First, people of all ages should pay attention to drinking water. Besides drinking proper amount of water every day, they should keep enough sleep. If young people sometimes need to stay up late to work, they can have a rest at noon during the day and make up their sleep.
Secondly, you can add some soy products, such as soybean milk and tofu, to your daily diet, which contains some nutrients, so it is better for women.
Third, you can use some skin care products to protect your skin, such as applying 1 2 times a week, or you can buy some hydrating products to keep your skin moist.
Fourth, try to eat less irritating food, such as greasy food or particularly spicy food.
I hope everyone will be more and more beautiful and younger!
The skin of the person who is almost fifty years old is slowly flabby, how to prevent it?
skeletal muscle
1. In the process of aging, skeletal muscle has obvious degeneration. It is characterized by the decrease of muscle fiber volume and quantity, especially the rapid muscle decline of lower limb muscles.
2. With the decrease of muscle volume, muscle strength also decreases. Therefore, the flexibility, coordination and speed of action are reduced.
3. The research shows that the maximum strength decreases 18%~20%, and it is considered that the speed of muscle strength decrease is related to muscle activity. Regular resistance training can promote the synthesis of protein, maintain muscle volume and strength, and slow down its aging speed.
4. For example, when resistance exercise is performed at 80% of the maximum muscle strength, both knee bending strength and knee stretching strength increase. With the significant increase of strength, muscle fibers also produce adaptive hypertrophy.
5. Walking or jogging training can selectively increase the cross section of type ⅰ and type ⅱA muscle fibers, increase the ratio of capillaries to muscle fibers, the number and density of capillaries, increase mitochondria and increase succinate dehydrogenase activity.
Antioxidant system
1, skin relaxation is already aging, and the mechanism of "free radical theory" holds that free radicals play an important role in the process of human aging. Generally speaking, the content of lipid peroxide (LPO) indicates the degree of free radical damage, while the activity of superoxide dismutase (SOD) reflects the function of free radical scavenging system in vivo. Lipid peroxides in human tissues increase with age, while superoxide dismutase in cells decreases with age.
2. Research has proved that long-term fitness exercise can improve the function of antioxidant system in the elderly to varying degrees. It can prevent the increase of serum lipid peroxide in middle-aged and elderly people, slow down the decline of superoxide dismutase, maintain the enzyme activity in the free radical scavenging system in a high functional state, and reduce the attack on normal cells and tissues.
3. Aerobic exercise can effectively oxidize body fat and reduce body fat, but it has little effect on fat-free weight. Anti-exercise has a good effect on reducing body fat and increasing lean body mass. After resistance exercise, skeletal muscle will become adaptive hypertrophy and increase its mass.
How to use yoga to prevent all parts of the body from relaxing?
Action 1: exercise the biceps brachii of the arm.
1, get down on the mat
2. Bend your legs (you can cross your feet together to avoid separation)
3. Inhale and move your body forward, let your shoulders pass your wrists first, then start to exhale and do actions.
4. If the adjustment is not good, don't move, keep breathing and adjust the exhalation. Keep your body down, so low that your body can push it up.
5. When pushing the mat to do this action, try to clamp your arms inward near your waist.
6. Practice this pose 10 times, in a group of three groups.
efficacy
This action can help to exercise the strength of biceps brachii. Regular exercise of this part can prevent and relieve skin relaxation.
Action 2: Exercise the muscles of the arms and three heads.
1, this seems to be similar to the last action, but the action effect is different.
2. Make a variation of the posture just now and inhale to keep your body straight.
3. Exhale When your arm exhales to the right, bend your hands and elbows outward as far as possible to the maximum position.
4. Inhale, push the mat back to its previous position, exhale and practice to the left again.
5. Repeat this inner exercise 10 times and do three groups. Take a rest when you are tired, and then do it again to make the outside of your arm ache.
efficacy
This pose can exercise the outside of the arm well, which is what we call bye-bye meat. If you practice often, your arm will become tighter, and you can prevent it from relaxing.
Action 3 Exercise back muscles.
1. Kneel on the mat or stand.
2. Inhale with your right hand, bend your left hand upward, grab your right elbow and stay for two breaths.
3. Then bend your left hand between the two shoulder blades on your back, and grab your hands together at the back.
4. If you can't hold your left hand, bend it behind your back and let your right hand hold your left elbow for a while.
5. Practice this on both sides to keep breathing for a few times or so, and slowly grasp with your hands behind your back.
efficacy
You can squeeze the back scapula by hand, which can exercise the whole back, help to eliminate excess fat on the back and make the back more compact.
