Fitness is an eternal topic for men. Although some exercises may become difficult as they age, with the right methods, they can still achieve double the result with half the effort. Today, we bring you three fitness exercises suitable for middle-aged men. Let's take a look.
Leg Raises
Exercise method: Lie on an incline board with your body supine, arms straight, and hands gripping the support behind your head. Keep your upper body fixed and raise your legs straight up in a leg raise motion. Bring your legs as close to your chest as possible before lowering them and repeating.
Requirements: The angle of the incline board can be adjusted according to your physical condition. For those with strong core strength, the incline can be steeper, while those with weaker strength can use a smaller incline. Keep your legs straight during leg raises; do not bend your knees. Slow down when lowering your legs to stretch the abdominal muscles. Do 10-15 repetitions in a set, rest for 1-2 minutes after each set, and then move on to the next set. You can do 2-3 sets per workout, 2-3 times a week.
Benefits: Improves core strength, expands the chest, and enhances respiratory function.
Sit-Ups with Legs Raised
Exercise method: Lie flat on the floor or bed with your legs naturally straight and your arms extended behind your head. During sit-ups, raise and lower both legs and arms simultaneously, bringing them towards the middle of your body to fold your body in half, then return to the starting position and continue the exercise. Do 10-15 repetitions in a row, 2-3 sets per workout, 3-5 times a week. You can do this exercise in the morning after waking up or after other activities to supplement your workout.
Requirements: Keep your limbs naturally straight during sit-ups, do not bend your knees, and perform the movements simultaneously, not one after the other. Inhale when performing the sit-ups and exhale when lowering your legs. Initially, your coordination may be poor, and your hands and feet may not rise or fold at the same time (your hands and feet may not touch each other). That's okay. With time, you will be able to perform the exercise perfectly.
Benefits: Increases core strength and improves body coordination.
Weighted Leg Kicks
Exercise method:
1. Stand upright with one leg supporting you (those with weaker physique can use support). Strap a sandbag or other weight to the other calf and perform front leg kicks. The height of the kick should form a right angle with your upper body. Kick 5-10 times, then switch to the other leg and continue.
2. Prepare the same as in method 1, but instead of kicking forward, kick to the side of your body. The greater the range of motion to the side, the better. Kick 5-10 times, then switch to the other side and kick. Repeat this for 3 sets.
