The gymnastical plan of standard man
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You can run everyday when 20 years old 10 kilometers, can do 30 push-up at a heat, but arrived 40 years old the noise that you can discover to joint already gave out Ka Ka, so not agile. The person's consenescence is inevitable, hold the post of its to develop so? Cannot. In fact you should begin to insist to take exercise from now only, you can retain green vigor. For this, guangzhou day applies for approval the expert is each age paragraph male friend designed to enhance physical power, enhance lobar function to reach those who preserve limbs flexibility to exercise plan, everybody can undertake taking exercise according to this plan, every week 3, every time 45-60 minute, hold on to you to need not be a constitution not beautiful is vexed with figure overstaffed.
One, 20 years old or so. Sports medicine this age paragraph call " record-breaking age paragraph " .
Function of body of this period of time is in period of at the height of power and splendour, each respect such as rhythm of the heart, vital capacity, skeletal sensitivity, stability and bounce all reachs optimal point. Tell from sports medicine angle, inadequacy of momentum of this period carry compares motion to measure on the high side righter the body is adverse. This age paragraph the person can have any athletic strength take exercise.
This period of time takes exercise through muscle aggrandizement obtain " groovy physical strength " , taking exercise after stopping, also won't disappear. The heart takes exercise through endurance can increase blood transfusion amount. Anyhow, person of 20 years old can be the healthy reserve henceforth " resource " . This period of time must notice to insist to take exercise, in order to carry weight, reduce weight otherwise after 30 years old again very demanding.
Take exercise but on Monday, 3, 5 lie between a day to undertake, every time about 30 minutes enhance physical power take exercise, the method is to try weight lifting thing, 60% what bear quantity is ultimate muscle strength, drill muscle feels fatigue all the time till (do 10-12 second) every time about. If practice feeling tired for many times, can increase appliance weight 10% , must make main flesh group (flesh of 2 flesh of chest muscle, shoulder, back flesh, flesh, triceps, abdominal muscle, leg) get taking exercise.
Cardiovascular system of 20 minutes takes exercise, the method is to canter, swim, wait by bicycle, intensity is pulse 150-170 second ／ minute.
2, 30 years old or so. This age paragraph person body function already surpassed peak.
Take exercise like negligence body at this moment, the very significant to endurance amount that absorb oxygen can drop gradually. But need not scared, because of you still young. Right now the joint regular meeting of the body gives out a few noise, this is the foreboding of joint disease. To make joint preserves taller flexibility, answer to do extend exercise more. Notice cardiovascular system even take exercise.
Taking exercise still is on Monday, 3, 5 lie between, undertake 5-30 every time minute cardiovascular system takes exercise (canter or swim) , when intensity unlike is 20 years old big in that way. 20 minutes those who enhance physical power take exercise, compare with the photograph when 20 years old, try the weight that lift to want a few lighter, but the number that make but many somes. 5-10 minute extend moves, the key is back and leg ministry muscle. The person of sedentary office should notice extend moves more. The method is: Lie on one's back, carry two genu as far as possible pull bosom, hold to 30 seconds; Lie on one's back, two legs part on lift, lift as far as possible tall, maintain 30 seconds.
This age paragraph the person still can undertake all sorts of physical training. Be like discontinuous period of time, when undertaking taking exercise afresh, should abide by " successive " principle. Doctor proposal, electrocardiogram inspection should be made before the person of 35 years old of above takes exercise.
3, how to do after 40 years old? Compare with 20 years old, the person sarcous of 40 years old of above can exercise a gender to already dropped 25% , physical strength drops gradually, muscle year after year is atrophic, the body begins grow stout.
Of grow stout and muscle gross decrease about, muscle is little, use up adiposely little, and appetite is not compared young when little, then abdomen begins protruding to rise. Accordingly, project of motion of person selected choose should be helpful for carrying good type of build or figure not only, and can prevent common senile sex disease, if hypertensive, heart and vessels is ill,wait. Exercise every on Monday, 5 undertake twice, content includes: 25-30 minute the heart and vessels takes exercise, moderate strength, if canter, swim, wait by bicycle.
The person pulse of 50 years old of above is minutely do not exceed 130-140 second. 10-15 minute appliance practices, when appliance weight wants those who compare 30 years old a few lighter, weight too congress damages health, but the frequency mights as well many somes. To prevent an accident, had better not use dumbbell, with fitness implement. 5-10 minute extend moves, should notice an activity especially each joint and those easily atrophic muscle. Zhou San adds 45 minutes to enhance physical power take exercise, not appliance of have the aid of, usable push-up, half crouch etc, repeat much group, every groups are made an appointment with 20 times, the amount bears according to his force and calm.
