As you get older, you will find that your figure is changing quietly, your hips are no longer full, your thighs are no longer full, your abdominal muscles and back muscles are getting shriveled, and more and more lines appear on your body. The reason is that when people reach the age of 30 to 70, their body muscles gradually shrink and become less, and only half will remain in the end. His body is like a full balloon, slowly discouraged. In the past, a teenager has become an old man. Think about it. Is it particularly terrible!

But now, we still have a chance to go back to 5- 10 years to fight aging. The first thing to do is to maintain your heart and lung function level, and then we can play an anti-aging role by practicing muscles. They are two magic weapons against aging.

Please refer to the previous article "Why everyone thinks that high-intensity exercise is not a good choice to lose weight, but sometimes it hurts people-a necessary fitness tip against common sense" for the training method of cardiopulmonary function.

Muscle training is a very effective anti-aging model, which is much stronger than applying cosmetics and hyaluronic acid. Full of muscles, showing elasticity. Next, I will talk about all aspects of muscle training in detail.

Muscle training index

Muscle has three main dimensions, one is muscle endurance, the other is muscle strength, and the other is muscle mass. These three are not the same thing.

Muscle endurance-how long can muscles make you stand and sit under the support of a flat plate, or how long can these muscles make you stand while doing an action? It's called muscle endurance. Beautiful posture needs enough muscle endurance to maintain, so Pilates is an excellent way to correct posture and shape, because Pilates specializes in deep muscle endurance training, which can improve posture and posture and bring better sports performance.

Muscle strength-muscles can exert maximum strength. For example, if you do squats, you can squat once at 80 kg, only once, and you can't squat any more, then your maximum muscle weight is 80 kg.

Total muscle mass (latitude)-how many muscles there are and the sum of the cross sections of each muscle fiber. Muscle strength is directly related to muscle quality. For example, if your abdominal muscles increase 10%, your muscle strength will increase accordingly 10%. You can imagine the difference between 10 chopsticks and 20 chopsticks.

Test your muscle endurance.

First of all, how to judge your muscle endurance? You can squat with your feet shoulder width, keep your back straight, look forward, and squat 30 times at a constant speed.

If you can squat 30 times at a uniform speed, it means that your current muscle endurance is normal, that is, the muscles such as gluteus maximus and quadriceps femoris just mentioned are not aging. Then if you can't do 30 squats at a uniform speed, you should start to improve your muscle endurance.

Practicing muscle endurance and muscle strength can effectively help you resist aging. Among them, it is recommended to focus on gluteus maximus, quadriceps femoris, abdominal muscles and back muscles, because these muscles are easy to age.

As long as you keep exercising and keep your muscles elastic and energetic, it is no longer a myth to be 5- 10 years younger easily ~