Some tips for 35-year-old men to keep fit

　　Prescription 1

　　Practice method:

　　Straighten your arms, hold the support behind your head with both hands, keep your upper body stationary, and straighten your legs to do abdominal and leg raising exercises. Keep your legs as close to your chest as possible, then lower them, then raise your legs, and proceed in sequence.

　　Requirements: If the waist and abdomen strength is good, the slope of the inclined board can be larger. If the strength is small, the slope can be smaller. When tightening the abdomen and raising the legs, straighten the legs; do not bend the knees; when lowering the legs, slow down to stretch the abdominal muscles; do 10-15 times in one set, rest for 1-2 minutes after finishing, and then do the next set of exercises, which can be done in 2-3 sets. Do this 2-3 times a week.

　　Function, expand the chest and enhance respiratory function.

　　Prescription 2

　　Practice method:

　　Keep your legs together and straighten naturally, and keep your arms straight behind your head. When sitting up, lift both legs and arms up and down at the same time, move closer to the middle of the body, use the hips as the axis to fold the body in half, then return to the original position, and then continue the movement of getting up from both ends. Do 10-15 times in a row, 2-3 groups for each exercise, every week exercise 3-5 times. You can use auxiliary exercises to exercise after getting up in the morning or after doing other exercises.

　　The requirements are that the limbs should be straightened naturally, do not bend the knees, and should be moved at the same time, not sequentially; inhale when raising both ends, exhale when lowering the legs, and do not hold your breath intentionally; when you first practice, the coordination may be poor, the hands and feet cannot be raised at the same time or the folding angle is small (the hands and feet cannot touch each other). It doesn't matter, as time goes by, the movements can be perfected.

　　Function, improve the coordination of the body.

　　Prescription 3

　　Practice method:

　　1. Stand upright with one leg supported (if you are weak, you can support it), tie a sandbag or other heavy object to the other calf, and perform a front kick. The height of the kick should form a right angle with the upper body. After kicking 5-10 times, switch to the other leg and continue.

　　2. The preparation movements are the same as method 1, but instead of kicking forward, kick to the side of the body. The wider the kick to the side, the better. Kick 5