People who can only maintain a three-minute heat level can exercise muscles like this. Because ordinary people do not aim to be a bodybuilding player, they do not need to exercise their figure to the point of being absent, but they still need to prevent the muscles in the body from atrophy and keep the muscles in a state where they can keep moving. Although the above purpose can be achieved by engaging in different types of exercises, you can achieve better results than trying everything by scattering and locking the target on the muscles that need to be moved for training. After you develop a sports habit, increase its strength. I suggest that "four minutes of high-strength interval training" can be set as the goal of personal sports. The specific approach is that in order to balance cardiopulmonary function and muscle strength, you can use "twenty seconds of exercise and ten seconds of rest" to perform eight TABATA training sessions. And during the execution process, add these three muscle tying projects.
{9 Because the rotating muscle belongs to the "deep-layer muscle", if you do not deliberately pluck it, it will easily atrophy.The common symptoms of forty shoulders or fifty shoulders are mostly related to the stability of the shoulder joints, and the decline of the muscle strength of the rotating muscle is also one of the causes of the symptoms.
Because training centered on rotating muscles is more professional, this book does not introduce it, but I suggest that you can do more volleys to strengthen the muscles near your shoulders. When you stand up, imagine in your brain that the shoulder blades on both sides of the left and right feel exactly close when your body goes down.
There is located near the scapula on the left and right sides. There is a special fat called "brown fat". This fat can increase the human body's recognition as long as it is burned. Therefore, as long as the part is constantly stimulated, the body temperature can be increased and the purpose of promoting recognition can be achieved. People with more brown fat are less likely to suffer from chronic diseases such as heart arrhythmia, hypertension, diabetes, coronary disease, and brain vascular disease.
For people or women with weak muscle strength, because doing a stumbling block may easily hurt the waist, you can use the knee to touch the ground like in the picture, or use the wall to make a push-in-wall stand.
When people generally mention "abs", most of the impressions that there are three muscles on the left and right. If the muscles in this part are solid and clear, they will be called "six muscles". The abdominal muscles are also called "rectomy abdominal muscles", and they have four blocks on the left and right sides of the human body.
The most inconspicuous part is below the belly button and the lowermost part of the rectus abdomen. If the rectus abdominis muscle strength declines, the stomach will protrude. A person with a chubby figure actually means that his abdominal muscles are very weak. Once the muscle strength in this area is not strong, the body will be understressed, which will lead to low back pain and constipation.
In Japanese martial arts and martial arts, this place is called "dantian", and a few centimeters below this belly is considered to be the center of human life activities. It is said that if you can focus on your dantian when you breathe, you can adjust your self-discipline nerves and improve fatigue. However, if you don’t have the habit of using the lowermost muscles of the rectus abdominis on weekdays, it is impossible to concentrate your strength in your dantian and breathe in one go.
It can be said that tying the muscles below the belly, that is, the lowermost muscles of the rectus abdominal muscle, is an indispensable ring for maintaining life activities.
But even the abdominal muscle movements that ordinary people often do, such as sitting up, it is difficult to reach the bottom of the rectus abdominis muscle. To train the muscles here, the focus is not on the upper body, but on the leg lifting action. Like "upping your legs" is a movement of lying in a lying position and lifting your legs interactively. By doing a tilt legs, we can practice how to focus our strength on the lower abdomen (pictured below). In order not to hurt the waist, we need to focus our entire energy on the abdominal muscles below the belly. I hope you can put this exercise into high-strength interval training.
Another movement I want to recommend to you is the tablet support. Although this exercise is supported by the elbow and fingertips (although the posture is like standing up, the flat support is used to support the whole body with the elbow), this exercise can effectively strengthen the muscles in the lower abdomen even if it only takes thirty seconds to one minute of fragmented time.
When you start the trial, you will find that it is not easy to hold it for a minute, and if the posture is not correct, it will damage the waist. Therefore, when doing flat support, remember to focus your mind on the lower abdomen and not overly fold it to the waist. If you are a person with poor muscle strength, you can start the trial with the posture of maintaining your knees on the ground.
3. Activate the muscles of the buttocksAfter a person loses the ability to walk, the muscles of the buttocks will atrophy the most severely. The muscles of the hips, the muscles of the abdomen and back together support our bodies. Because it is difficult for people with declining hip muscles to stand alone, they are prone to lose their focus when they stand wearing pants or tits.
When it comes to how to exercise the hip muscles, I believe many people will immediately think of "squats", but the main squats in squats are actually the muscles of the thighs rather than the buttocks..
Since the purpose of our muscle training is to maintain daily needs, I recommend that you try it, just a simple way from the posture of sitting in a chair to the "chair squat" that stands up (see the picture below).
Chat squats are repeated cycles from sitting on the chair to standing up, then slowly returning to the chair, and then standing up. When you are doing chair squats, please don’t forget what I reminded me during the previous exercise, and focus your strength at the bottom of the rectus abdominis.
When doing chair squats, if you can stand up without any effort, you can further try to stand up with only one foot if it is not easy for most people to do at first. If you feel it is difficult to stand up with a single foot, you can try to change from standing with your butt to a single foot and then slowly sit back on the chair after your butt has left the chair. Chair squats can be done at any time, including rest time at work.
In addition to the three methods of exercising these three muscle parts I introduced in this article, of course there are many different exercising methods. You can search online by yourself, or ask coaches familiar with the field to conduct different training during the morning exercise time. Because you keep doing the same exercise, the body will be experiencing the stimulation brought by the action, which will weaken the effects of the swelling.
※ This article is excerpted from "Life with less food: Eat less, make you thinner, live longer, and make your head and body more energetic diet.""Life with less food: Eat less, get thinner, live longer, and make your brain and body more energetic diet"
Author: Ishiguro Seiji
Translator: Lin Weihan
Publisher: Times Publishing
Publication Date: 2023/01/17
