For men, the ages of 30 and 50 are times when cliff-like aging is prone to occur. After 30 years old, muscle mass begins to be lost, testosterone levels decline, energy levels will be much worse than before, the body is prone to getting fat, and the body will begin to enter a state of aging. After 50 years old, the body will enter an accelerated aging state, and the aging speed of various body functions will also accelerate. The best way to resist aging is to correct some bad living habits and engage in appropriate and moderate fitness exercises to retain muscle. For example: 1. We should learn to have a healthy and light diet, eat less takeout and have fewer gatherings, and avoid overeating so as to control calorie intake and stay away from the problem of getting fat. Usually stay away from junk food, especially fried and high-sugar foods, which we need to eat less. 2. Eat more foods rich in dietary fiber for three meals and increase the intake of vegetables, accounting for about half of each meal. Staple foods can be a combination of whole grains and refined grains. For example, eat an appropriate amount of sweet potatoes, oats, and whole wheat bread to supplement dietary fiber for the body, which can promote the excretion of waste in the body, improve constipation problems, and improve the health index. 3. Usually avoid sitting for long periods. Otherwise, blood circulation will be blocked, joints will harden, and the body will age faster. We should get up and move for 10 minutes every hour. Arranging 3 to 5 exercise sessions a week can increase activity metabolism, reduce blood lipid concentration, improve cardiovascular health index, and also inhibit the accumulation of fat and maintain a better body line. If you are usually busy with work and life and don’t have much time to exercise, you can start with home bodyweight training. It can increase muscle mass, strengthen the basal metabolic value, and maintain abundant vitality at the same time. Men adhere to these 7 fitness movements, maintain a frequency of one day of practice and one day of rest, allowing you to regain a young physique and maintain a good figure! Movement 1: Backward heel kick (warm-up movement). Hold for 30 seconds and perform 2-3 sets. Movement 2: Jumping jacks (exercise the limbs and waist and abdomen to eliminate excess fat on the body). Hold for 30 seconds and perform 4 sets. The rest time between sets is 30-60 seconds. Movement 3: Bodyweight squats (exercise the gluteal and leg muscle groups and improve lower limb strength). Hold for 15 times and perform 4 sets. The rest time between sets is 30 seconds. Movement 4: Backward lunge squats (exercise the lower limb muscle groups and strengthen body stability). 10 times on each side and perform 4 sets. The rest time between sets is 30 seconds. Movement 5: Push-ups (strengthen the pectoral muscles, triceps, and deltoid muscles and improve upper limb strength). Hold for 15 times and perform 4 sets. The rest time between sets is 30 seconds. Movement 6: Reverse crunches (exercise the abdominal muscle groups and improve core strength). Hold for 15 times and perform 4 sets. The rest time between sets is 30 seconds. Movement 7: Side plank leg lift crunches (exercise the abdominal muscle groups and improve waist and abdominal strength). Hold for 15 times and perform 4 sets. The rest time between sets is 30 seconds.
