Bodyweight strength training, train the 5 major muscle groups! Great improvement in muscle strength and endurance, here are the benefits for you

Do you often suffer from muscle aches, back pain, and pain when you raise your hands? Do you have an elder in your family who has difficulty in moving and are you always worried that he or she may fall? After entering middle age, do you get tired easily whether doing housework or standing for a long time? You are only 30 or 40 years old, but you already have a belly that is more fat than your savings? These common conditions are all due to "weak core muscles"! Many seemingly simple daily movements will involve muscles. However, modern people have bad living habits and lack of exercise, and the health killer "sarcopenia" that causes premature aging is quietly finding you and causing long-term pain in your body!

The core muscles are like the body's airbags. Exercise them early to increase their protective power and say goodbye to the risks of muscle deficiency, soreness, insomnia, degeneration, and osteoporosis! The author, Ms. Xu Dongying, is a promoter of "core training with bare hands x rhythmic ultra-slow jogging". He said that "core training with bare hands" is a very friendly muscle strength training. It does not cost a lot of money, does not require auxiliary equipment, has no venue restrictions, and has a low chance of injury. You can start with just a yoga mat! Give yourself a little time to practice every day. After a few months, you will begin to notice that your body functions are slowly changing, from having difficulty in moving to being able to stand for long periods of time, run and jump, and long-term back pain will also improve. You will have more strength whether doing housework or lifting heavy objects, which will be a miraculous effect.

You can train 5 major muscle groups with bare hands

When you walk into my classroom, you can see many men and women in their 60s and 70s doing the "Banana Pose" for several minutes. Each of them has a standard posture and can chat easily at the same time. Some of them do the "Crow Pose" without getting red in the face or breathing hard, which is incredible. These postures that require core muscle strength may not be done correctly or easily even by young people. These older brothers and sisters have all undergone long-term course training and accumulated experience over the years before they were able to gradually perform each movement up to standard. When they first started the class, they found many simple postures very difficult to perform.

Many of the elders in the class are physically weak. Some have been injured when they were young, or unfortunately suffered from diseases that impaired their body functions. So during the training process, I never require them to complete the movements in one step or many times. Instead, they must understand how to use the important muscle groups involved in each movement, such as the legs, abdomen, hands, back, core, etc., correctly. I always remind my students to proceed step by step. Human muscles have memory. If the muscles slowly pull the joints to move, the body will gradually give feedback after continuous accumulation. Therefore, every movement in the course is trained in a safe mode. The more you practice, the more you grow. Each movement will naturally be done easily, and your physical fitness will definitely become stronger and stronger.

■The five important muscle groups of the human body

Practice early and gain health early! The benefits of bodyweight strength training

In all training courses, we emphasize the importance of "physical fitness"; the so-called "physical fitness" can be divided into 8 items: muscle strength, explosive power, muscle endurance, cardiopulmonary endurance, speed, coordination, balance and flexibility.

The above is in line with the physical fitness of ordinary people, but most of my students are seniors, so I have to change it to emphasize the importance of "physical fitness". According to the definition of "physical fitness" by the Ministry of Education's Sports Administration: "Physical fitness can be regarded as the body's comprehensive ability to adapt to life and environment (for example, temperature, climate change or viruses, etc.)."

(Original data source: National Health Administration, Ministry of Health and Welfare https://www.hpa.gov.tw/Pages/Detail.aspx?nodeid=571&pid=884)

Based on this concept, I designed the course content, which has two core themes: "bodyweight strength training" and "tempo ultra-slow jogging". The elderly can maintain muscle mass and flexibility through strength training, and then use a metronome with ultra-slow jogging to exercise cardiopulmonary endurance. After long-term teaching, I have observed all the students who have come to the class, and actually measured and tracked the changes in their physical function values. Whether in muscle strength, muscle endurance, cardiopulmonary endurance and flexibility, there have been obvious changes, and the results are quite amazing.

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! 》