Middle-aged and elderly people are most afraid of falling, and the reasons are quite complicated, including physical function degradation, injury sequelae, muscle loss and family environment factors caused by aging, which are closely related to the occurrence of falling. For mature ethnic groups, "core muscle strength" is very important Exercise core can not only prevent falls and save lives in an emergency, but also help gain muscle and lose fat without relying on equipment. Core exercises, people are not afraid of getting old, and back pain can be improved!

Advantages of unarmed muscle strength training

The human body has an interesting mechanism. If you don't deliberately destroy muscles, muscles will not continue to grow and increase. With the increase of age, the growth rate of muscle slows down, but the rate of muscle loss accelerates. Coach Xu Dongying said that muscle strength training is weight training. Keep the muscle length unchanged, there will be constant isometric contraction, and change the muscle length back and forth under the condition of constant tension, so that the muscle can be loaded and trained.

First, the investment cost is low:

Old people or people unfamiliar with heavy training must be accompanied, assisted and guided by professionals. In the long run, the cost of investment may be quite high. As long as you have a certain space and a yoga mat at home, you can practice unarmed muscle strength training.

Second, the weight is moderate enough:

One of the reasons for choosing unarmed muscle strength training is that the weight of unarmed muscle strength training is actually enough, and it is not easy to cause muscle strain and injury due to overweight. Take the abdomen (sit-ups) training posture as an example. This posture itself can bear 5 or 6 kilograms of head, plus about 15 to 20 kilograms of upper body pectoralis major and arms. For middle-aged and elderly people, or ordinary people, the weight is actually quite enough.

Third, functional training:

Many people are used to going to the gym to retrain people, except to make their bodies look better, but they don't always know which muscle they train is helpful to their health. There is another advantage of unarmed training. Compared with training with equipment and instruments, one person is more likely to be injured by accident. If you train with your bare hands, you won't crush yourself if you can't do an action. Instead, you can design a simpler movement and train the same muscles.

Importance of core muscle groups

Many people often have muscle weakness and joint pain, so they can't sit up and get out of bed by themselves. Going up and down the stairs also requires hands to pull the handrails, and even getting up from the seat and getting on and off is quite difficult. The core muscles of the abdomen are also very important, and the core of training is from below the chest rib to above the hip joint. The first thing that needs training is the core source "upper abdomen", which is the key to avoid being sick in bed.

Many people can't contract by their own strength because of the weakness of the upper abdominal muscles, resulting in their heads and shoulders not being lifted by themselves, and they need help from others to get up. Therefore, if this muscle is not trained much, the chances of getting sick in bed will greatly increase, which is the importance of functionality. Another very important muscle group is the lateral abdominal oblique muscle, which is responsible for the body's turn and rotation. Xu Dongying pointed out that many people are sick in bed and need help to turn over and pat their backs. It is because the core flank is weakened and will not contract, resulting in the inability to turn over on its own.