With the increase of age, our sense of anti-aging will become more and more intense, so we will work hard, in order to have a certain material foundation after we are old, so as to have a better life, but the material conditions are important, there is no such thing as a healthy body, only good health we can enjoy life. And we all know that if you want to have a healthy body, you first have to have a good lifestyle habit, and then adjust our health through active efforts, in which increasing your muscle mass is particularly important.
<h1 class="pgc-h-arrow-right" data-track="2" > the importance of improving muscle mass. </h1>
First: Maintaining a certain amount of muscle mass can help you stabilize the basal metabolic rate, thereby reducing the risk of becoming fat in middle age
With the increase of age, we will find that control and weight loss will become difficult, after middle age, even if you maintain the same diet structure and exercise state as when you were young, there will be a problem of becoming fat, the reason is the decline in the basal metabolic rate, because from the perspective of calorie consumption, the consumption generated by the basal metabolic rate will account for about 60% of the total daily consumption, the decline in basal metabolism means that the daily consumption is reduced, so the previous state of calorie balance is broken, As a result, if the calorie intake is greater than the consumption, you will slowly become fat.
However, fattening affects not only the appearance of the appearance, but also adversely affects health, and obesity-related diseases are more likely to occur. So if you want to have a healthy body in old age, control your weight state and avoid getting fat, especially obesity.
Second: Improving muscle mass can increase the body's ability to balance and coordinate, thereby reducing the risk of falling.
With the increase of age, after the age of 30 muscle loss begins (even at the age of 20 or so), after the age of 40, the speed of muscle loss will accelerate, to 50, 60 years old, the speed of muscle loss will be faster, and muscle loss will make our movement amplitude decrease, so that some very simple actions are difficult to complete, not only that, the body's balance and coordination ability will also decline, so that the risk of falling will increase, for elderly friends, Falling is a very dangerous thing.
However, the good news is that although the loss of muscle is related to age, but the growth of muscle is not related to age, whether you are young or old, as long as you can form a stimulus to the muscles, and consume enough protein, muscles will grow, through regular strength training can make muscle mass, muscle strength and muscle endurance significantly improved, and in this way to increase the coordination and stability of the body.
Third: Improving muscle mass protects joints and bones
As muscles are lost, there are fewer muscles around the joints, joints lose muscle protection and become fragile, and bones lose the pressure they should have, increasing the risk of osteoporosis, especially in the legs.
So exercising muscles through strength training to make them grow can form a protective joint and stimulate bone growth, thereby reducing the risk of osteoporosis, which in turn allows you to have a healthy body.
Fourth: From the appearance point of view, improving muscle mass can also make you look younger
With the loss of muscles, the skin will lose support and become loose, at this time the figure will also be out of shape, lose the state of compactness, and if you can have a tight figure after middle age or old age, you will be upright and young.
So, if you are still young, then pay attention to strength training, not only to harvest a good body, but also to lay a good foundation for old age; if you are no longer young, it is of course not too late to pay attention to strength training, because as long as you stimulate muscle formation, muscles will give a response and grow, and having a certain amount of muscle will make your body more robust and healthy.
<h1 class="pgc-h-arrow-right" data-track="59" > how to start strength training</h1>
When you carry out strength training in order to increase muscle mass, it is not that lifting heavy objects can be done, but to choose the right movement for yourself, for the large muscle group, with compound movement as the dominant, so as to improve the overall training efficiency, then, how to start training well?
Below is a set of strength training moves using dumbbells that allow the hips, legs, chest and back and core muscles to be effectively stimulated, thereby improving your basic abilities and stimulating muscle growth. In this group of movements, each action is 12-20 times, with a break of about 60 seconds between movements, each time 3-5 sets.
Action One: Goblet squat
Goblet squats, due to the weight in front, can help us correct the problem of leaning forward in the upper half, allow us to better find the feeling of squat, and can reduce the pressure on the lower back.
Stand with your feet slightly wider than shoulder to shoulder, your toes slightly outward, your lower back straight, your abdomen tightened, and your hands holding dumbbells or other heavy objects to your chest
Keep your back straight, keep your core tight, sit your hips back and squat down on your knees until your thighs are parallel to the ground or slightly lower, then get up and stand up until your body is upright
Pay attention to keeping the back straight throughout the movement, keeping the knee and the direction of the toes consistent, paying attention to not arching the back when getting up, and not locking the knee joint
Action Two: Hip Bridge
As a classic movement of hip training, the gluteal bridge is mainly aimed at the gluteus major muscles, but it will also be exercised on the back of the thighs and the core muscles, for sedentary people, this action can help you activate the hip muscles to improve the problem of gluteal muscle weakness, and then avoid the problem of leg and lumbar muscle compensation caused by gluteal muscle weakness.
