Uncles also have big muscles! Daily exercises to strengthen your muscles

I get out of breath after climbing just a few steps, and I can't run when playing basketball, so I can only shoot. What are push-ups and can I eat them? Don't be surprised, I have heard all your thoughts!

Measure muscle age in 20 seconds

Did you know that muscles also have different age groups? Exercise habits, muscle proportions, and diet and lifestyle will all affect muscle age. Decreased muscle agility will limit activity types and exercise patterns. Therefore, by testing muscle agility, you can understand the age of your muscles and then learn how to exercise your muscles. Just follow the instructions below and you’ll know!

1. Sit on a chair without leaning against the back, straighten your back, bend your knees at right angles, and lightly hold the chair with your hands.

2. Stick two white lines 30 cm apart on the floor, and place your feet together and flat in the center.

3. Step out of the white line with both feet and then bring them together to return to their original position.

4. Move your feet back and forth once. Calculate how many times you can do it in 20 seconds.

Muscle age determination:

Under 20 years old → Over 42 years old

30-39 years old → 40-41 years old

40-49 years old → 38-39 years old

50-59 years old → 35-37 years old

60-69 years old → 31-34 years old

70 years old or older → 30 years old or younger

The body's skeletal muscle rate determines the metabolic rate!

Why is it said that skeletal muscle rate determines the body's basal metabolic rate? Under the same weight, 1kg of muscle consumes 100 calories, while 1kg of fat can only consume 4~10 calories, and the volume of muscle is only one-fourth of fat! From this point of view, as long as the body's muscle mass is higher, the body's basal metabolic rate will naturally be higher. In comparison, fat will only accumulate more fat and help little in burning calories. This is why the principle of weight loss is "increase muscle and reduce fat."

However, the prevalence of modern sports culture may invisibly increase the risks brought by fitness. For people who are overweight, it is recommended to start with aerobic exercise to lose weight. It is generally recommended that the skeletal muscle rate for men is above 34% and for women is above 27%.

This is how you train your muscles

Since muscles are so useful, is there any more convenient method besides training in the weight room? People are always a little lazy, and always want to find a time-saving and convenient way. Here are 4 muscle strength training methods that you will definitely love!

A. Tiptoe exercise: You can easily do it in your free time, whether you are brushing your teeth, drying clothes, watching TV, or waiting for a bus.

1. Stand with your feet shoulder-width apart.

2. Gently stand on your heels, keeping your body's center of gravity unchanged.

3. Slowly lower your heels.

B. Chair training exercises: When you are sitting on a chair and want to move your lower body, you might as well train your muscles.

1. Hold onto the sides of a chair with your hands and straighten your knees.

2. Use your hands to lift your legs off the ground as far as possible.

3. One set is 20 times. You can do 2 to 3 sets at a time, and rest for 30 seconds between each set.

C. Lunges: Great for training the lower body thigh muscles

1. Put your toes and heels together, stand up straight with your chest out, and keep your head, back, and legs in a straight line.

2. As you exhale, place your center of gravity on your right foot, step forward one and a half steps with your left foot, and bend your knee 90 degrees.

3. The right heel should be off the ground, maintaining a tiptoeing position.

4. 10 reps on each side counts as one set, and repeat about 3 sets.

D. Squat exercise: Squat is one of the most effective ways to train lower body muscle strength!

1. Relax your body and stand up straight with your chest out. Stand with your feet shoulder-width apart.

2. Keep your upper body vertical, slowly bend your knees and squat down, without your heels leaving the ground.

3. Squat until your thighs are parallel to the floor, hold for a few seconds, and then slowly stand up.

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