A book that solves all men's health problems

Chapter 15 Every man can have a good figure (1)
What kind of man you want to be, the key lies in your own choice.If you want to become an enviable strong man, there are only two options in front of you: the first option is to insist on exercising, and the second option is to stick to the first option.As a man, it is very difficult to have a strong figure like NBA star Howard, movie star Schwarzenegger and Stallone. Besides, we don't need to be such a "muscular man".As long as you have a strong body and can show your masculinity, you can also protect your wife and children at critical moments.Maybe when you were 20 years old, you were also full of energy, full of primitive wild beauty, strong and energetic, and you were an idol character pursued by many girls.But what about after 30?You find that your body has changed suddenly, from the original "inverted triangle" to "positive triangle". Looking at the increasingly bulging belly, you are also heartbroken.In fact, you don't need to feel inferior, as long as you stick to the following exercises, you can still return to the ranks of the "inverted triangle".Rebuild the perfect pectoralis major As an important part of the male "inverted triangle" body shape, well-developed pectoral muscles will make you dress cooler and more stylish, and will definitely attract the attention of many women.Thick breasts will bring more sense of security to your close lovers; wearing a straight suit will make you more masculine in the business field.

But at the age of 30, the result of not exercising is that your chest becomes smaller. At this time, the best way is to regain the lost chest muscles through exercise. (1) Push-ups.Push-ups have always been the easiest and most effective way for male friends to exercise their chest muscles.When doing this exercise, pay attention to keep the straight arm support, the shoulder joint should lean forward at an angle of 10-15 degrees, and the arms should not be vertical.When stretching the arms, the body rises forward in an arc, so that the chest protrudes forward, and the body does not go up and down vertically or shrink back.50 each time, 5 groups per day (20 groups can be used as a group at the beginning of practice).This is the best way to exercise your chest muscles. (2) Supine fly.Push-ups can't fully exercise the perfect chest shape, but also add supine flyes.The method is also very simple.You can lie flat on a bench, hold the dumbbells in your hands, keep your legs apart naturally, and keep your feet on the ground to maintain your balance.Hold the dumbbell with the palms of both hands inwards, with your arms straight up and perpendicular to the ground; start exhaling slowly, slowly bend your elbows slightly to the sides and drop to the lowest position, and hold for about 5 seconds; then inhale , Contract the pectoralis major to raise the hands until the arms are straight.When practicing, don't hold your hands too tightly; when you separate your arms, tighten your back muscles, and focus on the contraction and stretching of the pectoralis major.You can determine how many to do as a group according to your own situation, and do 1 to 5 groups every day.Build strong back muscles Whether a man's back muscles are strong or not is related to the health of the entire body.

If the back muscles are too weak, it will cause the spine to be fragile. This happens especially to those who are slightly hunched, so it is absolutely important to strengthen the proper exercise. (1) Horizontal bar pull-ups.We learn this move in school, but few of us stick to it.This is a very good way to exercise the muscles of the shoulders, arms and back: hold the horizontal bar with both hands, keep it shoulder-width apart, let the body hang down naturally, and cross your feet.Use your back and arms at the same time to pull your body up until the lower edge of your chest touches the bar, hold for a few seconds, and then slowly return to the original position.When you first started practicing this exercise, practice 3 times a week, do 3 groups each time, and do 8-12 times for each group.Some people may only do two or three sets of exercises each time when they first start practicing, don't worry, just stick to it.As long as you persist for about 1 week, you will make rapid progress. This is the charm of this kind of exercise. As long as you persist, the effect will be particularly obvious.After one or two months of increased physical strength, you can easily do 8-12 times in each group. (2) Barbell bent over rowing.Stand with your feet shoulder-width apart, keep your legs slightly bent, bend your upper body forward about 90 degrees, keep your waist straight, and pull the barbell off the ground with straight arms.Keep the upper body basically still, pull the barbell towards the navel with both hands, hold it at the highest point for a few seconds, and then return to the same way.If this training is a little careless, it is easy to hurt the waist, so keep good control of the barbell throughout the lifting action, and do not lift the barbell suddenly or drop it suddenly.

