The five most commonly used exercises for men in fitness

For a healthy man, strength and flexibility are both essential, but it is not easy to exercise them. If you don't know where to start, then start with these postures! Sports medicine experts point out that these movements can not only exercise muscles throughout the body, but also effectively reduce the incidence of heart disease.

Action 1: Bend over with your knees bent

Areas worked: Hamstrings, calves and buttocks. Action essentials: Put your feet together and bend your body downward. Slowly bend your knees until you feel pressure on your back, clasp your arms together, and take a deep breath. At this point, your body will feel light-headed. Relax your head, neck and shoulders, slow down your breathing, sway your body slowly, or gently shake your head. Hold for one minute and return to standing. Function: Exercise leg strength and lower blood pressure.

Parts of the body that are worked: shoulders, chest and legs. Key points of the movement: Stand straight, put your feet together, palms together, raise your arms up along your head, and tilt your head back. As you inhale, bend your knees and sit down as if you were sitting in a chair. Do not let your knees extend past your toes. Every time you inhale, you should lift your chest and tighten your abdomen. Every time you exhale, you should sit down slightly and bear the pressure on your back. Hold this position for 30 seconds. Effect: Strengthen leg strength and reduce abdominal fat.

Parts worked: Buttocks, arms and legs. Key points of the movement: Take a step forward with your left leg, squat down, place your hands on both sides of your body, put your right knee on your left heel, inhale, slowly lift your left leg, hold for one minute, then switch legs and repeat. Function: Relax hip muscles and reduce sports injuries

Exercise parts: shoulders, hips. Action essentials: Take a big step forward with your right foot, squat, inhale, put your palms together, tilt your arms upward, and lean your shoulders back. Keep your front legs still and swing your body left and right. Keep the front knee below your toes for one minute, then switch legs and repeat. Function: Strengthen the strength of upper and lower limbs, exercise the flexibility of shoulders and hips, and enhance knee stability.

Areas worked: chest, neck, spine and hips. Action essentials: Bend over and bend your knees, reaching your heels with both hands. Place your arms on the floor on both sides of your body with your palms facing down. While exhaling, lift your hips up. Hold for 45 seconds and repeat this movement 3 times. Causes: Many men have very stiff intercostal muscles and connective tissue around the rib cage, which limits lung capacity. This position evens out breathing in the chest and relaxes those tight muscles, making breathing smoother and easier. Over time, practicing Bridge Pose can improve performance in all areas of physical activity and help relieve pressure on upper airway tissues.