★ grows muscle 20 years old this period of time exercises ” of taking “ groovy physical strength through muscle aggrandizement, taking exercise after stopping, also won't disappear. The heart takes exercise through endurance can increase blood transfusion amount. Anyhow, person of 20 years old can be the ” of resource of healthy reserve “ henceforth. This period of time must notice to insist to take exercise, in order to carry weight, reduce weight otherwise after 30 years old again very demanding. Take exercise can lie between a day to undertake, be like on Monday, 3, 5, every time about 30 minutes enhance physical power take exercise, the method is to try weight lifting thing, 60% what bear quantity is ultimate muscle strength, drill muscle feels fatigue all the time till (do 10 ～ 12 times every time about) . If practice feeling tired for many times, can increase appliance weight 10% , must make main flesh group (flesh of 2 flesh of chest muscle, shoulder, back flesh, flesh, triceps, abdominal muscle, leg) get taking exercise. Cardiovascular system of 20 minutes takes exercise, the method is to canter, swim, wait by bicycle.

★ drills 30 years old withy right now the joint regular meeting of the body gives out a few noise, this is the foreboding of joint disease. To make joint preserves taller flexibility, should doing extend motion to take exercise more still is to lie between a day to undertake, the cardiovascular system that has 5 ～ 30 minutes every time takes exercise (canter or swim) , when intensity does not resemble 20 years old big in that way. 20 minutes enhance physical power take exercise, compare with the photograph when 20 years old, try the weight that lift to want a few lighter, but the number that make but many somes. 5 ～ extend of 10 minutes moves, the key is back and leg ministry muscle. The person of sedentary office should notice extend moves more. The method is: Lie on one's back, carry two genu as far as possible pull bosom, hold to 30 seconds; Lie on one's back, two legs part on lift, lift as far as possible tall, maintain 30 seconds. This age paragraph the person still can undertake all sorts of physical training. Be like discontinuous period of time, make when taking exercise, want to follow the principle of “ successive ” afresh, electrocardiogram inspection is made first before the person of 35 years old of above had better take exercise.

The project of motion of person selected choose that ★ maintains bodily form 40 years old more than 40 years old should be helpful for carrying good bodily form not only, and can prevent common senile sex disease, if hypertensive, heart and vessels is ill,wait. Exercise every on Monday, 5 undertake twice, content includes: Heart and vessels of 30 minutes exercises 25 ～ , moderate strength, if canter, swim, wait by bicycle. The instrument that the person of 50 years old of above can make 10 ～ 15 minutes practices, when appliance weight wants to compare 30 years old a few lighter, weight too congress damages health, but the frequency mights as well many somes. To prevent an accident, had better not use dumbbell, and with fitness implement. 5 ～ extend of 10 minutes moves, should notice an activity especially each joint and those easily atrophic muscle. Zhou San adds 45 minutes to enhance physical power take exercise, can do push-up, half crouch etc, repeat much group, every groups are made an appointment with 20 times. Recommend athletic project: Ski of tennis, Sunday run, swim, canter, golf, dance, take a walk.
Previous12 Next