Exercise every day to give you health!
Today is the 2523 days that Bin Less served you
Aging, especially the aging of the skin, is a topic that you and I are very concerned about. Although we are darker than white Europeans and Americans in skin color, the advantage is that Asian melanin can absorb more ultraviolet rays in the sun, protecting our skin from sunburn. Moreover, the carotene content in our East Asian body is 3 times that of european and American whites, so our bodies can better fight the damage of external oxidation and light, which makes us Asians, under similar age conditions, look younger than European and American whites! More young secrets, please "Xiaowen" coach to share with us!
Coaching coach for this issue
【Exercise makes you anti-aging! 】 】
Exercise makes people energetic, healthy, and people with exercise habits know it. Scientific research also proves that regular movement can keep your skin in a "youthful state". even...... Exercise can also reverse skin aging, so that your skin is "more and more moving and younger". However, there are countless ways to exercise, do you want to know, which exercise has a better "anti-aging" effect? The answer is later...
DAY5: Xiaowen teaches you to practice hips
Action 1 / Lunge leg lift
Effect: Exercise the hips and shape the buttocks
Points: Straighten the chest and abdomen, make a large lunge step backwards on one side of the leg, press down on the body while waving with both hands, and then the hips and legs exert force, lift the body, lift the thigh to a horizontal position, and pause at the highest point. After a few times, repeat the other leg, and pay attention to keeping the core tight during the movement process, so that the body can be stabilized. Exercise for 60 seconds, rest between groups for 30 seconds, and complete 3 sets of goals
Action 2/Half squat cross jump
Points: Put away your hands, put your feet apart about 1.5 times the shoulder width, the squat amplitude is half of the squat, the hips and legs take off with force, jump up and cross the legs, quickly squat; squat inhale, jump up and exhale; the overall force of the ascent stage jumps up, and the descent stage squats to cushion, maintain the rhythm of action, and do not have to be too fast. 12 times per group, with a 30-second break between groups, the goal is to complete 3 sets of exercises
Action 3 / Squat side kicks
Points: Open your legs widely, tiptoe outwards; raise your arms flat in front, squat until your hips are at the height of your knees, make sure your knees are not at the height of your knees, when you squat up at a wide distance, the gluteal muscles exert force to the left to lift the left leg, lift it to the highest possible height, put it down and then carry out the squat training, change to the right foot to kick outward; the movement process is evenly breathed, the left and right legs are alternately carried out, 12 times each, the group rests for 30 seconds, and the goal is to complete 3 sets of exercises
Health Tips
【Anti-aging campaign is HIIT】
Relatively speaking, anti-aging very effective exercise is "HIIT", high-intensity intermittent exercise can efficiently burn fat, just like the training content we designed for you today, do your best to exercise for 1 minute, the effect of weight loss fat burning is very good. Moreover, the latest scientific research has also shown that HIIT has a very obvious effect on improving the activity of mitochondria and anti-aging compared with other sports.
What is the significance of "HIIT" to improve the activity of mitochondria to the human body?
In high school, we have learned in biology class: mitochondria, as a tissue that supplies energy to cells, their quality and activity are directly related to a person's disease and aging conditions, and the mitochondrial activity ability is weakened or abnormal, which will lead to various aging phenomena in the body. Thankfully, though, aging of cellular mitochondrial function is an epigenetic regulation and is therefore reversible.
Cellular autophagy is an important process of evolutionary conservatism in eukaryotes to circulate intracellular matter, and simply drops say that autophagy is actually a cell "eating itself". In autophagy, some damaged proteins or organelles are encapsulated by autophagic vesicles and sent to lysosomes for degradation and recycling. Through the autophagy of the cell, the metabolic needs of the cell itself and the self-renewal of certain organelles are realized. Scientific studies have shown that 12 weeks of HIIT training can enhance the activity of mitochondria and reverse the "aging" of mitochondrial activity with age.
In a word, HIIT can help you better fight aging.
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