Strengthen cardiopulmonary function and increase muscle mass. Expert tutors 5 minutes of exercise to prevent sarcopenia

As I grow older, my body muscles slowly lose. When I move to towels and cans, I feel difficult to get up and my body weight is not bad, and I am careful to get "sarcopenia". The National Health Administration pointed out that the prevalence rate of oligospermia in China is high and has been officially regarded as a "disease" for treatment; after the age of 40, muscle mass begins to decline. If you do not exercise well and eat a balanced diet, oligospermia may come to the door early.

●Nearly 50% of the muscle strength in the middle age period

●Stretching exercise, cardiopulmonary aerobicity, strengthening exercise, minor asthma, minor pain exercise, muscle building ability

Sports expert Ge Houhan said that progressive resistance training can strengthen muscle strength and increase muscle mass, suitable for office workers, middle age and mature people. For example, the popular "squats" can strengthen cardiopulmonary function by leg training, and "squat change" can combust fat and increase muscle mass.

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Ge Houhan demonstrated "movement and warming up the body". First, maintain a stable standing posture, activate fingers to stimulate the peripheral nerves, then place both hands at the height of the waist and prepare three movements, including turning the knee lift, backward knee lift, and step-by-step body turning, to activate the joints and muscles throughout the body.

Ge Houhan emphasized that when muscle fat burning training, you should pay attention to the movement from slow to fast, gradually maintain your stable speed, and breathe slowly and breathe easily when applying force with breathing. After learning this fitness combination, you can play independently without having to go to the gym.

Fat burning and fat in the whole body

1 Turn and lift the knee

action: slowly lift the leg, touch the knee to the palm of the side, touch the right knee with the left palm, and touch the left knee with the right palm, and press the waist and rotate, each time for 20 to 30 seconds.

Efficacy: Basic fitness exercises, slowly adjust the speed and increase strength.

2 Back span lift the knee

action: Keep standing, span the right foot back, bend the knee slightly, use the strength of the foot to lift up, lift it to the height of the belly, lift the knee after the back span, remember to place the center of gravity on the left foot, and then change the left foot and turn the knee to lift the knee.

Effects: Warm your body and exercise lower limb muscles.

3 Stepping and turning

Action: Hold your hands on the floor with your hands, step on the outer side of your right palm, and then stretch your right hand upwards and open it, then retract your elbows to your ankle, do it 5 times in a row, and change your left hand and left foot and move your step.

Efficacy: Activate the link and activate the body's vitality.

Yuanqi.com's newly revised version online [Yuanqi is coming], and sports expert Ge Houhan invited the 5-minute physical muscle strength to burn fat. If you want to know more sports information, you can watch it for free by logging in to Yuanqi.com online.