To prevent falls, start with anti-aging! Do muscle endurance training + hip joint walking

Recently, there have been reports of many celebrities falling down when going up and down stairs or while walking. Be careful, as this may be caused by a decline in muscle endurance! Through "muscle endurance training", you can prevent frequent falls when walking and delay aging. Correct posture and walking method are also key to preventing aging. Learning to use the "hip joint to walk" is the key and can also enable aerobic exercise to achieve the best effect.

Exercise your muscles throughout your body to walk correctly and maintain a good posture

Only by exercising the muscles of the whole body in a balanced way can you walk easily with the "correct walking method" and your posture will become more and more correct. Before starting muscle endurance training, there is another important task, which is to make the whole body soft before exercise. Do some stretching exercises first to relax your body.

Do stretching exercises first and then train muscle endurance. It is suitable to stretch right after taking a shower.

The biggest purpose of doing stretching exercises is to maximize the effect of muscle endurance training and avoid injuries. These two points are often listed as the benefits of doing stretching exercises. In his book "Build an Ageless Physique, Start with Muscle Endurance Training", Japanese sports medicine master coach Ryuji Tachibana said that before exercising, you should make your body flexible, and the body's range of motion will be widened. Muscle endurance training can also be done by increasing the range of motion of most movements through stretching exercises, such as stretching the thighs or arms, straightening the knees, or bending the arms and knees. By increasing the range of motion, the effect of muscle endurance training can be improved.

When is the best time to do stretching exercises? Coach Ryuji Tachibana believes that the most effective time to do stretching exercises is right after taking a shower. It is recommended to do stretching exercises after taking a 39-degree warm bath. At this time, the originally tense muscles will relax due to the water pressure and blood circulation will improve. Doing stretching exercises when your muscles are relaxed after taking a bath can produce very obvious results.

People with good body shapes or beautiful walking postures all use the "hip walking method" to walk. This walking style is to land on your heels first and walk forward with your knees straight.

Hip joint walking method to fight aging, straighten your knees and walk forward

In addition to exercising muscles throughout the body and doing stretching exercises, anti-aging also requires attention to the "correct walking method", which refers to the "hip walking method". When walking, the most important part is the muscles of the hip joint. If the endurance of this part of the muscle declines, the balance of the whole body will collapse and the walking posture will become strange. The inability to use the hip joints flexibly when walking can be considered a sign of aging.

People with good body shapes or beautiful walking postures all use the "hip walking method" to walk. This walking style is to land on your heels first and walk forward with your knees straight. When you walk, your knees are straight, and to move forward you must use the muscles in the back of your lower body, that is, the muscles in the back of your thighs and buttocks. Therefore, the force will actually be directed forward, and naturally there will be no unnatural postures such as hunching over or stretching the head forward.

Learning to "walk with your hip joints" can help you get the best results from aerobic exercise

Learning to use "hip walking" can maximize the effectiveness of aerobic exercise. The benefits of aerobic exercise include: inhaling a large amount of oxygen, which consumes sugar and fat in the body along with oxygen, ultimately reducing body fat, preventing obesity, improving physical fitness, and achieving weight loss effects. In addition, the bad cholesterol (LDL) and neutral fat in the blood will decrease, while the good cholesterol (HDL) will increase. Aerobic exercise can also effectively reduce the incidence of chronic diseases, especially high blood pressure, colorectal cancer, diabetes, and osteoporosis.