Men have a slight disdain for diseases, but when they truly suffer from them, they often ignore them and think they will get better. Therefore, modern men should follow the following advice from doctors in their health and wellness.
1. Try to eat less greasy and fried food as much as possible
Men generally have a heavier taste, especially those who enjoy drinking alcohol. They generally enjoy eating greasy and fried foods, which can easily lead to weight gain. This increases the risk of developing vascular diseases. So men need to gradually adapt to eating light foods, eat more vegetable oil and less animal oil, eat more garlic and fish, and drink some red wine in moderation. These practices can lower cholesterol levels.
2. Upward recumbent press
Function: Exercise the upper part of pectoralis major muscle and the upper end of lateral wing.
Main point: lie on your back at an angle of 25-35 on the inclined board, hold the barbell with both hands, try to push up with the contraction of pectoralis major until your arms are straight, and then slowly reposition.
Breathing method: Inhale through the nose when pushing up, and exhale through the mouth when restoring.
Note: Changes in the angle of the diagonal plate also affect the effectiveness of chest exercises.
In addition, if the horizontal bar is pushed up close to the nipple, the training effect on the inside and outside of pectoralis major is better.
If the horizontal bar is close to the neck, the training effect of the upper and inner half of pectoralis major is the best.
3. Downward oblique recumbent push
Function: Exercise the lower part of the outer flank of pectoralis major muscle and the lower marginal groove.
Main point: lie on your back at an angle of 20-30 on the inclined plate, push up with the contraction of pectoralis major until your arms straighten, and then slowly reposition.
Breathing method: Inhale through the nose when pushing up, and exhale through the mouth when restoring.
Attention: The hook foot and diagonal board should be safe and firm, and the triceps brachii should not actively exert force when pushing up.
4. Dumbbell press
Function: Exercise the lower part of the outer flank of pectoralis major muscle and the lower marginal groove.
Main point: lie on the bench, hold the dumbbells with palms of both hands relative to the straight arms. When lowering, the palms gradually move forward to both sides of the shoulders, and use the contraction of pectoralis major muscle to push upward until the arms are straight, and then slowly reposition.
Breathing method: Inhale through the nose when pushing up, and exhale through the mouth when restoring.
Attention: When lowering, gradually move the palms forward to both sides of the shoulders. At this time, the arms should naturally droop, and the hands and elbow surfaces should be perpendicular to the ground. When pushing up, do not actively exert force on the triceps brachii.
5. It's better not to smoke
Smoking increases the risk of cardiovascular disease, lung cancer, and respiratory diseases. To be healthy, it is best to quit smoking. If you cannot quit for a while, you should eat more carrots, sweet peppers, scallions, garlic, spinach, and orange fruits, eat more fish, and drink tea regularly to reduce smoking hazards.
6. Caring about the moles on oneself
If there is no further increase or bleeding, moles themselves will not pose any danger, but many men do not care much about their skin and need to change this bad habit. Regularly pay attention to any abnormalities in one's mole to avoid its malignant transformation and serious consequences.
7. Don't forget the threat of high blood pressure
High blood pressure poses a threat to the heart and is often the cause of a sudden heart attack or cerebral hemorrhage. Therefore, men should regularly take their blood pressure, and those with already high blood pressure should take medication according to medical advice. Even if the disease improves, medication should not be stopped.
8. Maintain a certain level of physical activity
Too little physical activity can lead to weight gain. Modern men's physical activity is decreasing, so many middle-aged people are gaining weight. The excess weight places a great burden on the heart and joints become less flexible. Therefore, men should at least take frequent walks and preferably participate in physical exercise to promote health while also increasing attractiveness.
9. Understanding family medical history is important
Many diseases are hereditary. Men should know what diseases their elders and family members have had, ask the elderly, and take notes. Targeted healthcare can prevent the occurrence of many diseases and provide timely diagnosis and treatment after illness.