Even if the weight remains the same, skeletal muscle will gradually decrease from the age of 30. After the age of 40, the average muscle mass will naturally decrease by 8% every ten years, resulting in less and less muscle mass, higher body fat rate and bloated body shape.
Once too much muscle is lost and muscle strength is insufficient, it will not only increase the burden on bones and joints, but also make the back ache easily. It will also reduce the number of energy factories located in muscles and glycogen that can provide body energy, making people feel tired easily.
It is very important to do moderate muscle exercise as soon as possible to slow down muscle loss; However, if you are a middle-aged person who has not exercised for a long time, your joints may be more or less worn. If you don't pay attention to the key points of the action, you may have sports injuries when doing fitness exercises such as flat or squat, which are very popular in the market and claim to be able to practice the mermaid line.
How to correctly improve muscle mass without exercise for a long time? How to eat properly before and after exercise? This week, Zhang Gaohua, a physical therapist who specializes in sports training, shared the key health-keeping methods of muscle exercise for middle-aged people.
Post: practicing mermaid line: from simple to complex, without hurting the waist.
"Get down, bend your elbows 90 degrees, touch the ground with your toes, tighten your abdomen and hips, and hold up your whole body. Pay attention to the head, shoulders, back and buttocks in a straight line. This is a very popular horizontal bar movement in gymnasiums and yoga classrooms, also called flat board, which is often shaped as an excellent basic training for exercising mermaid line and vest line. Holding your hands flat, keeping your upper body straight, holding your chest and abdomen, keeping your feet shoulder-width apart, focusing on your heels, and squatting backwards are considered to be the strongest weight-bearing training movements of sculpture, but is this really the case?
For people who don't exercise for a long time, the function of walking stick is mainly to exercise the core muscles of abdomen, provide the stability of human spine, reduce the pressure on lower back, and make the movement of limbs more efficient; It is also helpful to shape the superficial muscle groups of mermaid line and vest line.
However, because the waist is curved, if the core muscles are weak and cannot provide effective support and stability, it is easy to bend over and hurt the waist when you barely do the stick. It is also not suitable for patients with neck, shoulder and elbow pain.
According to the principle of rehabilitation, it is suggested that the core muscles should be induced to make simple sticks first, and then gradually move towards static sticks, even advanced dynamic sticks, so that the strength of limbs can be transmitted more effectively and functional actions such as standing, walking and running can be facilitated. In addition, for example, because of insufficient muscle strength, it is difficult to walk and go up and down stairs, but with the increase of muscle mass, it naturally improves.
Squat: the hips are thin, which can support the back of the chair in the early stage to prevent falling.
Squat, not directly bending the knee joint to do squat, but also requires slight contraction of the abdominal core muscles. Starting from the pelvic hip joint, with the contraction of gluteus maximus and quadriceps femoris, the knee joint is naturally bent. For people who do less exercise, if the incorrect exercise method is adopted, the knee joint will be under great pressure, which may aggravate joint wear and muscle strain, and chronic pain of the knee will gradually appear over time, which is a wrong compensatory action.
The so-called compensatory action refers to replacing the original action with other parts of the limb when the flexibility of the limb is not enough or the muscle strength is unbalanced. When exercising muscle strength and producing wrong compensatory actions, it will not only fail to reach the original sports training goal, but also cause further damage, so we must be cautious.
For the static office workers who sit in the office for a long time, squatting can effectively train the gluteus maximus and quadriceps of the thigh, which is very helpful for the muscle training of the lower limbs. But at first, you may be injured because of insufficient muscle strength, incorrect movements and unstable center of gravity. It is recommended to lean against the wall or support the back of the chair, which will be safer. And you should do what you can, and you don't have to risk pulling your muscles in order to pursue the durability of your movements.
The first condition of any muscle exercise is "within one's power". For people who have not exercised for a long time or have already experienced bone and muscle discomfort, it is suggested to find a rehabilitation doctor, physical therapist and sports protector who are specialized in sports training, and make a detailed personal exercise test and evaluation first to understand the angle, muscle strength and stability of joint movement.
Before and after exercise, pay attention to diet: eat bread one hour before, then drink soybean milk.
For example, the neck will bow, lean back and rotate; Shoulders will do flexion, extension, internal rotation, external rotation and other actions to see if there is angle limitation or pain; The lower limbs will squat on one foot to see the balance of body movements and muscles, and then arrange training movements and plans suitable for individuals.