Muscle loss, it turns out that hormones are causing trouble! 3 major exercises to increase muscle and fight aging

Older people are more likely to suffer from cardiomyopathy, which can easily lead to falls. The key to "saving lives and preventing falls" is to increase muscle strength! Why do older people suffer from sarcopenia? Since the secretion of growth hormone will decrease rapidly, the tasks of building bones and muscles will not be able to proceed smoothly in the body, and muscle mass will naturally decrease. As muscle mass continues to decrease, you must do more strength training so that growth hormone will continue to be secreted and fight aging. There are some exercise methods to activate growth hormone, and I especially recommend three squat exercises. You may want to take notes!

Build muscle mass and promote growth hormone secretion

Just like the question of which came first, the chicken or the egg, muscle mass and growth hormone in the body are also highly correlated. Maintaining a certain amount of muscle mass throughout the body is of great help in promoting the secretion of growth hormone. Therefore, it is good to do some exercises to increase muscle mass. How to plan a muscle-building exercise plan? South Korea's famous hormone doctor An Cheyu wrote in his new book "The Key to Youth in 3 Weeks: Master the 3 major hormones to regain youth from the inside out in just 3 weeks. It does not require a recovery period and is more effective than medical beauty! In the report, the following principles are recommended:

Principles of muscle building and anti-aging

1. The most significant effect is achieved by exercising continuously for 30 minutes 5 days a week, and the exercise should be varied every day. If you do muscle exercise, you must rest so that your muscles can become more developed. Therefore, you need to alternate your exercise methods every day to exercise the muscles in each part of your body for better results.

2. The same exercise may have different levels of difficulty for different people. Please design an exercise plan that matches your physical fitness. It is better to reach an intensity that causes sweating and slight panting.

3. If you encounter a day when you cannot exercise, please walk for at least 30 minutes. The pace should be slightly faster than usual. Start at your normal pace for the first 10 minutes, then speed up a little for the next 10 minutes, and then walk even faster for the last 10 minutes. This will be better than walking at the same pace for 30 minutes.

4. In addition, the movements introduced in "The most suitable exercise for growth hormone" are combined with swimming, cycling, jogging, playing badminton, etc. that are within your ability, which will have a better effect on lower body strength training.

The exercises introduced in "The Best Exercise for Growth Hormone" are swimming, cycling, jogging, playing badminton, etc. that are within your ability range, which will have a better effect on lower body muscle strength training.

Three Exercise Methods to Secrete Growth Hormone

The thigh is the largest muscle in the human body, so serious thigh muscle training can help the secretion of growth hormone. The following are some exercises that can be done by men, women, young and old in their free time without the need for sports equipment. Exercises that train lower limb muscle strength are also simple and easy to learn:

★Tiptoe exercise

This movement will stimulate the muscles from the toes to the ankles, calves and thighs in sequence. People who do not exercise much on a daily basis or who have poor blood circulation due to sitting for a long time can do this exercise indoors at any time. Just doing this can promote blood circulation and exercise the lower limb muscles. Alternate the two steps and do each 10 times.

1. Hold the back of the chair with both hands, put your feet together, slowly lift your heels, stand on your toes only and maintain for 5 seconds.

《TIP》: Keep your back straight and do not bend your knees.

2. Then slowly lift your toes, standing only on your heels and hold for 5 seconds.

《TIP》： Hold the back of the chair. If you are familiar with the movements, you can try without the chair. The exercise effect will be more significant.

Toe lifting exercise: This movement will stimulate the muscles from the toes to the ankles, calves and thighs in sequence. People who do not exercise much on a daily basis or who have poor blood circulation due to sitting for a long time can do this exercise indoors at any time.

Squat

This exercise can strengthen the lower body muscles, especially the thigh muscles. Do it 20 times a day. If you are a beginner with poor lower body muscle strength or have difficulty maintaining balance, you can try varying the movements, such as "chair-assisted squats" and "back-to-wall squats."

1. Cross your hands in front of your chest and raise them to shoulder height. Stand with your feet shoulder-width apart.

2. While inhaling, feel your buttocks sitting back on a chair with your knees at 90 degrees. Stand up as you exhale.

《TIP》: Avoid letting your knees go beyond your toes and keep your back straight.

★ Leg lift exercise

This exercise is very suitable for people with poor lower body muscle strength. Simple movements can also strengthen the muscles around the knee joints, and it is also very effective in exercising the thigh muscles.

1. Put your arms behind you to support the floor, and place a rolled-up towel or small pillow under one knee.

2. When exhaling, straighten your legs and lift them up and hold for 5 seconds, with your toes pointed back toward your body. Do this 20 times on each side.

👉Recommended reading: Should your knees not exceed your toes when squatting? Chiropractor Dr. Zhang Xuanbin reveals: 3 principles of correct squatting