Do joint ligaments often get injured? The Master of Strong Muscles: 3 Magical Exercises to Fight Aging

Many people accidentally get injured during sports, such as fractures caused by falls, or injuring the cruciate ligament of the knee while running. Others always run around the playground in the same direction, causing their legs to be different in length, which in turn causes low back pain, sciatica, etc., and then they realize that it is due to their poor coordination and insufficient muscle strength. How to break through this dilemma? Experts suggest that it is not enough to just move. Learning these three tricks will make your exercise truly effective and can fill your body with energy to help fight aging.

Former Vice President Vincent Siew was once playing golf when he accidentally slipped and broke his foot. His ankle was in a cast for two months. Through a friend's introduction, he met Professor Peng Shumei of the Department of Sports and Health Promotion at Culture University, who was good at building physical fitness and rebuilding muscle strength. He began to do muscle strength and physical training at least three times a week, with instructions on stretching muscles, breathing oxygen to stimulate nerve activation, and performing gravity training. Later, his leg strength recovered well.

When doing various exercises, we must emphasize safety and effectiveness

Professor Peng Shumei, known as the "Master of Muscle Strength," said that no matter what kind of exercise you do, you must emphasize safety and effectiveness to achieve the principle of anti-aging, so that it can be a lifelong exercise. Safety measures first require you to understand the functions of all the joints in your body and evenly train the angles and surrounding muscles required for each joint to move. During exercise, each joint surface, joint cavity, and joint capsule must be subjected to an average number of resistance stimulations in order to produce synovial fluid, making the joints flexible and elastic. If you do not exercise, your joints will become rigid after you are 30, and become more stuck and unnatural as you age.

Only safe and effective exercise can achieve anti-aging and sustainable development

How to exercise safely and effectively? Professor Peng Shumei said in her new book "Strong Muscle Master Peng Shumei Teaches You How to Exercise Your Core Muscles" that anti-aging exercise starts with strengthening muscles and bones, and the following 3 magic weapons should be incorporated into every exercise. Imagine your breathing, heart and muscles working in coordination like three pumps to convert nutrients in the body into an endless supply of power.

Alternating between chest inhalation and abdominal exhalation can make the training of the cardiopulmonary and muscular systems highly efficient.

Magic weapon 1: Chest breathing and abdominal exhalation

Alternating between chest inhalation and abdominal exhalation can make the training of the cardiopulmonary and muscular systems highly efficient.

Chest breathing

Use your concentration to find the ribs in your chest, open your mouth and make an "ah~" motion. Imagine that you are singing a high note. This will naturally cause the diaphragm to expand and open the ribs. Repeatedly inhaling and stretching the chest can pull the torso and related respiratory muscles (abdomen, waist, back, etc.) upward. In addition to making the torso lines more elegant, the most important thing is that it can make the heart more active, the myocardium stronger, the coronary arteries more flexible, and reduce the occurrence of cardiovascular diseases.

Abdominal exhalation

Use your concentration to find the Dantian in your abdominal cavity. Don’t know where the Dantian is? When you open your mouth and make the "ah~" motion while tightening your anus and buttocks, you can feel your belly sinking. At this time, your navel is squeezed deep into the abdomen close to the kidneys, which is the Dantian. When you exhale back and forth, your navel acts as a button that steadily presses out qi and blood, squeezes out nutrients from inside the body and transports them to external muscles, providing energy to generate muscle strength.

Learn to focus and unify your mind and brain

Think about the exercise with your heart, and use your brain to intend the changes in the movements. For example: focus on using your breathing to guide the flow of qi and blood, manipulate the muscle cells throughout the body through the unity of heart and brain, sense the body's transition from a quiet state to a high-energy state of exertion, inhale external oxygen, exhale internal air, and let the air flow through the blood vessels to deliver nutrients to the muscle cells throughout the body, like pumping air, allowing the muscle cells to fly high and far like a balloon filled with air. At this time, there is a constant supply of power in the organ tissues, allowing you to complete the desired movements, making your body light and full of energy during exercise, and enjoying the fun of exercise.

Training the core muscles well can stabilize the spine and allow angular velocity (joint rotation) and torque to be effectively transmitted (force stability).

Magic weapon three: learn to control the core muscles

The core is defined anatomically as part of the torso, including the thorax, spine, pelvic girdle, shoulder girdle, etc. These skeletal segments are attached with external superficial muscles and internal deep muscles. They serve as the bridge between the lower limbs and upper limbs. Training the core muscles well can stabilize the spine and allow the angular velocity (joint rotation) and torque to be effectively transmitted (stable force). Not only does the force of each movement start from the core to all parts of the body, but when you want to change movements, the force can also be returned to the core and start again. No matter how long the exercise time is (training endurance) or how fast the speed is (training reaction and balance), you can reach the finish line steadily like a marathon runner, because your strength comes from the aerobic energy brought by the blood in your body, and the blood flow is properly distributed, so you have plenty of endurance.

Learning to breathe, integrate your mind and heart, and control your core muscles can improve the quality and effectiveness of your exercise. Physical injuries and pain are caused unintentionally. Aerobic exercise, resistance exercise, and balance exercise can keep you away from the threat of weakness and falls and make you more flexible in response.