推荐：冬季男性健身最新方案

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摘要：40岁以后怎么办?与20岁相比，40岁以上的人肌肉的可锻炼性已下降25%，体力逐渐下降，肌肉逐 年萎缩，身体开始发福。因此，超过40岁的人选择运动项目不仅应有利于保持良好的体型，而且能预防常见的老 年性疾病，如高血压、心血管病等。

冬季来临，专家为各年龄段的男性朋友设计了一套增强体力、增强肺功能及保持肢体灵活性的锻炼方案，每个人都 可以按照这个方案进行锻炼，每周三次，每次45—60分钟，坚持下去你就不必为体质不佳和身材 臃肿而烦恼。

一、30岁左右。此年龄段的人身体功能已超越了顶峰。这时如忽视身体锻炼，对耐力非常重要的摄氧量会逐渐下 降。但不必恐惧，因为你依然年轻。此时身体的关节常会发出一些响声，这是关节病的先兆。为了使关节保持较高 的柔韧性，应多做伸展运动，还要注意心血管系统的锻炼。

每星期三次，隔日进行，每次进行5—30分钟的心血管系统锻炼(慢跑或游泳)，强度不像20岁 时那样大,健尔马足疗机价格。20分钟增强体力的锻炼，与20岁时相比，试举的重量要轻一些，但做的次数可多一些。5—10分钟的伸展 运动，重点是背部和腿部肌肉。久坐办公室的人更要注意伸展运动。方法是：仰卧，尽量将两膝提拉到胸部，坚持 30秒钟;仰卧，两腿分别上举，尽量举高，保持30秒钟。

二、40岁以后怎么办?与20岁相比，40岁以上的人肌肉的可锻炼性已下降25%，体力逐渐下降，肌肉逐年 萎缩，身体开始发福。因此，超过40岁的人选择运动项目不仅应有利于保持良好的体型，而且能预防常见的老年 性疾病，如高血压、心血管病等。

每星期一、五进行两次，内容包括：25—30分钟的心血管锻炼，中等强度，如慢跑、游泳、骑自行车等。50 岁以上的人脉搏每分钟不超过130—140次。10—15分钟的器械练习，器械重量要比30岁时轻一些，重 量太大会损害健康，但次数不妨多些。为防止意外，最好不使用哑铃，用健身器。5—10分钟的伸展运动，尤其 要注意活动各关节和那些易于萎缩的肌肉。周三加一次45分钟增强体力的锻炼，不借助器械，可用俯卧撑、半下 蹲等，重复多组，每组约20次，数量依自己的承受力而定。 推荐运动项目：网球、长距离滑雪、游泳、慢跑、高尔夫球、跳舞、散步。

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