1 Benefits of muscle exercise
Muscles of human body can be divided into three types: myocardium, smooth muscle and skeletal muscle. Myocardium is mainly in the heart, while smooth muscle is distributed in internal organs. Neither of these involuntary muscles can control heartbeat and gastrointestinal peristalsis through consciousness. Only the skeletal muscle connected to both ends of the bone through tendons belongs to "voluntary muscle", which can produce action through the contraction of skeletal muscle. The so-called muscle exercise or sports training refers to the training of skeletal muscle.
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 mitochondria and glycogen in the energy factory located in muscles, 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.
2 How to exercise muscles?
Rod type: from simple to complex, practicing mermaid line does not hurt your 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 do simple sticks first, and then gradually move towards static sticks or even advanced dynamic sticks, so as to make the power transmission of limbs more expressive and help functional movements such as standing, walking and running. 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: Thin buttocks 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.
Three points for attention in diet before and after muscle exercise
Eat bread an hour ago, and 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.
One hour before doing muscle training, it is suggested that you can eat some carbohydrate, low-fat and digestible sugar foods, such as miscellaneous grains bread, rice balls or bananas, to supplement the liver sugar consumed during exercise.
Supplementing foods rich in protein after exercise, such as sugar-free soybean milk, helps to repair minor muscle lacerations after exercise. However, it is not recommended to eat a lot of high-protein foods to avoid increasing the burden on the kidneys; At the same time, too much protein will be converted into fat, which will aggravate the accumulation of fat in the body.
What are the muscle strengthening actions?
Sedentary work often makes abdominal and back muscles weak due to lack of exercise, and lower limb muscles are easy to lose. You can do 3 exercises to strengthen your muscles. When exercising, the highest principle is to avoid compensatory exercise and not feel sore.
1. Simple stick style: bend your elbow 90 degrees, kneel with your feet, tuck in your abdomen, keep your neck, shoulders and back in a straight line, row your legs backwards in turn, and lift your knees off the ground, which can train the abdominal core muscles.
2. Bow down the bird: open your feet shoulder width, slightly bend your knees, keep your waist naturally bent, hold the dumbbell with both hands and hold it backwards for 3 seconds to avoid shrugging, which can exercise your back muscles.
3. lunge squat: hold the back of the chair, squat in turn with one foot across the ground, with the front knee not exceeding the toes, the back knee bent close to the ground, and keep the trunk straight up and down to train the lower limb muscles.