As for the number of sets of exercises, it can be determined according to your own physical strength.Whether it is two groups or three groups, it is enough to have a long-term plan in mind.Effectively exercise the abdominal muscles Having angular abdominal muscles is not only a sign of health, but also a symbol of a handsome man's sexiness and strength.From a positive point of view, the aesthetic importance of abdominal muscles is on the same level as that of pectoral muscles, and a slightly raised belly will kill all your fitness achievements.In order to defend the dignity of the handsome guy, act quickly and eradicate the hateful "little belly"! (1) Lie on your back and bend up.This move is mainly aimed at the middle and upper abdominal exercises.When practicing, lie flat on your back on the floor, put your calves on a prepared stool, keep your calves and knees close to the stool, and make the big and calves form a right angle to prevent your legs from borrowing force.Put your hands next to your ears and keep your neck relaxed.Using your abs, slowly lift your body up until your shoulders are off the ground, but don't lift your back off the ground.Do about 30 in each group, and do 3 to 4 groups every day.Rest for about half a minute in the middle, and people with poor foundation can rest for 1 minute. (2) Lie on your back and raise your legs.This move is mainly for the exercise of the lower abdomen.When practicing, lie on your back on a training bench, or you can do it on a solid long table at home, and hold the bench or the edge of the table with both hands.Straighten your legs and raise your legs to a 45-degree angle with the ground.Pause for a few seconds, then slowly lower your legs.Raise your legs as soon as your legs touch the stool or table. Do not wait until your legs are all on the stool or table before repeating the exercise, so that the lower abdomen is always in a state of tension.

About 30 in each group, do 3 to 4 groups every day.Rest for about half a minute in the middle, and people with poor foundation can rest for 1 minute.Although I am not a professional bodybuilding coach, I know that the principles of exercise regimen and bodybuilding training are the same!What kind of man you want to be, the key lies in your own choice.If you want to become an enviable strong man, there are only two options in front of you: the first option is to insist on exercising, and the second option is to stick to the first option. ?Warm reminder to benefit for a lifetime: Misunderstandings of male muscle training Many male friends think that the more sweating and the greater the frequency of exercise during fitness, the better.In fact, the intensity of this kind of exercise is not small, the sweat is not less, the body is not in good shape, and the appetite has increased greatly.From a health point of view, strenuous exercise can also damage the yang energy of the body.Therefore, it is enough to exercise 3 to 4 times a week, and it is necessary to combine aerobic exercise with strength training.There are also male friends in the office, sometimes on a sudden whim, they engage in a surprise fitness exercise, trying to achieve the purpose of fitness and changing their body in a vacation or a few surprise exercises.In fact, these people basically do not exercise at ordinary times, and it is difficult for their bodies to adapt to such high-intensity training.If it is a sudden concentrated exercise on weekends, it will also break the original physiology and body balance, which will affect your health instead.

Therefore, if you want to keep fit, you must have a long-term plan to keep the water flowing! 4. If you feel happy, you stomp your feet - Dian Heel is the same as Sini Tang. Dian Heel is the simplest and most effective health care method bestowed by God on lazy men. It brings health to men at the same time, It also brings happiness.There is a song that is sung well - "If you feel happy, you stomp your feet"!Kinetic energy produces yang, and there are many types of sports, not only running, swimming, and playing ball every day, but also practicing Baduanjin and Tai Chi every day, not to mention that these sports have venues and time constraints.Is there an easy way for men to enjoy sports while exercising?Have!This method is to bump your heels, and this method can realize your sports and fitness dreams.Friends who understand medicine know that Sini Decoction is a common prescription for three yin, a prescription for warming the interior, strengthening the fire, and a prescription for restoring yang and rescuing the adversity.And a little heel bumping exercise, sometimes its effect can be as good as taking Sini soup.In fact, bumping the heel has been used in ancient times. It was originally called the "dumping heel method". Right, only three hundred" records. "Cultivating Life and Prolonging Life - Daoyin Massage" also contains the practice of "cleaning and holding firmly, and returning the heels three times". "Dun" also means "dun", that is, heel stomping, which is what we call heel bumping, which is beneficial to excrete the stagnant air in the chest.