Lie on your back, your upper back and head supporting your body, your arms on either side of your body, your abdomen tightened, your feet bent at your knees, your feet open about shoulder width apart, your hips sinking but slightly dangling
Keep your abdomen tight and your hips tighten and lift upwards until your thighs are in the same plane as your torso
Pause the apex of the action slightly, contract the hip muscles, and then actively control the speed to slowly restore, paying attention to the reduction of the hips do not fall freely, the hips do not sit on the cushion
Action Three: Stand IW stretch
This action can be seen as a freehand version of the pull-down action, through the upward and downward movement of the arm to make the back muscles get effective contraction and stretching, so as to activate the back muscles, of course, this action seems simple, but it is not easy to do well, because you need to feel the power of the back muscles throughout the process.
Stand with your feet slightly wider than shoulder to shoulder, your lower back straight, your abdomen tightened, your shoulders sunken, and your arms raised above your head
Keep your body stable, keep your back straight, keep your abdomen tight, and your back muscles push your arms downwards and outwards to flex your elbows
Pause briefly at the apex of the movement, concentrate on feeling the contraction of the dorsal muscles, pay attention to squeezing the shoulder blades, and then slowly restore in the opposite direction, and feel the stretching of the back muscles
Action Four: Support the rowing
This is a combination of straight arm support and leaning rowing action, through this action can not only exercise to the core muscle group, but also to exercise the back muscles, and the use of dumbbells can increase the amplitude of action, thereby forming a better stimulation of the back muscles, of course, this is also more difficult, so if it can not be done well, you can do the two actions separately, such as decomposing this action into two actions of straight arm support and leaning dumbbell rowing.
Lean over, with your arms straight below your shoulders, your hands holding dumbbells on the ground, your elbows slightly bent, your back straight, your core tightened, your shoulders sunken, your legs straight back, your feet apart, your body in a straight line from head to toe
Keep your body stable, keep your back straight, keep one arm on the ground, and use your back muscles to drive the other arm to flex your elbow, so that your big arm pulls up the dumbbell along the body towards the hip
Pause briefly at the apex of the movement, feel the contraction of the back muscles, and then actively control the speed to slowly restore, and then complete the other side of the action
Action Five: Flat dumbbell bench press
Bench press is a classic chest training action, compared to push-ups, bench press is relatively simple, because we can choose the weight we can do, rather than pushing our own body, so when you can't complete push-ups, you can choose to bench press to improve your ability.
Lie on your back on a yoga mat, your upper back, head and hips supporting your body, your legs bent at the knees, your feet on the ground, your arms bent and elbows open to the sides of your body, your hands holding dumbbells and lifting them to your chest, your forearms perpendicular to the ground, your fists facing each other
Keep the body stable, keep the core tight, the chest force to drive the arms up straight and push the dumbbells to the arms straight, pay attention to the elbow joints do not lock, the two dumbbells do not touch
Pause the apex of the action slightly, contract the chest muscles, and then actively control the speed to slowly reduce, pay attention to the active control of the reduction speed, do not let the arms fall freely
Action Six: Flat Dumbbell Birds
Dumbbell birds can exercise the outer side of the pectoral muscles and the middle seam, in the process of action, we can better feel the chest muscles of the pulling feeling, of course, this action is relatively isolated, can form a better stimulation of the chest muscles.
Lie on your back on a yoga mat, your hips, upper back and head supporting your body, your legs bent on your knees, your feet on the ground, your hands holding dumbbells raised to your chest, your arms straight, your elbows slightly bent, your palms facing each other, your abdomen tightened, and your shoulders sink
Keep your body steady, keep your elbows slightly bent, and slowly drop dumbbells in an arc-shaped trajectory to the sides of your body
Pause briefly at the apex of the action, feel the pull of the chest muscles, and then the chest muscles drive the arms up in an arc to push the dumbbells upwards, and feel the contraction of the chest muscles
Action Seven: Dynamic plate support
Plate support is a classic action to exercise the core muscle group, but the static action mainly exercises the core stability, while the dynamic action can exercise the core strength, and at the same time complete the action in a dynamic way, which can also form a certain stimulation for the arm and shoulder muscles.
Lean over, arms below the shoulders to support the body, elbows slightly flexed, back straight, core tightened, legs slightly apart and straight back
Keep your body stable, keep your back straight, alternately bend your arms and elbows downwards, so that your body is flat supported, and then straighten your arms in turn to prop up your body
Pay attention to actively control the rhythm of the action, the speed is not too fast, because when the elbow is bent down, it is necessary to take the initiative to control, do not let the body fall freely
Notes:
Familiar with the action essentials and fully warm up before starting training, to ensure the quality of the action as the premise to complete each action, if you can not do the expected number of times and the number of groups, you can do as much as you want, slowly improve.
Pay attention to rest, for young friends, you can arrange rest according to your own situation, such as training 3-5 times a week, you can also carry out aerobic exercise as a supplement during the rest time, for elderly friends, you have to increase the rest time, 2-3 times a week can be, you know, a good rest is for better training. Of course, in the training process, it should be carried out in accordance with the principle of safety first, and if you feel unwell, you should extend the rest time between the movements, or stop the action, and you must not force it.
Author: October Zhixing
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