How to exercise and keep fit?

Many male friends are under great pressure at work. When they have some free time, they always want to relieve physical stress through exercise and achieve certain fitness effects. Exercise has many benefits to human health. It can not only make muscles stronger, but also effectively enhance human immunity. The following editor will introduce some better exercise and fitness methods.

[Dip and Extension]: Mainly chest muscles, triceps, deltoids (anterior bundle), and also latissimus dorsi and trapezius muscles

The general process is: hold the bars with both hands, support your arms on the parallel bars, keep your head upright, chest up, and shoulders up, keep your torso and upper limbs perpendicular to the parallel bars, bend your knees and cross your calves over the ankle joints of both feet. The elbow joint is slowly bent, while the shoulder joint is extended and flexed, allowing the body to gradually lower to the lowest position. Pause for a moment, then use your arms to push up to the original position. Action requirements:

1. The speed of lowering should be slow and as low as possible.

2. Do not shake your body at will, keep your balance.

3. Don’t complete the movement while swinging your body back and forth

Dips are an exercise, and different movements require different training effects on the main pectoral muscles and triceps.

1. Choice of grip distance: Narrow grip stimulates the triceps more, while wide grip stimulates the pectoral muscles more.

2. Choice of upper body inclination angle (side view): If you focus on training the triceps, the upper body should be tilted backward, with the body in an arched shape, so that the arms complete the movement behind the body; if you focus on training the pectoral muscles, you should lean forward.

3. The angle between the upper arm and the torso (viewed from the back): focus on training the triceps and squeeze them straight. Do not stretch them outward when lowering them, and keep both arms parallel. Focus on training the pectoral muscles, and you can stretch them outward when lowering them.

[Chest muscles include]: upper chest muscle, inner chest muscle, outer chest muscle. First do a warm-up set of 20 times with a smaller weight, then

I have never been interested in the flat bench press because it stresses the anterior deltoids too much. The incline bench press is a great exercise for strengthening the upper chest muscles. Set the angle of the incline board to 30 degrees to better stimulate the chest muscles. If it is greater than 30 degrees, too much weight will be placed on the anterior deltoid. Do 3 sets of 6 to 8 reps with all your strength, and train to exhaustion in each set. When lowering the barbell, pay attention to controlling the speed, preferably slow and steady. But don't stop, that is, when you reach the highest point, immediately lower the barbell and keep the movement smooth.

[Inner chest muscles]: Seated chest press

This exercise, as a multi-joint compound movement, can effectively increase muscle mass and has many similarities with the barbell bench press. But this unique angle of exercise (at the end of the movement, the hands are close together) can make the chest muscles contract better (focusing on the inner side of the chest muscles). Machine exercises are safer and more stable than free weight exercises, as they do not require you to control the balance of a barbell. As you push the weight out, you can feel the contraction and soreness in your muscles. Do the whole movement 6 to 8 times. I recommend 1 to 3 sets.

There are many ways to exercise. You can choose reasonable sports according to your fitness goals, physical fitness and time. In addition, you should do sufficient warm-up exercises when exercising. After exercise, you can also relax your muscles through massage, patting, etc. to relieve the pain caused by strenuous exercise.