Nikkei healthy morning roll-over stretching exercises wake up the muscles that have been sleeping for a long time and eliminate excess fat in the waist and abdomen! "Baby turning over" is actually very thin! With the increase of age, the human trunk muscles will gradually decline. Turning over like a baby is actually the most efficient stretching exercise to exercise the endurance of trunk muscles. Wake up in the morning as long as you turn over, you can tighten your waist and abdomen, and even your arms and legs are slender! Interview? Author/Ye Ping Yaya, Photography/Suzuki Hiroshi, Modeling/Changzi, Makeup & Hairstyle/Yi Tian Andy, Model/Yuanmei, Illustration/Sangong Su Qing aims at the muscles around the waist and abdomen that are prone to weakness and often droop. After turning over and stretching, it is easy to rely on the strength of hands or legs when moving. Just like when babies just learn to turn over, they will use oblique abdominal muscles, transverse abdominal muscles, rectus abdominis and erector spinae around the spine at the same time, which can be said to be the general mobilization of trunk muscles. The more muscles you use, the more you synthesize, and the less you use, the more you decompose, so of course you should use more abdominal muscles! Muscle secretes two substances that promote muscle synthesis and inhibit muscle synthesis. Balance depends on the amount of exercise. If you exercise? The substance "IGF- 1" which continuously promotes muscle synthesis and the secretion of nitric oxide which improves blood circulation continue to increase. This will inhibit the secretion of the substance "myostatin" that will hinder muscle synthesis, and as a result, muscle continues to synthesize. No exercise? In order to achieve the purpose of "energy saving" and reduce unnecessary muscles, the substance "myostatin" that hinders muscle synthesis will increase secretion. In this way, the muscle mass will reduce sagging. Nikkei healthy morning roll-over stretching exercises wake up the muscles that have been sleeping for a long time and eliminate excess fat in the waist and abdomen! "Baby turning over" is actually very thin! With the increase of age, the human trunk muscles will gradually decline. Turning over like a baby is actually the most efficient stretching exercise to exercise the endurance of trunk muscles. Wake up in the morning as long as you turn over, you can tighten your waist and abdomen, and even your arms and legs are slender! Interview? Author/Ye Ping Yaya, Photography/Suzuki Hiroshi, Modeling/Changzi, Makeup & Hairstyle/Yi Tian Andy, Model/Yuanmei, Illustration/Sangong Su Qing aims at the muscles around the waist and abdomen that are prone to weakness and often droop. After turning over and stretching, it is easy to rely on the strength of hands or legs when moving. Just like when babies just learn to turn over, they will use oblique abdominal muscles, transverse abdominal muscles, rectus abdominis and erector spinae around the spine at the same time, which can be said to be the general mobilization of trunk muscles. The more muscles you use, the more you synthesize, and the less you use, the more you decompose, so of course you should use more abdominal muscles! Muscle secretes two substances that promote muscle synthesis and inhibit muscle synthesis. Balance depends on the amount of exercise. If you exercise? The substance "IGF- 1" which continuously promotes muscle synthesis and the secretion of nitric oxide which improves blood circulation continue to increase. This will inhibit the secretion of the substance "myostatin" that will hinder muscle synthesis, and as a result, muscle continues to synthesize. No exercise? In order to achieve the purpose of "energy saving" and reduce unnecessary muscles, the substance "myostatin" that hinders muscle synthesis will increase secretion. In this way, the muscle mass will reduce sagging. The flexibility of trunk is the key to basic turn-over stretching exercises. The stretching exercise of turning over does not use the strength of hands and legs, but relies entirely on the muscles of the abdomen and back. "The key is the softness of the trunk. Exercising the oblique muscles of the outer abdomen and the oblique muscles of the inner abdomen can effectively tighten the waist and abdomen lines, and the arms and legs will become slender. (Coach Yamasaka) Turn left and right three times, turn from the shoulder, and completely twist the back muscles. When using these muscles, please be sure to reserve enough space around erector spinae, external oblique muscle and external oblique muscle to avoid body collision and injury. Teacher Yosuke Nagata from the Department of Science, Okayama University of Science pointed out: "It is a lack of exercise. The human body is not easy to produce muscles, and at the same time, it will make the existing muscles decline and lose. Muscle is produced between the growth and decline of synthesis and decomposition. Exercise promotes the secretion of IGF- 1 and nitric oxide, which contribute to muscle synthesis, so that muscle synthesis can continue. On the contrary, if you don't exercise, substances that hinder muscle growth, such as myostatin, will increase secretion, so that muscle mass will decrease day by day. With the increase of age, the secretion of IGF- 1 will also decrease, and the muscles of the trunk supporting the body are easily affected by this situation. "(Teacher Tianlong) Yuan Yi Yamasaka, a physical trainer, also stressed," For example, abdominal muscles around the spine or erector spinae, many people have severe muscle decline in these trunk parts. The average person usually has a tight back and waist and abdomen, and the muscles of the trunk are hardly used. As a result, the posture became worse and worse, and the uncomfortable symptoms of backache began to appear. Coach Yamasaka can exercise all the muscles of the trunk in one breath. "The baby's turn is a great choice. (Coach Yamasaka) "Because the baby's hands and feet are weak, it depends on the strength of the trunk to turn over. As long as you imitate this action, you can naturally use the muscles of the trunk to effectively tighten the abdomen. Muscle increases, the blood circulation of the whole body will also improve, and it will also increase the consumption and metabolism of calories. (Coach Yamasaka) In the morning, wake up the muscles of the trunk by rolling over and stretching! Mr. Kenichi Yamasaka: Head of VIDO, Physical Training Studio (Shibuya, Tokyo). He has studied sports training techniques and sports medicine in the United States and Central Europe. After returning to China, he started the course of "Muscle Linkage Training" from a medical perspective. As a physical fitness coach, I have coached many athletes and artists. Mr. Yosuke Nagata: Lecturer in Clinical Life Sciences, Faculty of Science, Okayama University, Ph.D. (academic) degree, Department of Comprehensive Culture, Tokyo University, mainly studying the activation of muscle satellite cells related to muscle formation or regeneration. Turn over from supine position to prone position, lie on your back, face up, and straighten your hands and legs up and down respectively. The right arm extends obliquely to the left waist, the right shoulder is lifted upward, the upper body turns to the left, and then the right shoulder clings to the other floor. At this time, the upper body is prone. Hands and legs are relaxed without exertion, and the twisting of the back is the focus of the action. Try to keep your legs in the original position, turn over from prone position to prone position, lift your right arm and right shoulder upward, so that your shoulder feels like lying on another floor and turn over to the original supine position. At this time, relax your hands and legs, do not exert force, and focus on the twisting action of your back. ※. Repeat the series of "turning over" and "turning back to the right" for 3 times, and also practice turning over on the other side. Don't use your hands and legs. If you push the ground with your wrist or ankle and turn over with reaction, you won't use the muscles of your trunk. Please try to avoid it. ※ ▼ When the body does not lean back and returns to supine position, be careful not to bend back and only twist the back muscles. In this way, it can act on the muscles of the trunk. This article is taken from the strongest stretching exercise: bid farewell to physical distress, cultivate easily, reduce fat and weight, improve metabolic cycle and return to vitality! /Nikkei Health/Kate Culture