Action 4: Exercise abdominal muscles.
1, sitting on the mat
2. Put your hands behind your hips with your fingertips pointing to your hips.
3. Bend your legs and inhale with your back straight.
4. When exhaling, straighten your right leg, lean slightly to the left, and inhale backwards (the elbow moves with the body swinging).
5. Practice on one leg 10 times, and then do 5 groups.
efficacy
This pose can exercise the rectus abdominis and oblique abdominis very well, so this action can exercise the muscles around the abdomen very well and prevent the abdominal skin from sagging.
Action 5: Exercise hip muscles.
1, it is said that there is no squat and no hips, so if you want to practice hip muscles, then deep hips are absolutely indispensable.
2. Legs are shoulder width apart, and one heel in the picture is raised or not.
3. Exhale and squat, and pull back the coccyx to make the thighs and calves at right angles.
4. Inhale, get up, exhale, and squat (the position of squatting is best at right angles, or slightly lower, not too high)
5. Squat 10 times is a group, and this leg squat is a ***3-5 group exercise.
efficacy
This pose can practice the muscles of the buttocks well, and the muscles of the thighs can also be practiced, so it can prevent the buttocks from relaxing and the thighs from tightening.
Action 6: Exercise leg muscles.
1, this pose can be picked up from the next dog.
2. Adjust the right leg to a right angle. The posture of a soldier's leg is a particularly good action with thin thighs, but there are also many precautions.
3. The right leg is at right angles, the left leg is straight, inhale, and raise your hands above your head, which can be folded or put your hands into sword fingers.
4. Keep breathing freely and adjust your legs in the future. This pose greatly strengthens your legs, so you don't have to go up at a right angle. The main pelvis needs straightening.
5. Keep breathing for 8 times in this pose, then get off the dog and come back to relax, and then practice the other leg.
efficacy
Soldiers' postures are 1, 2, 3, so they all need leg posture practice. Then this kind of strengthening posture can strengthen the leg muscles, especially the muscles before and after the thigh, and make the fat legs or loose legs more tight.
abstract
1, skin relaxation is due to lack of exercise, and body fat is more than muscle, so squatting exercise can prevent skin relaxation.
2, and muscles store water. If there is no muscle, the skin is slack and wrinkled easily.
3. So at this age, you should exercise your muscles to prevent your skin from sagging.
So much for today's Shaomei Yoga class. See you next time.
Like me, pay attention to me and teach you different yoga knowledge and correct practice methods every day.
Don't tell me that runners like to grow back!
After running for so many years, I never judge a book by its cover! Why do you say that?
When you run in the playground or park, you see a young woman. You think she is in her thirties. Maybe she's almost 50 and has a grandson!
Actually, I'm an example myself. It has been more than ten years since I started running in college. Every high school reunion, they always ask, why are you still so young? Why is the skin so good without wrinkles?
What I want to tell you today is how to prevent people who are almost 50 years old from slowly relaxing their skin.
1. Aerobic jogging
Knowing the destiny, pay attention to maintenance at this time. If you want to avoid skin relaxation, you can do aerobic jogging every day for half an hour, about 4,5 km. Stick to it every day and your skin will get better and better!
Because moderate aerobic running can promote new life, sweat and detoxify, increase the vitality of skin cells, make your skin rosy and full, and make your skin firmer and more elastic!
be in cheerful mood
People in their late fifties are going through menopause. Physical changes and the gap between their hearts will make us nervous, irritable and irritable. In fact, this can easily lead to skin aging!
So we should run, running can make our mood more carefree, relieve inner pressure and depression, and it can also promote the secretion of exciting chemicals and help us maintain a good mood!
3. Nutrition, sleep
Friends who are almost 50 years old must keep adequate nutrition and sleep, and go to bed early and get up early after running every day!
Never stay up late to ensure that the skin cells of the body have enough time to repair, so as to avoid aging!
And we should also pay attention to the supplement of nutrition at ordinary times, the diet is getting lighter and lighter, and the nutrition is getting more and more balanced and comprehensive!
Eat more coarse grains, vegetables and fruits, eat more high-protein meat, eat only seven or eight percent full, don't overeat, eat less salt and oil!
In fact, the best way to resist aging is exercise, diet and rest. Work hard from three aspects. Even if you are almost 50 years old, your skin will remain young and even grow back!
If you have any questions, please comment. If you have any comments, please reply!