Detailed explanation of twenty movements for men to exercise

In exercise movements, there are various movements. In these movements, the training parts of each movement are different, but these movements are also given special attention. What are the movements of men exercising their bodies? So, what are the movements of men exercising their bodies? Let’s take a look together.

1. Swiss ball push-ups

　　The knees and calves are located on the Swiss ball, with both hands on the ground. Other movements are the same as standard push-ups. Your waist and back must be kept upright. Straighten, retract your chin, and do push-ups. Note that the head must be in a straight line with the body. Do not look at the ball with your eyes, because once the neck is bent, it may be strained or lose body balance.

2. Lie on the ground, with your back on the ground, your knees bent, your feet flat on the ground, and your arms are placed on both sides of the body. Lift your knees, slowly approach your chest, and gently hold the back of your knees with both hands. Keep your back on the ground, and keep this position for 2 to 3 seconds, then slowly lower your feet. Repeat the above movements to be as good as possible Do more. Pay attention to the whole part of the body from the top of the back to the coccyx. Avoid bending the back to avoid affecting the exercise effect of stretching.

3. Kneel on the blanket and place your hands naturally on both sides of the body. Focus your body weight on your ankles, keep your torso straight, and your knees at a 90-degree angle. Continue to keep your body and thighs in a straight line, slowly lean back about 10 cm, maintain this position for 2 to 3 seconds, take your time to restore the starting position, repeat the above movements, and do your best. Maybe do more. Be careful not to bend or loose your waist, otherwise it will affect the exercise of the muscles in the front of the thighs.

4. Stand with your feet together, place your hands on your hips, take one foot forward and bend your knees, and move your toes forward. Do a lunge posture. Gently send your hips forward until your hips feel a gentle pull. This movement seems light, but don't do it too much, because the hip flexors are connected to the inner muscles of both legs. Just a slight pull may cause damage. Keep this posture for 5 seconds, and then change Legs, continue to do the same movement. Note that the bend angle of the knees should be consistent throughout the entire movement.

5.Hip arch bridge

　　Lying on the ground with your back on the ground, bend your knees, your feet flat, your arms on both sides of your body, and your palms down. Use force to the torso, slowly raise your hips off the ground until the body between your shoulders and your knees forms a straight line. Keep this posture for 1 to 2 seconds, and then slowly return to the ground. Repeat this movement and do as much as possible. Be careful not to look at your waist, your head should always be flat. On the ground, stare at the ceiling.

6. Lying flat and stretching cross-extension

　　Lying on the ground with your back bent and your feet flat on the ground. Slowly raise your right knee, close to your chest, gently grasp the outside of your knee with your left hand, pull it towards your left shoulder, mainly stopping, and do not let the muscles feel uncomfortable. Keep this position for 20 seconds, then put down your right foot and restore the starting position. Change to raise your left knee and repeat similar movements. Pay attention to the body not bend when your knees are raised, and pay attention to the head, shoulders and back always being straight and close to the ground.

　　7. Kneel and cross

　　　The hands and feet support the body, the knees are as wide as the shoulders, and the face is facing the ground. Push your right foot straight, your toes on the ground, and apply force to the right side. This is the starting position. Lift your right foot, then swing to the left and lower it until the right foot touches the ground on the left side of the left foot. Restore the starting position, repeat the above movements, do as much as possible. Change your left foot and repeat the above movements. Note that your spine should always be straight.

　　8. Sliding socks

　　In this action, you need to wear Put on socks and do it on a smooth ground. Start with the starting action of push-ups, press your hands firmly on the ground, and slide your body slowly back until your nose reaches the center of your hands; then, slowly slide forward until your abdomen is close to all the positions of your hands. Continue to slide back and forth, and do as much as possible. Note that your arms need to always keep straight, tightly lock your waist and abdomen, and keep your back in a straight line.

