Muscles represent men's health

Scientific statistics show that men's muscle content does not change much when they are 20 to 40 years old, but after they are 40, they begin to decrease at a rate of 1% per year. By the age of 60, the muscle content in men's body is only equivalent to 75% of those when they were young.

　　There are three major hazards for lack of muscle

　　　1% per year is not as simple as a data, which means three major hazards: First, it will lead to a decrease in the basal metabolic rate of men, and external manifestations are fattening. Secondly, it will cause muscles to decline and even make it difficult to get up and down the steps, which is the main reason for many middle-aged men to feel sore back pain.

　　Muscle decline can be self-tested

　　Middle men need to use sit-ups and push-ups to understand their muscle condition generally. After warming up for 3 to 5 minutes, if two Those who can complete 20 to 30 times in a row each time means that the muscles are still qualified.

　　Or use the stair test method, that is, use the speed of walking slightly faster than usual and go up to 40 steps continuously. If people feel relaxed at 40 to 50, it means that the muscle endurance is good. If you feel it is difficult, it means that the condition is poor.

　The above method is just a rough standard. In order to grasp the decline of muscle strength in time, you can do it every 3 months. Nowadays, many cities have community citizens' health monitoring stations, and everyone can go there for more precise muscle tests.

　　Exercising abdominal muscles is the key

　　Muscles are the most grateful. Muscles are the most grateful. As long as you give it some benefits every day, it will repay you with 10 times the reward. Modern alertness proves that the general belly formed by the abdominal muscles pushing elasticity, It is closely related to many diseases such as hypertension, heart disease, diabetes, etc. Therefore, middle-aged men should focus on the key points of muscle training, among which the abdominal muscles are the most important.

　　The method of bending down to exercise abdominal muscles is the easiest. Bend your waist down, your legs are upright, your arms and head are drooping, and hang in the air. Don’t force yourself to touch the ground with both hands, try to relax, then get up naturally, stretch the muscles on your back and legs, stop for about one minute, repeat 3 times, twice a day, for two to three months. Effective.

　　In addition, sit-ups are also easy to exercise abdominal muscles. If it is difficult at the beginning, middle-aged men can try lying flat on the bed, stretching their legs together, and lifting them upwards toward their chests.

　　In order to enhance the strength of the whole body, middle-aged people who have time should also perform some low-intensity aerobic exercises on the muscles of their legs, back and arms, such as swimming, running, mountaineering, etc. If it is supplemented with strength equipment training, the effect will be more significant.