symmetry. Summer sports, relax faster intervals eliminate muscle fatigue and prevent the emergence of local overburdened sports injuries, outdoors doing not more than one hour of continuous exercise. Football, basketball pay attention to rest, not too tired, time control within two hours. Were hiking and other outdoor sports, because of the way the gap can have a rest, just be careful not to heat stroke, three hours, no problem.

     Exercise recommendations:

     The purpose of exercise: lose weight and prevent obesity; maintaining and enhancing the physical, prevention of obesity complications.

     Sport: long-distance walking, cycling, swimming and so on.

     Exercise intensity: heart rate of 120-130 beats / min.

     Exercise time and frequency: every 30-45 minutes, 3-4 times a week.

     Rhapsody references perfect physique fitness weight loss exercise method - Fitness man home - fitness man home blog

     Department equations and Exercise:

     A preparatory activities five minutes, you can do the waist, legs, hip minor activities.

     2 walking with alternating 20 minutes of brisk walking, such as walking from slow a fast and slow, with 10 minutes to finish the 1200 meters, speed two steps / sec, then 1O minutes to finish the 300 meters.

     Three basic physical exercises 15 minutes: sit-ups 20 (flat on your head or your head may be); pushups 20; prone to lift the upper body 20; toes 50 times; vertical and horizontal support 20 times; squat jump 20 times.

     4 exercise 45 minutes more than the entire contents of total calories consumed 1255 kJ (300 kcal).

     Note:

     When an exercise easy or too difficult, can be slightly adjusted the content and frequency.

     The next day do not feel tired after two to exercise appropriate, may be appropriate to increase the amount of exercise each week.

     3 cold, heat or physical discomfort, you should stop exercising, not reckless.

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韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

韓國男模:蘇志燮(59P) - beijing-5844 - beijing-5844 的博客

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