How to exercise muscle well, diet precautions before and after muscle exercise
every movement, whether standing up, walking or bending down, requires strong muscle strength. Starting from middle age, the loss rate of muscle volume is accelerated, the proportion of muscle is small, and it is easy to get tired. Correct muscle exercise is not only important to keep fit, but also to maintain physical fitness and vitality.
benefits of muscle exercise
human muscles can be divided into myocardium, smooth muscle and skeletal muscle. The myocardium is mainly in the heart, while the smooth muscle is distributed in the internal organs. These two kinds of "involuntary muscles" cannot control the heartbeat and gastrointestinal peristalsis through consciousness. Only the skeletal muscle connected to both ends of the bone through tendon belongs to "voluntary muscle", which can produce action through the contraction of skeletal muscle. The so-called muscle exercise or sports training refers to the training of skeletal muscle.
even if the weight remains the same, skeletal muscle will gradually decrease from the age of 30. After the age of 40, the average muscle mass will naturally decrease by 8% every ten years, resulting in less and less muscle, higher and higher body fat rate, and the body looks bloated.
if too much muscle is lost and muscle strength is insufficient, it will not only increase the burden on bones and joints, making the waist and back easy to ache, but also reduce the amount of energy factory mitochondria located in muscles and glycogen that can provide body energy, making people easy to feel tired.
early and moderate muscle exercise is very important to slow down muscle loss; However, if a middle-aged person who has not exercised for a long time, his joints may be more or less worn. If he does not pay attention to the key action tips, he may have sports injury of folding his waist and injuring his knee when doing fitness sports such as plank, which is very popular in the market and claims to be able to practice Mermaid line, or squat, which is good for bodybuilding hips and legs.
how to exercise muscles
stick style: practice Mermaid line
from simple to complex, so as not to hurt the waist
"lie down, bend your elbows into 90 degrees, touch your toes on the ground, tighten your abdomen and hips, and support your whole body. Pay attention to the alignment of your head, shoulders, back and hips." this is a very popular stick sport in gyms and yoga classrooms, also known as flat type, which is often shaped into an excellent basic training for exercising Mermaid line and vest line. The hands are held flat, the upper body is straight, the chest is straight, the lower abdomen is closed, the feet are shoulder width apart, the focus is on the heels, and the deep squat behind the hips is sealed as the strongest weight training action for sculpture perfect hip raising, but is this really the case?
for people who haven't exercised for a long time, the purpose of stick style is mainly to train the core muscles of the abdomen, provide stability of the human spine, reduce the pressure on the lower back and make limb activities more efficient; It is also helpful for shaping the superficial muscle groups of mermaid line and vest line.
but because the waist is curved, if the core muscles are weak, unable to provide effective support and stability, and reluctantly do the stick pose, it is easy to bend down and hurt the waist. It is not suitable for patients with neck, shoulder and elbow pain.
according to the principle of rehabilitation, it is suggested to induce the core muscle group to do simple stick pose first, and then gradually move to static stick pose, or even advanced dynamic stick pose, so as to make the strength transmission of limbs more performance, which is helpful for functional actions such as standing, walking and running; In addition, for example, it is difficult to walk up and down stairs due to lack of muscle strength, which can be naturally improved with the increase of muscle mass.
squat: thin hips
support the back of the chair in the early stage to prevent falling
squatting does not directly bend the knee joint for squatting. It also requires a slight contraction of the core muscle group of the abdomen, which is started from the hip joint of the pelvic cavity, combined with the contraction of gluteus maximus and quadriceps femoris to drive the natural bending of the knee joint. For people who exercise less, if they use the incorrect movement mode, the knee joint will bear a lot of pressure, which may aggravate the wear and tear of the joint and muscle strain. Over time, the chronic pain of the knee will gradually emerge, which is the wrong compensatory action.
the so-called compensatory action refers to replacing the original action with the limb action of other parts when the limb softness is insufficient or the muscle strength is unbalanced. When you exercise muscle strength and produce wrong compensatory movements, you will not only fail to achieve the original sports training objectives, but also may cause further injury. You must be careful.
for static workers in sedentary offices, squatting can effectively train gluteus maximus of buttocks and quadriceps femoris of thighs, which is very helpful for lower limb muscle training, but at the beginning, they may be injured due to insufficient muscle strength, incorrect movement and unstable center of gravity. It is recommended to lean against the wall or hold the back of the chair, which will be safer; We should do what we can. We don't have to risk muscle strain in order to pursue the durability of the action.
the first condition for any muscle exercise is "within ability". For those who have not exercised for a long time or have bone and muscle discomfort, it is recommended to find rehabilitation doctors, physiotherapists and sports protectors with sports training expertise to make a fine evaluation of personal movement test first to understand the joint movement angle, muscle strength and stability.
diet precautions before and after muscle exercise
eat bread an hour before, then drink Soybean milk
for example, the neck will lower the head, tilt back and rotate; The shoulder will do forward flexion, backward extension, internal rotation, external rotation and other movements to see if there is angle limitation or pain; Lower limbs will stand on one foot and squat deeply to see the balance of limb movements and muscles, and then arrange training movements and plans suitable for individuals.
one hour before muscle training, it is recommended to eat carbohydrate, low-fat and easily digestible carbohydrate foods, such as cereals, bread, rice balls or bananas, to supplement the glycogen consumed during exercise.
after exercise, supplement protein rich foods, such as sugar free soybean milk, to help repair minor muscle tears after exercise. However, it is not recommended to eat a large number of high protein foods to avoid increasing the burden on the kidney; At the same time, too much protein will also be converted into fat, aggravating the accumulation of body fat.
what are the muscle strengthening actions
the sedentary working form often makes the abdominal and back muscles weak due to lack of exercise, and the lower limb muscles are easy to lose. You can do 3 exercise to strengthen the muscles. When exercising, the highest principle is to avoid compensatory actions and no pain.
1. Simple stick pose: bend your elbows 90 degrees, kneel your feet, close your belly, keep your neck, shoulder and back in a straight line, draw your legs back in turn and lift your knees off the ground to train your abdominal core muscles.
2. Bend over the bird: open your feet the same width as your shoulders, bend your knees slightly, keep the natural curvature of your waist, hold the dumbbell with both hands, hold it back for 3 seconds, avoid shrugging, and train your back muscles.
3. Lunge squat: hold the back of the chair, squat down with one foot in turn, the front knee does not exceed the toe, the rear knee bends close to the ground, keep the trunk straight up and down, and train the lower limb muscles.