Muscles will also "rust", and once muscles "rust", the aging speed will inevitably accelerate. It turns out that muscle metabolism needs a lot of oxygen, and oxygen forms a lot of free roots in the process of oxidation, which accumulates in muscle tissue and causes "pollution". After a long time, muscle tissue will die. This change, like the mechanism of rust, is the result of strong oxidation of oxygen. Is there any way to prevent this oxidation and protect muscles from "corrosion" by free roots? The answer is yes, that is, vitamin C and vitamin E supplements. It is enough for adults to take 12~35 mg of vitamin E and 60 mg of vitamin C every day. Muscle growth can not be separated from the support of many mineral elements. Chromium is one of the essential minerals to maintain muscle strength. A man needs at least 50 micrograms a day, and an athlete needs to increase it to 100 ~ 200 micrograms. Countermeasures: Eat a bunch of fresh grapes or raisins every day, and grapes enjoy the reputation of "chromium bank". In addition, coarse grains should always be guaranteed on the dining table. The finer the food processing, the less chromium content. The main function of magnesium in human body is to participate in neuromuscular conduction and enhance muscle sensitivity. The recommended daily dose for adult males is 350 mg. Countermeasures: Drinking a bowl of porridge and eating an egg for breakfast can supply 70% of the daily magnesium requirement. In addition, green leafy food is the best source of magnesium, and nuts and seafood are also rich in magnesium. Water is also one of the sources of magnesium, so men should drink more water. One of the protectors of boron prostate. Countermeasures: Drinking a cup of vanilla ice cream (containing about 25mg of boron) and eating 1 handful of pumpkin seeds (about 50g) every day can basically meet the physiological needs of human body for boron. Zinc is one of the "sexual elements" of men, which is of great significance to the quantity and quality of sperm and sexual erection. Countermeasure: Eat more lean steak. A person's daily zinc requirement is15mg, and100g of lean beef can provide half of the daily zinc requirement. Other foods such as seafood, lean pork, coarse grains, eggs and mushrooms also contain a lot of zinc. Do more strength training. Muscle development is inseparable from exercise. Exercise that can increase muscle volume and strength is strength training, including weightlifting, throwing, sit-ups, push-ups and pull-ups. Among them, weightlifting is especially recommended. Weightlifting mainly exercises the muscle strength of shoulders, upper back and arms. It is a kind of "high load" muscle training, which has a good effect on activating and improving the level of androgen receptor. Androgen can reach its peak 48 hours after weightlifting. At the same time, weightlifting is also a good way to lose weight. Aerobic exercise also has a certain promoting effect, such as walking, jogging, fitness dancing, swimming and so on. , can speed up breathing and heartbeat, meet the oxygen demand of muscles, and increase the flexibility, flexibility and balance of muscles. Among them, swimming is the best, which is the best way to ensure muscle rejuvenation. According to the research, a person just wants to keep his muscles in shape, and he can achieve his goal by swimming twice a week. If he wants to improve his muscle function, he must increase it to three times a week. If he goes to the swimming pool every day, he can keep his muscles young. It is best to combine aerobic exercise with strength exercises. Might as well arrange this: do strength exercises three times a week for 30 minutes each time, and do aerobic exercise in the rest of the time.