Netizens are also too cute ~ ~
Sheep surfing the Internet brushed to netizens posting to share their experience of encountering Gu Ailing.
Image source: Netizen @IXDIDI
For the first time, netizens met Gu Ailing who was running in the morning on the way to the gym, and felt that she was working so hard and had to cheer herself, so she was full of strength all day!
The second time, netizens bought fried chicken and went to Sanlitun for dinner, and met Gu Ailing, who was running and fitness.
Netizen: We insist that Gu Ailing is running for health, and he specially bought fried chicken in order to eat! Seeing the role model running, I really don't dare to mess up...
Image source: Netizen @IXDIDI
Hahahahaha, in fact, Gu Ailing also eats fried chicken, and also said that China's fried chicken is the best in the world!
Source: Netizen @ Ice and Snow World
Ridicule is ridicule, sheep still encourage everyone to exercise more.
Because exercise muscle gain not only makes our body firm and beautiful, but also makes the body healthier.
It can help us maintain good metabolic function and reduce the chance of laxity in middle age.
Especially for elderly people, there are many problems with muscle loss, such as osteoporosis, chronic diseases caused by slow metabolism and so on.
Most importantly, one of the important signs of aging is muscle loss.
Muscle relaxation brings about the blurring of facial contour lines, apple muscles, etc., as well as a series of problems such as skin loss of elasticity and facial wrinkles.
The significance of muscle anti-aging is similar to the core framework of our body, so that it can be maintained in a tight and orderly manner, providing vitality for the preservation of our appearance.
In short, muscles are no less important to the body's anti-aging than collagen is to facial aging.
muscles
The second engine of life
In other words, muscle is also known as the second heart of the human body, which has a very important impact on our body quality.
Muscles are divided into three categories: smooth muscle, heart muscle and skeletal muscle.
When we are born, muscles account for about 23%-25%.
It is involved in our physiological movements, basal metabolism, and also guarantees that we can act flexibly, so some people say it is the engine of life.
As they grow, men grow muscles faster than women, about twice as fast as women.
By the age of 18, the muscle content is 54% in men and 45% in women.
At the age of 25-30, muscle growth reaches a peak.
At this stage, even if you don't take much care of your muscles, it won't have much negative impact on you.
But well, once you're over 30, the muscles won't be very affectionate with you, and it'll disappear at a rate of 0.5-1% per year.
After the age of 40, the body loses about 2% of its muscle content each year.
Muscle mass decreases, and many problems will drill out like threads, which will affect the quality of our lives.
It's not muscle that's lost, it's health
First of all, 70% of the water in our body is stored in muscles.
With the loss of muscles, the body's ability to lock water will decline, after all, the lack of water is the corresponding container to carry, and a lot of maintenance given outside cannot be effectively cached...
Secondly, muscle is an energy-consuming tissue that affects our basal metabolic rate, according to the American Journal of Human Biology, for every kilogram of muscle added, the calories that can be consumed are about 13 calories.
But this is not the exact number, some people have done experiments and comparisons, and found that the calorie consumption per kilogram of muscle can reach about 40 calories.
This is why Gu Ailing eats 4 meals (1 rice dumpling + 4 raw fried buns + 1 cup of milk tea + 1 pork knuckle) in 5 hours and is not blessed, in addition to exercise, basal metabolism is also high.
For the same weight of muscle and fat, the muscle volume is only one-third of the fat (another hint).
The same height and weight, the higher the muscle content, the more firm the state looks.
People with less muscle content look more sagging.
Second, having muscle is an important reason why we don't easily gain weight after middle age, because muscle can help us store glycogen.
Daga knows that carbohydrates are easy to make people fat, and when we eat carbs, it will be broken down into glucose by our bodies, divided into liver glycogen and muscle glycogen distributed in our liver and muscles.
Under normal circumstances, our liver can store about 100-120g of glycogen, while muscles can store glycogen of about 200-400g.
When these two places are full, sugar is converted into fat.
Because the storage level of the liver basically does not change, increasing the muscle mass can help us store more glycogen and not give fat a little more opportunity.
This is one of the benefits of having a lot of muscle, and even if you indulge once in a while, you can afford to indulge in carbs more than people with less muscle mass.
Moreover, muscle strength is positively correlated with our bone density.
The greater the strength of the muscles, the higher the density of our bones.
There is a term called "muscle decay syndrome", which is about the effect of muscle mass loss on people.
After reaching the age of 50, the loss of muscle in the human body accelerates, after the age of 60, nearly 30% of muscle loss, more than 80 years old, half of the muscle will be lost.
Especially the lower limb muscles, if too much is lost, it will increase the difficulty of the heart to return blood, resulting in the legs feeling uncomfortable.
For example, the lower limbs feel cold and weak, that is, "people's old legs are old first".
At present, the probability of sarcopenia in China over the age of 60 is 9.8%, that is, one in every ten elderly people suffer from sarcopenia.
Muscle mass is reduced, and chronic diseases such as osteoporosis, stroke, high cholesterol, arthritis, and heart disease are also likely to come to the door.
Here, I recommend a small method to test muscle mass, which you can transfer to Your Parents to measure together.
