Move briefly how build up body _ men build up body effectively

Move briefly how build up body _ men build up body effectively
What body-building by scientific methods is the man? Please see the introducing detailedly of the ensuing chapters.






The man might not flock together in the gymnasium while building up body, it is the good choice too to go to the open air to ride bike, swimming, or live in the beautiful man in the metropolitan skyscraper, can reach the result of building up body to board the stair in 20 minutes every day, where does it move while being what is called out, finding the way can build up body.
1,Board the stair
It is a sport that fitness combines to board the stair with daily life, one kind is simple and convenient, effective, easy to launch, and the body building method easy to regulate of amount of exercise, is lived in the metropolitan skyscraper in the world deeply residents favored.
It is that a more fiercely one has oxygen that tempers the form to board the stair, the persons who do exercises must possess the good health state, adopt go, run, the intersection of many stages and the intersection of person who cross over and beat and movement form generally. The persons who do exercises can be chosen the suitable exercise method according to one's own health and environmental condition. The persons who practise for the first time should and begin from the slow speed for 20 minutes, with the improvement of physical stamina, accelerate the speed or lengthen duration progressively. When physical stamina can be tolerated for 30- 40 minutes, can carry out the transition to running, jumping or many stages and step the stair progressively.
2,Jog
It is nowadays most popular aerobic metabolism movement method in the world to jog, to the heart function which keep good, prevent the heart deterioration, prevent amyotrophy, prevent and cure coronary heart disease, hypertension, arteriosclerosis, obesity,etc., have good function.
The speed of jogging should not be too quick, should keep even speed, does not feel subjectively that feel a pain, the heart rate is controlled and counted in 180 minus age with every minute objectively. Such as a 60 -year-old person, its heart rate while jogging should be every minute 180-60 =120 times, the time of sport is no less than 20 minutes, no less than 4 times every week. Should choose the intersection of intensity and little, the intersection of time and short scheme as to the intersection of chronic disease and patient, and physique should be chosen the little and long-term scheme of the intensity while being getting poor, young people and physique getting better, should choose the intersection of intensity and big, the intersection of duration and shorter scheme.
3,Run and walk and replace
Running has two kinds of methods to go alternatively, one runs after leaving, namely run for one minute after taking one minute, hocket. Increase amount of exercise adjustably every 2 weeks, shorten the time to walk, increase the time to run. Another kind is from going away to start to do exercises, with the enhancement of the adaptive capacity of body, have carried out the transition to it from jogging instead of walking gradually. The time of sport can last 20- 30 minutes, no less than 4 times every week. Suitable for participating in tempering and senior or weak patients for the first time.
4,Ride the bike
The exercise result of fitness is not second to jogging and swimming riding a bicycle. In order to achieve the goal of building up body, the persons who do exercises must grasp the intensity of the movement: Generally should reach, ride a bike 60 times minute while being every while being getting initial; To the person who has exercise of certain foundation, it can be 75- 100 times to pedal the speed every minute. The time for each exercise is no less than 30 minutes, no less than 4 times every week.
5,Swimming
Swim body building to utilize human body receive buoyancy, resistance, friction in water, and a kind of all-around exercises that the human body does exercises in in in water weightlesslying state, suitable for all kinds of group. Swim intensity of body building and run on the whole similar, heart rate can control in 180 minus age counting every minute, minus 10 again, such as a 60 -year-old person, its heart rate while swimming can be controlled in every minute 180-60-10 =110 times, the time of sport is no less than 30 minutes, no less than 3 times every week.
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