Developing such muscles requires a lot of sweat and self-discipline
In the eyes of many people, muscles have nothing to do with fairies.
From the outside
Muscle training can make the body feel more linear, help us maintain good posture, and let people show a sense of strength
Line creates the core word of youth
A certain muscle content can keep the skin in good condition, making the skin firmer and more elastic
Muscles are also important for our health
It can help us maintain good metabolic function and reduce the chances of obesity and relaxation in middle age
Especially for the elderly, osteoporosis, slow metabolism caused by chronic diseases, etc
Muscle relaxation brings a series of problems, such as blurring and relaxation of facial contour, loss of skin elasticity and facial wrinkles
The significance of muscle anti-aging can keep the body running closely and orderly, and provide vitality for maintaining our face value
So at this time, you can pay attention to the external improvement of beauty and skin care, pay attention to the anti-aging of deep muscles, really
Muscle the Second Engine of Life
It has more important influence on our physical quality
When we are born, muscles account for 23% - 25%
Participate in our physiological exercise and metabolism, and also ensure that Z can exercise, so some people say that it is the engine of life
As they grow, men's muscles grow faster than women's, about twice as fast
At the age of 25-30, muscle growth reaches its peak
Once you are over 30 years old, your muscles will not show too much good feelings towards you, and will disappear at a rate of 0.5-1% every year
After the age of 40, the annual muscle loss of the human body is about 2%
With the reduction of muscle mass, many problems will appear like lines, affecting our quality of life
It is not muscle that is lost, but health
70% of our body's water is stored in our muscles
After all, the water lacks the corresponding container to carry, and the external maintenance cannot be cached
But this is not an exact number. Someone made an experiment and found that the energy consumption per kilogram of muscle can reach about 40 calories
The same weight of muscle and fat is only one third of fat
People with low muscle content look more relaxed
Muscle is an important reason why we are not easy to gain weight after middle age, because muscle can help us store glycogen
As we all know, carbohydrates are easy to gain weight. When we eat carbohydrates,
It is broken down by our body into glucose, liver glycogen and muscle glycogen, and distributed in our liver and muscle
Generally speaking, our liver can store about 100-120 grams of glycogen, and our muscles can store about 200-400 grams of glycogen
When these two places are full, sugar will be converted into fat
The storage level of the liver will not change. Increasing muscle can help us store more glycogen instead of giving fat more opportunities
This is one of the advantages of high muscle content. Even occasional indulgence can bear the consequences of enjoying carbohydrates more than people with low muscle content
The greater the muscle strength, the higher the bone density
There is a word called "muscle wasting syndrome". The effect of muscle mass decline on people
After the age of 50, the loss of human muscle is accelerated. After 60 years old, the muscle loss is nearly 30%. After 80 years old, the muscle will lose half
In particular, if the lower limb muscles lose too much, it will increase the difficulty of blood flowing back from the heart, leading to leg discomfort
For example, the lower limbs feel cold and weak, that is, "old legs grow old first"
At present, the probability of muscular dystrophy among the elderly over 60 years old in China is 9.8%, that is, one in every 10 elderly people suffers from muscular dystrophy
Chronic diseases, such as muscle loss, osteoporosis, stroke, high cholesterol, arthritis, heart disease, may also come
Even better, we have muscles at any age, as long as we keep them
A survey shows that there is no difference in muscle growth speed between people aged 18-25 and people aged 50-65 in strength training
Therefore, in order to keep healthy, muscle maintenance is also what we should do
(1) Pay attention to protein supplement in diet. Eat more high-quality protein, dairy products, aquatic products, lean meat and viscera
Muscle growth also needs water, so form a good habit of drinking more water every day
Insufficient sleep will affect muscle growth and recovery
According to the survey, compared with women who have sufficient sleep, women who have long-term insufficient sleep have higher body mass index and less muscle mass
After basic maintenance, strength training can be further carried out with aerobic exercise
Can train aerobic running, swimming, rope skipping and other regular sports
Strength training has many basic movements, which can be completed in one hour at night
Like deep squatting, it can cover most of the lower limb muscles, such as the rectus femoris, lateral thigh muscles, waist abdominal core muscles, back muscles, etc.
Rolling the abdomen can concentrate on exercising the rectus abdominis and deep abdominal muscles to keep the body stable
Push ups exercise upper body muscles, triceps brachii, deltoid shoulder muscles, pectoral muscles, core muscles and trapezius back muscles
If you want more systematic and in-depth training, you can find a coach for professional guidance
Don't worry about muscles that will make you less feminine
After the exercise improvement measures, proper medical cosmetology can also help us maintain muscles
First of all, the facial muscles are anti-aging, and the fascia layer must be mentioned here
The fascia layer is like the foundation of our face, supporting the facial skin
It is located deep in the skin and consists of muscle, fascia and fat
The reason for the deep aging of the face is that the fascia layer is sagging and loose, unable to support the upper tissues
There are also beauty instruments for strengthening body muscles and shaping.
