I know that many people are talking about fitness now, but they are actually talking about building muscles. However, I put the muscle part in the last position. Why? Because what we are talking about directly affects your health. Muscle has relatively little effect on your quality of life. You can understand that the main purpose of our muscle training is to look good.
Why can muscle training look good? The first one, of course, is the muscle line, which can be seen intuitively. This is basically why you should exercise your muscles. In addition, muscles have a great influence on your appearance, which is anti-aging.
In fact, if you want to fight against aging, the first thing you have to do is to maintain your heart and lung function level, and then you can achieve the anti-aging effect by practicing muscles. As you get older, you will find that your gluteus maximus, front thigh, abdominal muscles and back muscles will gradually decrease. From a person's 30 to 70 years old, the thickness and strength of these muscles will only be left in half.
Muscle aging and heart function are basically the same, so muscle training is a very effective anti-aging model. This model is much better than applying cosmetics and hyaluronic acid.
Then you may have to ask, "Teacher Zhang, I'm going to start practicing muscles now. Can I practice lifting iron and equipment now? " Don't worry, let's talk about muscles first. What the hell are you practicing?
You may not know clearly that muscle has three main dimensions, one is muscle endurance, the other is muscle strength, and the other is muscle quality. These three are not the same thing.
Muscle endurance can be understood as how long your muscles can make you stand, or how long these muscles can make you stand when you do an action and support with a flat plate. It's called muscle endurance.
Then, muscle strength is the maximum strength that your muscles can emit. For example, if you do a squat, you can squat once for 50 kilograms, only once, and you can't squat any more. That's why we say that the maximum weight of your muscles is 50 kilograms.
What about the total muscle mass? Just want to see how much muscle you have. Muscle strength is directly related to muscle quality. For example, if your hip muscles increase 10%, your muscle strength will also increase 10%. If I explain it this way, you may understand. You usually lift iron to practice equipment, in fact, the purpose of practice is to increase muscle mass, that is, you do 8 to 12 times in each group.
Muscle endurance and muscle strength actually help more in daily life. So how should I practice specifically? Now I want to talk about muscle endurance.
First of all, how to judge your muscle endurance? You can try to squat without weight. Your feet are shoulder width apart. When squatting, keep your back straight and look forward. Not too fast. See if you can squat 30 times at a uniform speed.
If you can squat 30 times at a uniform speed, it means that your current muscle endurance is normal, that is, the muscles such as gluteus maximus and quadriceps femoris just mentioned are not aging. Then if you can't do 30 squats at a uniform speed, you should start to improve your muscle endurance.
Let me tell you some ways to help you improve your muscle endurance.
You may not have thought that you still have to walk to practice muscle endurance. Yes, as we said earlier, actually improving heart and lung function depends on walking, and controlling weight and improving thigh flexibility are also helpful. Nowadays, muscle endurance depends on walking. It also increases the endurance of your abdominal and leg muscles when you walk.
Therefore, walking is really a valuable exercise. It is of great help to your cardiovascular system, weight control, flexibility and muscle endurance. But please note that in order to achieve different goals, its walking intensity is actually different.
As we said before, if you want to exercise your heart and lungs, you should keep your heart rate at 55% to 65% of Canovschi's formula. What should I do to control my weight? Then keep it at 35% to 55%. As for muscle endurance training, as long as we follow these two intensities, we will get corresponding results.
Then there is exercise. If you walk uphill on the treadmill, the actual speed is similar to what we said before, between 4 km and 6 km. Pay attention to your slope, and then you must put your body in the center of the treadmill. Most of us are so used to walking at the front of the treadmill, you will find that you can't walk at all at this time, and then your hand will touch your instrument table. Walking like this is a bad posture. So, remember, if you walk on the treadmill, you must choose the middle position of the treadmill, which is almost the position of two handles.
Then you need to stabilize your hip when you walk, so there are requirements. You need to keep your navel pointing forward at all times, so that your body will reduce shaking and your hips will be stable. I remember Mr. Wu Bofan wrote in his column, especially when driving a tractor, the steering wheel will shake, and you can't control the steering wheel at all, and you don't know where to go. At this time, the farmer's uncle told him that as long as his eyes were fixed on the front, the tractor would naturally move forward. Actually, walking is the same. You should always point your navel forward, so that your movements will be stable.
Then, when walking, you need to increase the walking range and let more body muscles participate. Because it is uphill, in order to maintain balance, the body will lean forward slightly. In this case, you will feel the force on your abdomen, buttocks and the back of your thighs. When you take a small step, you will only feel that your calf is particularly swollen, because it is just a calf. Therefore, if it involves your hips, abdomen and the back of thighs, our muscle endurance in these positions will be significantly improved. If you add a big swing arm at this time, then the muscles behind your arm will also participate.
Then, there is one last requirement, that is, the toes must go straight ahead. You may sometimes have the habit of walking inside or outside the eight characters. If you walk less, it's ok to just walk a few thousand steps, but if you walk tens of thousands or hundreds of thousands of steps, you will be tired and injured because of the wrong posture. Therefore, every step you take, you should pay attention to every step your toes take.
In addition, if you walk a long way and feel a pain in the thigh or calf of one leg, you should consciously adjust your posture and see how to improve this problem yourself. Then if some of us have the problem of arch collapse or flat feet, it is actually very easy to solve. As long as you buy an insole between 50 yuan and 200 yuan on a treasure and put it in your shoes, you will instantly feel that you have solved the problem of fatigue after walking for a long time.
I just said walking on the treadmill. If you want to go, you can go outdoors. The method is basically the same. The position of the navel must be forward, then increase the stride, increase the amplitude of the swing arm, and keep the toes forward. However, what needs your attention is that with your training, your heart, lungs and muscle endurance are getting better and better, and your speed should be accelerated at this time. Otherwise, once your body has adapted to your current intensity, there is no way to improve it.
Remember the knowledge points mentioned in the first section? Learn to refer to your heart rate and arrange exercise intensity reasonably. Walking just now can improve muscle endurance in many parts, including hamstring muscle, abdominal muscle, quadriceps femoris muscle, hamstring muscle and so on. But if you want to practice the muscle endurance of a certain part, such as the arm, you need to do some special training. But I suggest you find a professional coach or a friend who knows these fitness knowledge to teach you this kind of training. Don't find your own tutorial to practice at home from the beginning, because it is easy to make mistakes and bring you harm.
Like doing push-ups Most tutorials don't tell you how to put your hands. They just said you should put your hands at your sides, shoulder width apart. But if you hold your hand like in the tutorial, in fact, with the increase of the number of times, the pressure on your wrist will become greater and greater, and even damage will occur. The correct way must be to separate your fingers and hold the ground as firmly as your feet, and then your fingers and palms are completely close to the ground. There must be no gap in the palm root. In this way, your wrist is the safest
If you are interested in these special trainings, I will recommend you to read the book "Prisoner's Fitness", which will contain many advanced trainings. Of course, the premise is that you have to have a coach or a friend who knows fitness knowledge to tell you these basic knowledge before you can do advanced training.
To sum up this section, practicing muscle endurance and muscle strength can effectively help you fight aging. What you need to focus on is gluteus maximus, quadriceps femoris, abdominal muscles and back muscles, which are prone to aging. In order to improve your muscle endurance, I recommend you to do the practice of walking uphill.
Ok, I'll go on to talk about another part of muscle, muscle strength.