Simple home test, look at muscle strength problems! Zhan, director of the Millennium Love Health Foundation and dean of Zhudong Branch of National Taiwan University Hospital, pointed out that people can fill in the SARC-F questionnaire designed by the European Union's working group on sarcopenia at home or measure the circumference of their calves to get a preliminary understanding of their risk of sarcopenia. If the questionnaire results are greater than 4 points, and the calf circumference of men over 50 years old is less than 34 cm, and that of women is less than 33 cm, there may be sarcopenia, and further testing should be done in medical institutions.
The exercise begins with "squatting against the wall", and the silver-haired people are most afraid of accidental falls, which further increases the risk of disability and bed rest. Therefore, strong lower limb muscles become the key to stabilize the rest of your life. BEING fit's new generation gym coach suggests that people should add resistance exercise to their daily life, three times a week, which can effectively exercise and maintain muscle strength. The coach said that most muscles in the human body are in the lower body, so "core muscles" and "thigh muscles" are the key training parts for mature people.
Primary Squat against the Wall-People who have just started to exercise can use the existing corner of their home to "squat against the wall". Squat down slowly with your back against the wall. You don't have to bend your knees to 90 degrees. Stay for 5 seconds, then stand up slowly. Repeat 8- 12 to exercise your core and thigh muscles.
Advanced squat against the wall-if you practice for a period of time, you can reduce the knee bending angle to 90 degrees according to your physical condition, which can have better muscle gain effect.
Strengthening upper body training with elastic belt
If you want to improve the training effect, you can add simple props such as elastic belt to increase the intensity of exercise. In addition to elastic belt around the thigh to enhance the resistance when squatting, elastic belt can also be used for upper limb muscle training.
Straighten elastic belt, shoulder width apart, hold your hands horizontally and pull outward, and repeat four groups every day for 5 seconds. 12- 15 can not only exercise the core, but also help strengthen the muscle strength of your back and hands.
Coach Fitness also specially reminds that the duration and intensity of exercise should be adjusted according to individual circumstances. People can adapt to sports by consulting doctors and gym coaches, so as to avoid sports injuries.