Strength training can increase muscle, reduce fat, and reduce back pain! A dentist got rid of pain and lost weight

Why train strength?

The human body has an interesting mechanism: if the muscles are not deliberately destroyed, they will not continue to grow and increase. When we do strength training and make the muscles exert force continuously, the micro-capillaries in the muscles will be compressed. When the blood vessels are compressed, the muscles begin to lack oxygen. At this time, the human brain realizes that the body is under shock and crisis, and then stimulates growth hormone, causing the muscles to tear and regenerate.

Strength training can also improve the body's metabolic capacity, from the beginning of exercise to the end of training, which can even last up to 48 hours, to achieve the effect of increasing muscle and reducing fat. Therefore, many students who come to class have a significant decrease in body fat values ​​after long-term training, and there are countless cases of successful weight loss.

When muscles continue to exert force, blood vessels will continue to be compressed, so that the muscles will fall into a state of hypoxia. The brain will judge that a serious condition has occurred in the body, so it produces growth hormone for the human body to use.

■Principles of muscle strength training

【Student case sharing】

A young dentist who improved his high blood pressure and obesity through exercise (29 years old, Gao Hengkai)

I am currently working as a dentist. I just returned to Taiwan from abroad at the end of 2021 and took Teacher Xu Dongying’s online course with my mother. My mother was originally a student of Teacher Xu’s course at Wenshan Sports Center. Because physical classes were suspended during the epidemic, she had to focus on online courses. So far, she has been attending classes once a week.

I have always had problems with being overweight and having high blood pressure. After starting the class, I decided to change my eating habits at the same time, eating meat first, then vegetables, and reducing my starch intake. After 3 months, I lost 10 kg from my original weight of over 100 kg, and my systolic blood pressure dropped from 150 mmHg to 140 mmHg.

A while ago, I had surgery for nasal polyps, so I was unable to attend classes. Surprisingly, I found that I did not gain weight again. This made me feel that Teacher Xu’s training is really different from other weight loss methods. It can truly eliminate fat, so it is not easy to gain weight again. In addition, Mr. Xu’s core muscle strength training also improved my back pain. Because my job requires me to maintain a fixed posture for a long time, my waist often hurts and is uncomfortable. Teacher Xu suggested that I strengthen my lower back muscles. After long-term practice, I feel that my core muscles are stronger, and I am less likely to feel back pain even after working for long hours.

Due to my busy work, I have not developed a habit of exercising. At most, I go to the sports center to swim. But since I took Teacher Xu’s course, it not only helped me lose weight, but also improved my muscle strength. I feel very happy. The weight loss goal I set for myself is to reduce to 70 kg. I must continue to work hard and hope to achieve my weight loss goal soon.

Core Muscles - Crunches

Main training: rectus abdominis and upper abdominal muscles

Recommendation: Train once every 2 to 3 days, do 1 set each time, the first set isotonic training 10 times, the second set isometric training about 60 seconds, rest about 20 seconds between sets

Training benefits: The abdominal muscles can stabilize the lumbar spine, reduce back pain, and help the elderly get up, stand up and squat.

Points to note: When you raise your head and shoulders and hold them for 60 seconds, remember to tighten your chin and breathe normally without holding your breath.

Ready Position

1. Lie flat on your back with your knees bent and your feet open about shoulder width apart

2. Place your heels directly behind your hips and your hands on your thighs

Action essentials

3. The first group should do isotonic training first. Do sit-ups, move your fingers toward your knees, tighten your abdomen, exhale when you go up, and inhale when you go down. Please maintain normal breathing and do not hold your breath. Try not to let your head and shoulders touch the ground.

4. The second group does isometric crunches. When you sit up, move your fingers as close to your knees as possible, tighten your abdomen, lift your head and shoulders up, and stay at the highest point for about 60 seconds. Please maintain normal breathing and do not hold your breath.

＊Teacher Xu’s little reminder:

Some older students may not be able to stand up or have difficulty standing up due to insufficient upper abdominal muscle strength. At this time, they will use the shoulder and back muscles to apply force, resulting in compensatory effects and shoulder and back pain. This is a normal phenomenon and will gradually improve after long-term training. Remember to really contract your abdomen when doing sit-ups. In addition, maintain normal breathing to avoid feeling dizzy and uncomfortable due to holding your breath.

This article is from Jinghao Publishing House's "Core Anti-Aging Rhythm Ultra-Slow Running: Slowly build up muscle strength with bare hands, help you get rid of fat belly, relieve pain, reduce the three highs, increase bone density and metabolism, fight aging and get rid of sarcopenia! 》