35 years old, to the man, be in the prime of one's life, anile, return it seems that very distant. But, this age paragraph also be the man moves toward middleaged interim from the youth, its physiology skill already appeared subtle decline sign, if physical strength drops, abate, lung tells flesh force tolerance is reduced etc. Accordingly, men begin from 35 years old, be about to specific aim ground strengthens campaign. 字串4

Prescription 1: Receive an abdomen to lift a leg 字串2

Exercise method: The body lies on his back lie in inclined board on, two arms unbend, the stay after both hands handholding head, the upper part of the body fixed do not move, double leg unbend is done up receive an abdomen to start leg campaign. Two legs as far as possible bosom of press close to is put down again, lift a leg again, ordinal undertake. 字串4

Requirement: Inclined board fixed angle but the physical ability state according to oneself, if lumbar abdomen strength is better, inclined board gradient but a few bigger, force is small, gradient but somes small. When receiving an abdomen to lift a leg, two legs unbend; Knee does not bend; When the leg is put down, speed is decelerated, but drawing abdomen muscle; One group does 10-15 second, 1-2 rests after finishing minute, redo leaves a group of practices, can make 2-3 group. Do 2-3 every week second. 字串9

Action: Enhance power of lumbar abdominal muscle, patulous bosom, enhance breathing function.

字串1

Prescription 2: Lie on one's back since both ends

Exercise method: Lie low go up at floor or bed, two legs and approach nature unbend, two arms at unbend of the nature after the head. When sitting since, two legs two arms go up at the same time lift next pressing, to draw close among the body, make for the axis with hip body form is folded in couples, next restorable, continue to do the exercise since both ends again. Do L0-15 continuously second, practice making 2-3 group every time, exercise 3-5 every week second. After can using a morning to get up or after having other sport, undertake in order to assist an exercise taking exercise. 字串5

Requirement: When sitting since both ends, limb wants natural unbend, do not curve knee, want at the same time movement, do not have early or late; When both ends rises inspiratory, when the leg is put down expiratory, do not choke with resentment of purpose; When drilling first, harmonious sex may be poorer, hands or feet cannot rise at the same time or 50% discount angle is small (hands or feet does not touch) . This is irrespective, as the elapse of time, can make the movement is done satisfactorily. 字串8

Action: Increase lumbar abdomen power, raise the harmonious sex of the body.

Prescription 3: Load kick a leg 字串4

Exercise method:

1, the body is erect one leg is propped up (the constitution is weaker can help stay) up, another crus is bound on sandbag or other heavy thing, leg movement is played before doing, kicked height should become right angle with form thing upper part of the body, kick 5-10 second hind, change another leg again proceed.

2, warm-up is the same as a method 1, but not be to kick a leg ahead, just kick a leg to body side however, the range that just plays to side has been jumped over greatly more, kick 5, 10 hind, change another side leg to kick again move, each are exchanged 3 times. 字串9

3, distinguish somewhat with afore-mentioned methods: Not be to kick a leg, however Qu Shen. Particular way is, sit on ladder, the foot ticks off dumbbell or hang other heavy thing or crus to bind sandbag, nature thing upper part of the body contains a bosom slightly, two tactics is helped up at ladder two side, the leg nature that does not load is flagging, loaded leg does Qu Shen to move, bend another leg is changed to undertake after be being extended 10 times, two legs exchange 3-4 second.

Requirement: Before doing, kick, when side kicks a leg, the leg wants unbend, do not curve knee, the upper part of the body be not moved; When doing ladder Qu Shen, the upper part of the body be not moved, do Qu Shen to move for the axis with knee joint. 字串1

Action: Main development crus and ham the force of quadriceps.