Master fitness four essentials

Men generally love sports, and through the exercise makes the body more robust, however, a French study results showed that men are more likely sudden death during exercise, which makes a lot of men like sports are stunned. Cause sudden death during sports big factor there is no effective campaign to master the correct way to exercise intensity is too large to easily lead to sudden death during sports. Described below, several major male fitness essentials, is the movement with particular attention to the place, to avoid sudden movements.

Male sports and fitness essentials 1.The exercise time is best fixed Each exercise as far as possible at the same time, this could make you develop good exercise habits, helps the body organs form a conditioned reflex. One hour after meals and at bedtime one hour can not exercise, otherwise it will affect digestion and sleep. Physical best time is generally between 15:00-20:00, can be considered as the main workout time. 2.The load should be based on their physical In general, well-developed muscle mass is eight times the number of valid -12 times, at least not less than eight times that amount should be our best. Thus load should have the power of the individual maximum 70% -80%, that is the most effective use of this load is to use a large number of loads do not exceed 5 times. Develop endurance and fat loss is a small number of the most effective load of 20 times, waist and abdomen fat reduction even I can not move so far. 3.Exercise time should be appropriate Beginners and those with a large amount of labor usually three times a week is appropriate, every 1-1.5 hours, but each exercise should include muscle various parts of the muscle groups. Exercise every day, could be divided into two parts muscle groups, the next day to practice, to ensure effective muscle recovery. Eg: Today exercises shoulder, abdomen, chest, back to practice tomorrow, arms, legs and other parts. 4.To master the correct breathing method Correct breathing method can help you focus on ideas, so that motor coordination and rhythmic, in the exercise can lift more weight. Common actions and small weight cite are hard, muscle contraction inhale, exhale to relax restore. For a large weight or the last few attempt, then the first deep breath, and then hold breath held up action under other circumstances, and then take a deep breath. Mouth breathing when you exercise, do stretching exercises before exercise to prevent muscle ligament injury, after training to do relaxation bag factory exercises to help eliminate muscle tension, fatigue.