Boys/kloc-will exercise muscles after 0/8 years old. Many adolescent young people want to build big muscles. However, Gou Bo reminded that muscle training is generally anaerobic exercise, with great exercise load and intensity. Teenagers at this stage are in the period of growth and development. If you do this kind of exercise excessively,
It will not only affect bone growth, but even lead to bone deformity. It is suggested that/kloc-under 0/8 years old, it is best not to rush to build muscle blocks, and do more exercise to improve endurance, which can play a certain role in promoting growth and fitness.
Middle-aged people focus on the waist and abdomen. A 40-year-old man must exercise his muscles, or your physical condition will accelerate. Gou Bo pointed out that for men, losing muscles means losing the foundation of life.
Middle-aged people can exercise the muscles of the upper arm, waist and abdomen and lower limbs respectively, focusing on the waist and abdomen. You can do sit-ups, push-ups, lie flat and roll your stomach.
Practice abdominal muscles and waist muscles; By lifting dumbbells and pull-ups, you can practice upper limb biceps brachii, deltoid and pectoralis major, which can prevent the loss of arm strength. Through weight-bearing squats and other actions.
You can practice biceps femoris and quadriceps femoris of lower limbs. It is advisable to do 8~ 10 group strength exercises three times a week. Walking for 30 minutes every day is also good for your health.
Extended information on muscle and diet:
Gou Bo, a professor in the Department of Health Sciences of Xi Institute of Physical Education, said that the most standard muscle level is the balance of the whole body muscle mass, which is symmetrical from left to right and up and down. In life, people can refer to the National Physical Fitness Test Standard formulated by the State Sports General Administration for self-test.
For example, after the age of 40, men can repeatedly do 10 push-ups and squat 19 times within 30 seconds. You can also test the hardness of your muscles by hand. Once you find that your physical condition can't meet the basic needs of work and life, such as breathlessness and weakness of your legs after climbing several floors, it means that you should strengthen your exercise.
Experts remind that exercise is a way to make muscles bigger, especially doing equipment exercise can make muscles bigger. The instrument belongs to instantaneous anaerobic movement.
The characteristic of anaerobic exercise is that it can improve people's explosive power and load-bearing ability and exercise muscles. When exercising, we should combine aerobic exercise with anaerobic exercise and stick to it for a long time. Those who haven't received equipment sports training, it is best to have the guidance of a coach.
Diet is related to muscle growth. Lu Yifan told reporters that eating more protein-rich foods is good for muscle growth. Thin people should pay more attention to increasing protein's intake, such as beef, eggs, poultry, bean products and so on.
At the same time, it is necessary to ensure the intake of carbohydrates and prevent protein from being consumed as heat energy; 12 A few hours before training, you can eat some high-calorie foods, such as chocolate and sugary drinks. Just finished training, drink less ice water. Some vegetarians also have the function of strengthening muscles.
People's Network-A little muscle can live longer. How to exercise muscles at different ages?