Middle-aged people should step up training

Middle-aged-prone fu, watching the women were busy all day lose weight, men who may from time to longer remain indifferent. Because of the appearance of Fa-Fu is a shape-aliasing, reason is the declining content of the body muscles, but also endanger health, so men in middle age to old age or even the strength training should be strengthened.

Muscle loss unhealthy

Science and statistics show that men 20 to 40 years old muscle content changed little, but after 40 years of age began to decrease rate of 1% per year; to 60-year-old, male body muscle content equivalent to only 75% of youth. Do not sound like this 1%, its behind concerns: Firstly, it would result in reduced male basal metabolic rate, external manifestations of "Fa-Fu"; Secondly, the muscles of the heart and other organs of the important part, and its decline has become male heart high incidence of vascular disease of the "hired guns"; 3 will result in decreased strength, and even find it hard to both up and down stairs.

General understanding of their muscles to the situation, you can sit-ups and push-ups to test the method. Warm-up 3 to 5 minutes, and if both can be completed for each successive 20 to 30 times, then the muscles of qualified status. Or use "Test on the stairs," that is used to walk a little faster than normal speed, a row on the 40-story height. If 40 to 50 seconds to complete, feeling relaxed, it indicates that a good muscular endurance, if you find it hard to show that the situation worse.

Strength training to master the principles of

There may be some middle-aged people may think that, often running running, playing ball fitness on it. Aerobic exercise can improve cardiopulmonary function, but to increase the strength of the quality of these movements are not enough. In order to enhance muscle strength, middle-aged people may be pulling power devices, lifting dumbbells, doing push-ups, sit-ups, squatting, etc. to strengthen the legs, back and arms of the muscle strength. Experts suggest doing strength training, you should follow the following principles:

One, pay attention to prevention of muscle pain and sports injuries. Usually at the beginning of training, each load should be able to more easily repeat the exercise 10 to 12 times is appropriate, after a gradual increase. Strength training three times a week.

2, first, the big muscle exercises, and then in small muscle group exercises. No matter what kind of exercises carried out, should pay attention to fully straighten limbs. Each part of Exercise 2 to 3 groups. Practicing various instruments, each practice will not take too long interval.

3, to avoid suffocation. When such as dizziness, cardiac arrhythmia, palpitation shortness of breath, chest pain and other adverse reactions, strength exercises should be stopped. When doing strength training in patients with hypertension due to be careful to take low-intensity, multi-group a few principles.

4, we must persevere, muscles need time to exercise is cumulative.

Abdominal exercises can prevent low back pain

Did you know that abdominal muscles will be able to induce low back pain? Due to abdominal weakness, abdominal bulge forward, the body center of gravity will move forward. In order to adapt to this change, before the sudden increase in lumbar spine and lower back muscles are pulled too easily cause fatigue, functional back pain occurs. Therefore, strengthening the abdominal muscles exercise can not only fit body, but also to enhance the stability of the spine to alleviate back pain and so on.

Abdominal sit-ups exercise the easiest method. Some middle-aged people is difficult if one started, you can do first in this action: supine, legs straight feet close together, lifted up close to the chest can also exercise the abdominal muscles.

Air Dengju supine, the lower back close to the ground. The leg lift, bicycle pedal moves slowly; breath, raised his upper body, with the right elbow touching left knee, keeping two seconds, to restore; then the left elbow touching right knee, the same to keep two seconds , and then slowly return to starting position.

Reverse roll supine abdominal and lower back close to the ground, his hands on both sides of the body, legs lifted and the

Upper body was 90 degrees, legs crossed knee joint peg-leg, tighten the abdominal muscles, and then exhale a little lift the buttocks, lower back slightly from the ground to keep two seconds, then slowly return to starting position.

Wrestling training can prevent the elderly

As the older of the reasons, many elderly people do not realize that the power to enhance their training. However, studies have shown that strength training can not only help the elderly to reduce the danger of wrestling and fractures, but also help improve the daily lives of elderly self-care ability. In addition to strength training the muscles of the elderly can be more robust, but also can improve the elderly endurance, enhanced bone density, improve the body's insulin sensitivity.

Senior citizens exercise the power must first selected according to their physical condition appropriate manner and the amount of exercise, at the beginning must be moderate and gradual manner. The power of some simple exercises, such as moving frequently to move inside the chair, to mention some other major things. In the case of physical conditions allow, the elderly can also do some lightweight dum