Male fitness you know exercise tips

Now, bodybuilding has become a trend to keep fit, many men came into the gym.

It is important to note that when the exercise will also need to have certain knowledge.

1, sweat, beware of dehydration.

Men more than women need water, for men, the muscles in the desired moisture than fat in three times more, but in a man's body, the muscles around 40% of the female body in General, the muscles in occupies only a little over 20%.

Water also lubricate joints, regulation of body temperature and dissolved, transporting nutrients into the body.

Generally men need two litres a day or so of water, the movement of men will have multiplied in water consumption.

2. training, must be promptly added chromium.

Chromium is a life-sustaining essential minerals, it reduces the body's cholesterol, increase endurance, you can make the muscle growth, fat oxidation.

The high quality grapes and raisins with natural "chrome library".

Ordinary men eat a bunch of grapes can provide sufficient chromium, body-building men need to be doubled.

3, often having congestion, the need for vitamin K.

In the exercise, there is a slight bump against the person, who would play a bruise or congestion, and long, this is the body lacks vitamin K of a signal.

Vitamin K is the hero of "the bleeding", the lack of it, will delay the blood coagulation, in severe cases, also cause blood cannot be set.

Cauliflower is very rich in vitamin K, each week for 2 to 4 times the cauliflower can ease the body from bruising or congestion, secondly, asparagus and lettuce also contains vitamin K.

Eat rich in vitamin K foods, not only can you strengthen the vascular walls of flexibility, you can eliminate the bruises and congestion.

4, sports supplements, note the cramps of calcium and magnesium.

Appear after exercise, Charley symptoms does not indicate that your exercis

e overloaded, which is caused by insufficient nutrition. Calcium, magnesium, in collaboration with the main function of the human body is involved in neuromuscular transmission, physical exercise can easily cause human lack of calcium and magnesium, which enables the transmission of nerve, muscle, causing leg foot cramps hindered.

Adult men daily calcium requirement for 1000 to 1800 mg of magnesium per day diet recommended for 350 mg, calcium sources, where milk is a good choice.

Green foods contain the most easily absorb magnesium, nuts, seafood can also be found in the rich high-quality magnesium.

(Practice editing: Tran Hung Wong)