Men, do you know how to retain muscles?

　　There are three major dangers of lack of muscle

　　Scientific statistics show that male Muscle content does not change much between the ages of 20 and 40, but begins to decrease at a rate of 1% per year after the age of 40. By the age of 60, the muscle content in a man's body is only equivalent to 75% of what it was when he was young.

　　1% per year is not as simple as a figure. It means three major harms: First, it will cause a decrease in the basal metabolic rate of men, and the external manifestation is weight gain. Secondly, muscles are an important part of organs such as blood vessels and other organs. Its decline has become a male cardiovascular disease. disease High incidence of accomplices. Third, it will lead to a decrease in strength and even difficulty in going up and down steps, which is the main reason why many middle-aged men feel back pain.

　　Muscle decline can be self-assessed

　　It is necessary for middle-aged men to use sit-ups and push-ups to generally understand their muscle condition. After warming up for 3 to 5 minutes, if both can be completed 20 to 30 times continuously each time, it means that the muscles are qualified.

　　Or use the "stair climbing test method", that is, use a slightly faster walking speed than usual to climb 40 stairs in a row. If you feel relaxed at 40 to 50, it means your muscle endurance is good. If you feel strenuous, your condition is poor.

　　The above method is only a rough standard. In order to grasp the decline of muscle strength in time, it can be done once every 3 months. Many cities now have community citizens healthy Physical fitness monitoring station, where everyone can go for more precise muscle testing.

　　exercise Abdominal muscles are the focus

　　Muscles are built through exercise. Muscle is the most "reciprocal" of kindness. As long as you give it some "benefits" every day, it will repay you 10 times in return. Modern vigilance has proven that the "general belly" formed by the elasticity of the abdominal muscles in men is closely related to many diseases such as high blood pressure, heart disease, and diabetes. Therefore, middle-aged men should focus on building muscles, among which abdominal muscles are the most important.

　　The easiest way to exercise your abdominal muscles is by bending down. Bend your waist downward, stand your legs upright, hang your arms and head in the air, do not force your hands to touch the ground, relax as much as possible, then stand up naturally, stretch the muscles of your back and legs, stop for about a minute, and repeat 3 times, twice a day, for two to three months in a row.

　　In addition, the method of doing sit-ups to exercise abdominal muscles is also simple and easy. If it is difficult at first, middle-aged men can also try to lie flat on the bed, straighten their legs together, and lift them up close to their chest.

　　In order to enhance the strength of the whole body, middle-aged people who have time should also do some low-intensity aerobic exercises for the muscles of the legs, back and arms, such as swimming, running, mountain climbing, etc. If it is supplemented by strength equipment training, the effect will be more significant.