When we talk about aging, we often pay attention to wrinkles on the face The hair becomes white and less. These are all changes in our appearance, but there are still many small signs that you have not noticed. In fact, they are the real signs of aging in our body, such as:
● Take two steps in a hurry, but almost fell;
● ranWhen walking up the stairs, the number of times your feet are stepped on the air is gradually increasing;
● It is easy to get rid of your feet when walking;
● After sitting for too long, you will feel Weak legs.
Do you feel weak in your legs, easy to cripple, or often step on the air, stagger and fall?
With a similar feeling, it’s actually the signal that the body’s muscle strength is beginning to decline. We often say, “People grow old before they grow old.” Yes, many times when you feel that you are aging, it often starts from the legs. . In fact, when our body begins to age, it will also bring about insufficient flexibility. For example, when we can’t bend down or raise our legs, we often say, “Oh, we’re old, the tendons can’t be stretched.” Sometimes, do you find it difficult to maintain your balance? When you often raise one leg, you just sit on the sofa. What is the reason for this? Many people may think that this is due to insufficient muscle strength. In fact, not only your insufficient muscle strength, but also insufficient flexibility is also a big problem.
If you want to start fitness after 40 years of age, should you do strength training first, or do physical stretching first? The answer is : First go to stretch your muscles before retraining.
If you think your aging is caused by insufficient muscle strength, so go to the gym for a lot of strength training, please pause first, you should Change a training strategy and start with stretching.
If you can’t make your muscles soft, justDid not train good muscle strength. In the case of muscle stiffness, the training efficiency is not high, and it is easy to cause yourself to be injured, even to the lumbar spine or knees and other important joints. This is a more serious sports injury and it is difficult to recover.
Therefore, fitness novices who are over forty years old should start with stretching to soften their muscles, rather than using weights to make them strong and tough.
The well-known Japanese Olympic athlete Noriaki Kasai was born in Hokkaido in 1972. He is a famous Japanese ski jumper and has participated in 8 consecutive games. In the Olympic Games, he became the historical "first person" who has participated in the 8 Winter Olympics. He is hailed as a contemporary immortal legend, and now he is also serving as a coach to train new athletes. He analyzed that after the age of 40, if you want to start fitness training, you must first start with stretching, so that when your muscles are soft and full of elasticity, you can improve your stability during training and stimulate your body. Maximum training potential. When your body relaxes, the range of movement of the lower limbs will become larger, making your training more flexible, and it is not easy to step on the air, fall, or twist your feet.
Kasai recommended two stretching exercises for the lower limbs, which can help you lay a good foundation for further training.
1. Stretch the gluteus maximus
Sit on the ground with knees bent, put your hands on both sides of your body behind you, support your body to maintain balance, then lift your left foot, put your ankle on the knee of your right leg, and slowly feel the stretch of the hip muscles for 60 seconds. Breathe slowly.
After you are done, change your right leg for training.
2, stretch your calf
Support the ground with your hands and feet, leaning down, straighten your legs and hands, keep your back straight, and raise your buttocks. On the basis of keeping your body balanced and stable, raise your right leg, and Hold for 60 seconds and feel the stretch of your left leg.