How can a man get in shape? Are there any good methods or techniques? Haha

The three elements of fitness: scientific training, reasonable diet and adequate sleep, if you do all three things well, you will have good results.

As the so-called three-point practice and seven-point eating, let's talk about eating first, the requirements for eating are relatively high, try not to eat high-fat, high-cholesterol (fried food, puffed food and other junk foods), stay away from tobacco and alcohol, eat more protein, vitamins, crude fiber foods and a moderate amount of carbohydrates. The daily calorie intake is 50 calories kg (the conversion of food and calories is available in the table), and you should consume double the calories every 2 days (you will have a feeling of stomach turning at first, but you can't give up because of this, and you will get used to it after 1 or 2 weeks), and you can't sit or lie still on the grounds of eating too much, you need to walk around for digestion, so you can do aerobic exercise 3 or 4 days a week to improve cardiopulmonary function.

It is also very important to find your own goals in training, to have a good training plan, to have correct training movements, and to have a good training partner, I will not talk about these details (you can find these materials yourself, or ask the good people who practice in the gym, I used to do this). Training can't be done, you can practice when you think about it, and you won't practice if you don't want to. You should do aerobic exercise for 45 to 60 minutes 3 or 4 days a week to improve your cardiorespiratory fitness, and if you are thin, you can reduce the intensity of aerobic exercise.

There is also a good rest, no less than 8 hours of sleep a day.

It is also very important to find your own goals in training, to have a good training plan, to have correct training movements, and to have a good training partner.

It's okay to die early.

Turned into a ghost. You can be whatever you want. How cool.

The best way to do that is to be diligent.

Go to the gym. If you keep at it, you'll be successful.

Lazy people can't do anything.

I also want to ask the same question, buddy will email me when he knows the answer, thank you I also want to exercise myself like Tarzan.

Lazy people can't do anything. Classics must be remembered.

I'm also confused about that

It's good-looking, mainly the pectoralis major, abdominal muscles and quadriceps.

Refine your pectoral muscles to do push-ups. 20 per group, 3-5 sets per day. When moving, the whole body is straightened like a plank, so that the waist and abdominal muscles can be exercised at the same time.

When lying down with both hands, do not stretch out to the sides of the shoulders, fold the arms back and forth as much as possible, feel that the center of the whole person is here in the hands, not in the middle of the hands and feet, the movements should be slow, the arms should not be straightened, and start to bend back when they are about to be straightened.

In addition to push-ups, sit-ups are also a good choice. 50 per group, 2-3 sets per day. Move slowly during activity. Put your hands behind your head and get up 45 degrees, don't reach your knees with your elbows, long-term exercise will hurt your spine.

The best way to work your quadriceps muscles is to take a zama step. More than 30 minutes each time, 1-3 sets per day. The activity is a static exercise and does not cause any damage to the body.

The standard horse step is parallel to the feet, the distance between the feet is 3 and a half feet, the upper body is straight and the ground is perpendicular to the hips, the abdomen is tucked, do not hold the chest up, the thighs are parallel to the ground, and the calves are perpendicular to the ground, that is, the knees and hips reach 90 degrees. At the beginning of the exercise, the first thing is to ensure the time, the distance between the feet can be reduced, the angle can be enlarged, and the soreness of the quadriceps muscles is just tolerable. If you can't hold on halfway, you can take a break with no more than 1 minute interval.

Eat a little more staple foods, fish, eggs and other foods when exercising. You can compare the effect with the naked eye. Not excerpts, personal experience. 745729276

I train the upper body into an inverted V shape.

It is recommended that you do not do too high-intensity exercise at this age, and should focus on some flexibility and flexibility exercises, and wait for 20 years to do strength exercises, when you will find out how much help these are for strength training.

You can do some push-ups and add them slowly, I'm working on it now, the muscles are out, you have to hold on! Endurance is to run more, only to break through their own limits, sprint explosiveness is to run back and forth 50m with all your strength to run, bounce, high jump, long jump to jump more 1Practice your abs first, because your belly is relatively large, if you want to practice push-ups first, it will cause some difficulty for your movements, and sit-ups are a good way to practice your abs, which is simple and convenient.

2.Secondly, to practice jogging, the exercise of your leg and gluteal muscles, at the beginning, it is recommended that you do running and walking alternately, running for a while and walking for a while, without stopping halfway. Breathe evenly during jogging, generally run 800m a day, and gradually increase the amount by 1000, 1200, and 1500.

Be sure to stick to it. Step-by-step exercise is scientific.

3.Practice the pectoral muscles again, with the above exercise foundation, you can do push-up exercises, don't rush, exercise according to your own condition, for example, you do 5 for the first time, and 5 more next time, feel it, if it is very easy, increase the amount appropriately, remember not to add more at a time, 1-5 can be. In a day, to train more or less, it is important that you stick to it every day, and don't be lazy or give yourself any reason, even if you get off work or socialize late or tired in the day, then you have to do it, even if you do a set, 5.

10 are OK. After you exercise for about two weeks, you will develop an exercise plan for yourself, and I recommend you for the first exercise, 5 sets, 2 sets of days; Stick to it for a week; After a period of physical adaptation, you can increase the amount, add less, 8 groups. 3 sets of days;

Having said all that, I just want to talk to you. The exercise method is very simple, you have to persevere, when you feel the changes in the muscles of the body, you will overcome all the soreness and difficulties, remember, 36 years old is young, I believe you will succeed, the sun is always after the storm. Wishing you good health!

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. The training plan is:

Start with a 5-10 minute aerobic warm-up, end with 5-10 minutes of stretching and cooling, and 40-50 minutes of strength training in between. Strength training mainly includes: 1) Back:

pull-ups (anterior neck pulldowns); 2) Chest: Plate bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder:

barbell press (dumbbell press); 5) Arms: barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses).

Training remarks: Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of one action, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training.

When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily diet is: moderate protein, less fat, high in carbohydrates.

The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice. Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc.

Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap. By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time.

Buy dumbbell lifts, push-ups, sit-ups, ......The key is persistence.

Insist on doing sit-ups every day to get out.

Take a look at the book Prisoner Fitness.

You can also have a perfect body by exercising at home, as long as you exercise these 2 movements regularly!