9. Bicycle style

　　Training abdominal muscles by lying on the ground on your back and simulating the way of pedaling the bicycle In this way, the bicycle-style abdominal contraction can effectively act on the upper abdomen, lower abdomen, side abdomen and lower waist muscles; two groups need to be performed, 24 times per group (12 stretches the left and right feet), and 30 seconds of rest are allowed between each group.

10. Supine curls

　　The most classic abdominal muscle training movement, which mainly acts on the upper abdomen; during exercise, both hands are placed behind the head, and you must never use your hands to break your neck to help your body bend. There are 3 groups, 10 to 12 times per group, and 30 seconds are allowed between each group. Rest time.

11. Rest leg lift

　　　　Lying on your back

　　　Lying on your back should act on the lower abdomen and lower waist. For beginners or people with weak waist strength, you might as well bend your legs to do this to reduce the difficulty; it is worth noting that do not touch the ground when the hem of your legs. A total of 3 sets are required, each set 10 to 12 times, and a 30-second rest time is allowed between each set.

12. Stretching on cat posture

　　As the name suggests, this set of movement is like a cat stretching; first, stretch your arms forward, and your hands Touch the ground with your palm, then pull your body above your knees back until your hips touch your feet. Kneel with your feet, kneel, and hips against your feet, stretch your arms, head and back as much as possible, and maintain the stretching movement for 10 to 15 seconds, then slowly relax, and repeat the whole movement.

13. Prone and stretch

　　　Face to the ground, and lie down as straight as possible, straighten your arms forward, lift your head slightly, stretch your arms forward and stretch your feet back as much as possible, and maintain each stretching movement for 10 to 15 seconds, and then slowly relax.

   　14. Push-ups

　　This action is mainly to exercise men's pectoral muscles. In the living room or dining area of ​​the home, find two single benches to place one on the left and right, use both hands as support, and just lean over. 12 in one group, and you need to do three groups. Remember to tighten your abdomen and stretch your chest as much as possible when doing push-ups, so that your chest muscles are full and stylish. In addition, this action also has the effect of correcting the hunchback.

   　15. Sitting your abdomen

　　This action is mainly to exercise your abdomen and place them in the open space at home. A single stool, sit on it, lift your legs with the force of your abdomen, and cross your legs upwards. This reduces excess fat on the abdomen and makes the abdominal muscles strong and perfect. Lift up 15 times each time, do three sets, and you can take a short rest in the middle, but it is not easy to be too long.

16. Biceps lift

This action mainly exercises your hands. Just sit on a single stool at home. It is very simple. Use two unopened mineral water bottles as dumbbells and lift them up parallel to each other, but remember to do it when doing it, and fix it with the strength of the biceps. Retract the biceps to increase the strength of your hands. One set of 15, three sets.

　　17. Sit-ups

　　At home, do sit-ups, such as doing sit-ups on the bed, and keep doing them every day. Do sit-ups can refresh your mind and make yourself more awake; do sit-ups in the middle to relax your body and exercise your abdominal muscles at the same time. You can do 30 or 50 in a group, depending on your own strength.

　　18. Jump rope

　　A Choose an open space at home and skip ropes, jump 100-500 times at a time. It can lose weight, exercise the heart, strengthen blood circulation, effectively prevent osteoporosis, insomnia, muscle atrophy, and regulate your emotions.

19. Fixed-point jump

　　When you sit next to the computer for a long time, you will feel very tired. At this time, you can choose Fixed-point jump, which can effectively relax your body and exercise your leg muscles at the same time. Jump 100 times at a time, and then take a break Next, jump a few more sets.

　　20. Squatting horse stance

　　At home, squatting horse stance is also good. It can exercise your leg strength well, and at the same time exercise your patience, spread your legs, shoulder-width, raise your hands flat, then bend your legs to do up and down exercises or squat at 90 degrees without moving.

Editor's recommendation:

The best way for men to exercise their bodies

What are the benefits of men to exercise their bodies

What are the best movements for dumbbells to exercise their arms