The thickest part of the calf can be measured with a soft ruler.
If the male is less than 34 cm and the female calf circumference is less than 33 cm, there is a risk of "muscle decay".
It can also be tested directly by hand, as long as the thickest circle of the calf is wrapped around the index finger and thumb of both hands, if there is a gap in the middle of the ring, it indicates insufficient muscle mass.
Having said that there are so many spicy, the charm and power of the muscles can be obtained by everyone.
Muscle Care Guide Please check it out
What is better is that our muscles are effective at any age as long as they are maintained.
Surveys have shown that there is no difference in muscle growth and growth rate between women aged 18-25 and 50-65 during strength training.
Therefore, in order to maintain health and delay aging, muscle maintenance must also be carried out.
Diet, pay attention to protein supplementation. Eat more high-quality protein, dairy products, aquatic products, lean animal meats, and animal offal.
Secondly, muscle growth also needs water, and it is necessary to develop a good habit of drinking more water every day.
Maintain a good work and rest and improve the quality of sleep. Lack of sleep can affect muscle growth and recovery.
Someone has done a survey that women with chronic sleep deprivation have a relatively high BMI and less muscle mass than women who sleep enough.
After doing the basic maintenance, you can further use strength training with aerobic exercise forms.
Aerobic training is available for regular sports such as running, swimming, and jumping rope.
Many of the basic movements in the strength training part can be done in an hour at night.
Like squats, it can cover most of the lower limb muscles, such as the rectus femoris muscles, lateral femoral muscles, etc., as well as the core muscles of the lumbar abdomen, as well as the muscles of the back.
Curl, which can be concentrated on the rectus abdominis and the deep muscles of the abdomen, maintaining the stability of our body.
Push-ups, exercised by the upper body muscles, triceps, shoulder deltoids, pectoral muscles, core muscles and back trapezius muscles.
If you want to do more systematic and in-depth training, you can find a coach for professional guidance.
Don't worry that muscles will make you not feminine enough.
Women have less testosterone, and testosterone is conducive to promoting muscle synthesis, so the average woman who exercises muscle will not easily become a King Kong Barbie (it takes a lot of time), but a sense of bumpy lines.
Writing this, the sheep seem to hear your OS: I also want to exercise, but it is so difficult...
Indeed, for many sisters, what is missing is not the heart that wants to exercise, but time. And the endurance is not enough, the exercise has just begun to be tired to persevere, if the body has old injuries, if you are not careful, you will recur.
In fact, in addition to exercise, you can also use light medical beauty to increase muscles and maintain muscles.
First of all, let's talk about the anti-aging of the facial muscles, and here we have to mention the fascia layer.
The fascia layer is like the foundation of our face, supporting the skin of the face.
It is located in the deep layers of the skin and is made up of muscles, fascias, fats, etc.
The deepest cause of facial aging is due to the sagging and laxity of the fascial layer, which cannot hang on to the upper tissues.
One manifestation is a slippery, dry apple muscle, leading to the production of associated wrinkles such as puppet and nasolabial folds.
At this time, the main solution is lifting and tightening.
The previously mentioned "micro-Latina", a facial soft tissue plastic lifting strap.
It is an absorbable barb lifting material that buries the wound between our fascia and fat layers, helping to lift and hang cellulite.
In addition, ultrasonic cannons, thermage, etc. are all means that can help us to lift the fascia layer.
For the management of the body, most of the instruments on the market are mainly fat loss, both fat loss and muscle gain, and the brand, word of mouth are good, sheep do their homework to feel BTL Mesos.
It is always hot in Europe and the United States, not only kardashian, but also many supermodels, stars, and athletes. (No wonder people are so good in stature, the muscle lines are so beautiful, there are original "cheats")
Meseus claims to be a blessing for friends who don't want to exercise and want to build muscles and shape.
Metheus's muscle gain principle is to stimulate the nerves, so that their muscles continue to expand and stretch, stimulate the growth of muscle fibers, increase the density and volume of muscles.
It can do 20,000 muscle contractions in 30 minutes, which is equivalent to 20,000 curls or squats in 30 minutes. This kind of high efficiency is quite friendly for people who don't have time to exercise.
In addition, the mother who has the problem of rectus abdominis separation and the person with old physical injuries is also very suitable for Meseus, because these two types of people are not suitable for high-intensity autonomous exercise (heavy load on the body).
Metheus is to let the muscles contract passively, compared to exercise, can achieve the effect of muscle gain, while reducing the load on the body.
A course of treatment is about 4-8 times, and the effect can be maintained for about 10-12 months.
Mesius has two treatment heads, placed where they are needed, and the duration of treatment is 30min.
In addition to muscle gain, Metheus can also take fat loss along the way, because muscle movement stimulates rapid metabolism of cells, fat decomposition occurs, and fat loss KPI is realized.
It should be reminded that because of the fire, there are many fakes on the market. Fake goods not only have safety risks, the effect is also greatly reduced, so to speak
To be a true Beauty Hughes is equivalent to you going to the gym for a run, core strength training, lifting iron...
To make a fake Messeus is equivalent to you going to the gym to take a shower.
Therefore, we must pay attention to distinguishing between true and false.