If you are angry with the boss in the work unit, you can bounce your heels when you get home, and your mood will become peaceful during the ups and downs.The last movement of Baduanjin, a Daoyin health preserving technique with a long history of 800 years, is called "Dispelling all diseases behind the back".This action also stimulates the kidney meridian system through the way of heel bumping, induces the whole body to vibrate, and gently massages the internal organs, thus achieving the miraculous effect of eliminating all kinds of diseases.Supplementing kidney qi The heel is closely related to the kidney meridian of the human body, and bumping the heel actually stimulates the acupoints of the kidney meridian.The Kidney Meridian of Foot Shaoyin starts under the little toe, runs obliquely at Yongquan Point in the center of the foot, goes up along the heel, and finally belongs to the kidney collateral bladder.After the age of 30, the kidney qi becomes weak and the kidney yang is no longer sufficient. Men often have symptoms such as fear of cold, cold heels, and edema of the lower limbs. Bumping the heels can supplement the kidney qi to promote the circulation of the kidney qi. Yang Qi.In the cold winter, often bumping your heels is a very good method of Fuyang.Prevention and treatment of stroke Don't think that stroke is only a matter for the elderly, and there are not a few young and middle-aged people who suffer from stroke.Men have increased work pressure, tense interpersonal relationships, rushing for time everywhere, and everyone is working hard. Which one is not burning fire, which is not rising Yang Qi, such men are most likely to have a stroke.Traditional Chinese medicine believes that all strokes are symptoms of yin excess and yang deficiency, and cerebral hemorrhage is a symptom of yang qi rushing up caused by "yin excess and yang".

Yang Qi rushes up and gathers in the brain, and the central nervous system will be stimulated several times more than usual. Since the brain is in an extremely excited state, is there any reason why the whole body does not have cramps or convulsions?And it will definitely be delirious and unconscious.Whether it is yang syndrome or yin syndrome, it is the result of yang qi gathering in other places and not returning to its original source.Bumping the heels is a way to subdue yang. It can not only stimulate the circulation of qi and blood in the brain, but more importantly, it can lead the floating yang downward, from the bladder meridian and kidney meridian to the bottom of the foot.If there are signs of stroke such as flushing, dizziness, numbness in hands and feet, and obvious rise in blood pressure, it is necessary to prevent stroke in time, and heel bumping is a good treatment method.From this point of view, bumping the heel can subdue the yang and cause the fire to go down. It can be applied to diseases with rising yang and inflammation of the virtual fire, such as high blood pressure, dizziness, and trigeminal neuralgia.Treatment of poor urination Poor urination is more common in Western medicine in hypertrophy of the prostate and prostatitis.From the point of view of traditional Chinese medicine, it is caused by unfavorable bladder gasification. The outside of the heel is where the bladder meridian follows. If you insist on bumping your heels or walking with the outside of your feet, you can move your bladder well and make you urinate smoothly.Relieve stress According to the theory of holographic positioning, the heel also has a very close relationship with the brain.Frequent heel bumping can effectively improve the blood circulation in the brain.For those male friends who are under a lot of work pressure and often use their brains, taking a deep breath while bumping their heels during the rest time can make the brain full of vitality immediately and relieve the tense mental pressure.

It can be said that the heel bump is a magic doctor hidden under your feet, and its method is very simple: when doing this action, keep your body in an upright posture, keep your feet together, and put your hands on your sides; Make a hollow collar and firmly grasp the ground with your toes; drop the center of gravity from the toes to the forefoot, and relax the body; finally do a free fall movement, let the heels hit the ground lightly, causing a soft shock, which is uploaded to the upper body along the legs.After you have passed it a few times, you will feel comfortable all over your body and have endless aftertastes.Of course, don't be impatient when you bump your heels, you have to do it step by step, and don't use too much force, otherwise it will cause heel pain.Once it hurts, don't worry, just rest for a few days and keep soaking your feet in hot water every day, and you will get better soon.Heel bumping is the simplest and most effective health care method bestowed by God on those lazy men. It not only brings health to men, but also brings happiness.There is a song that is sung well - "If you feel happy, you stomp your feet"! ?Warm reminder to benefit a lifetime: stand on tiptoes so that men can also "sexually bless" their feet, which is really a man's treasure. Not only can tipping their heels can supplement kidney qi, even tiptoes can also benefit the kidneys and strengthen yang, which can significantly improve sexual function .The method is: put your feet together on the ground, lift your heels hard, and then relax.If you can do this kind of tiptoe exercise five or six times a day, you can achieve a good kidney benefit if you persist all year round.If you suffer from chronic prostatitis and prostatic hypertrophy, you will feel smooth when you urinate on tiptoe.

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