Xue Manzi was arrested for soliciting prostitution. How to maintain a strong body at the age of 60

Xue Manzi was arrested for being prostituted. How to maintain a strong body at the age of 60

Xue Manzi

　　Man fitness Abdomen and raise legs

　　　Practice method: lie on your back on the inclined plate, straighten your arms, hold the support behind the head with both hands, fix the upper body without moving, stretch your legs straight up to do abdomen and raise your legs. Try to be close to your chest and then put down, then raise your legs, and proceed in turn.

　　　Requirements: The angle of the inclined plate can be based on your physical condition. If the waist and abdomen are strong, the slope of the inclined plate can be larger, and the strength Small, the slope can be smaller. When raising your abdomen and legs, straighten your legs; do not bend your knees; when lowering your legs, slow down and stretch your abdominal muscles; do 10-15 times in one group, rest for 1-2 minutes after finishing, and then do the next set of exercises, you can do 2-3 groups. Do 2-3 times a week.

　　As long as you improve waist and abdominal muscle strength, expand your chest, and enhance your breathing function.

　　Man fitness Lying on your back and rising from both ends

Practice method: Lying flat on the floor or bed, your legs are tied together and stretched naturally, and your arms are naturally stretched behind your head. When sitting up, raise your legs and arms up and down at the same time, and move closer to the middle of your body, fold your body with the hips as the axis, then return to the original state, and then continue to exercise both ends. Do 10-15 times in a row, do 2-3 sets each time, and exercise 3-5 times a week. You can use the help of exercise after getting up in the morning or after other exercises.

　　　　Requirements: When sitting up at both ends, the limbs should be straightened naturally, do not bend the knees, move at the same time, and do not have a sequence; inhale when lifting both ends, exhale when lowering the legs, do not hold your breath intentionally; when practicing for the first time, the coordination may be poor, and the hands and feet cannot rise at the same time or the angle of folding in half (the hands and feet cannot be touched together). It doesn't matter, as time goes by, the movements can be done perfectly.

　　As for men, they can increase the strength of the waist and abdomen and improve the coordination of the body.

　　Man fitness Weight-bearing kick

　　　Practice method:

　　1. Support one leg upright (supporting support with weak constitution), tie the other leg with a sandbag or other heavy object, and perform the front kicking action. The height of the kick should be a right angle to the upper body. After kicking 5-10 times, then change the other leg to continue.

　　2. Prepare the same method as method 1, but not kick forward, but kick the side of the body. The larger the kick, the better. After kicking 5-10 times, change the other leg to kick, and exchange 3 times each.

　　3. It is slightly different from the above method. Difference: It is not kicking, but flexion and extension. The specific method is to sit on a high stool, hook your feet to dumbbells or hang other heavy objects or tie your calf to sandbags, the upper body is naturally slightly held in the chest, and hold your hands on both sides of the high stool. The weightless legs will naturally sag. The weight-bearing legs will do flexion and extension exercises. After flexion and extension 10 times, change the other leg, and exchange the two legs 3-4 times.

　　Requirements: When doing front kicks and side kicks, the legs should be straightened, do not bend the knees, and the upper body will not move; when doing flexion and extension of the high stool, the upper body will not move, and use the knee joint as the axis to perform flexion and extension exercises.

　　Function: Mainly develop the strength of the calf and quadriceps muscles.