Everyone knows the importance of a good figure. In today’s era, not only women pursue their own figure, but men’s desire for figure is no less than that of women. A man’s strong muscles will increase his personal charm. Plus points for the overall image!
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Today I would like to introduce a muscular man, a legend in the bodybuilding industry , he is NhonLy from Vietnam. Now 56 years old, he is a teacher of many bodybuilders. Although he is over 500 years old, his figure is still strong. He really made us realize: body has nothing to do with age!
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Due to her inspirational deeds, more and more netizens have been infected, NhonLy He also has a gray beard, similar to the turtle fairy in “Dragon Ball”, and has since been called “tortoise fairy”. NhonLy is an out-and-out fitness freak, and he can be caught in the gym every day. Figure, while strengthening his body and planning his figure, he seems to be fighting against his age. He has challenged himself time and time again in 180KG squats, straight leg deadlifts, and other heavy-duty sports, and participated in various bodybuilding competitions. Already an IFBB professional bodybuilder. NhonLy has set an example for the people around him with his actual actions, inspiring thousands of people who want to work hard and make progress.
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Faced with the negative energy around them, many people choose to use smoking and drinking to solve the problem , And some people choose iron to make themselves better and more confident. Sweat will never deceive people. Perseverance will pay off. Nowadays, especially for middle-aged people, “the body is out of shape” and “middle-aged greasy” has been It is a very common phenomenon. In fact, such a problem is not the result of natural laws. We will see that many middle-aged people still maintain a very good mental state. To be able to do this is the result of self-discipline in life. Next Fitness trainer Paul brings you some tips on how to stay in shape for middle-aged people.
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First, manage diet:
Diet Your health is definitely the first thing to consider. Usually, if our diet is too indulgent, it will make the body accumulate more fat, and it will not only have a great impact on the body, but also on the health, such as common high blood pressure, high blood lipids, High blood sugar will come to you, so we should pay attention to controlling oil and salt in our usual diet, adopt a low-fat and low-salt diet, and other nutrients can be matched in this way, high protein and low water, eat more vegetables and moderate fruits form.
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Second, the schedule:
Already There are many experiments that prove that irregular work and rest time can make our body age faster, and often staying up late is also the reason for losing shape. During the process of staying up late, the body will secrete a large amount of cortisol hormone, which will make our body fat. It is easier to accumulate, muscles are easier to decompose, and the body will naturally lose shape, so we try to sleep before 10 o’clock every night, and we should ensure 7.9 hours of sleep every day.
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Third, join the movement:
exercise There are many benefits to us. One of the most important benefits of exercise is that it can increase the muscle content of the body. With the increase of age, the muscle will be lost year by year. The loss of muscle will reduce our metabolism and make it easier to accumulate fat. Naturally start to lose shape, so long-term exercise can help us increase the muscle content of the body as much as possible, thereby reducing the accumulation of fat, and also have perfect muscle lines. Next, fitness coach Paul recommends a set of strength training exercises for everyone. It can help us effectively increase muscle content and build a perfect body.
Seated Dumbbell Press:
Lean your back straight on the back of the chair, sit on one end of a right-angled bench, keep your core tight, put your feet on the ground, and open your arms to the sides. Hold the dumbbells with fists facing each other, the shoulder muscles exert force to drive the arms to push the dumbbells up until the arms are straight, and then actively control the speed to slowly restore.
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Incline dumbbell lateral raise:
Sit on an incline bench with your legs apart, your feet on the ground, your back on the back of the chair, and a dumbbell in each hand.
Keep the core tight, bend the elbow slightly, use the strength of the shoulder muscles to lift the arms to the side and upward, and then actively control the speed to slowly fall and restore.
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Seated dumbbell front raise:
Sitting At one end of the flat bench, spread your legs apart, step on the ground with both feet, keep your back straight, tighten your core, hold a dumbbell in each hand, palms facing each other, rely on the strength of your shoulders to drive one arm to lift straight ahead, and then control it. Below, the other side is raised after lowering.
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Conclusion:
Before training, activate Your own joints and stabilizing muscles can effectively avoid accidental injuries during exercise. The number of sets and times of movements can be selected according to your physical conditions, and after training, don’t forget to relax and relax the trained muscles. stretch