The movement of the muscle group will prolong muscle loss, and the upper limbs, lower limbs, and core will move in 5 minutes every day!

● Doing heavy training at home can also increase muscle aging

● Aerobic + core, strengthen muscle endurance and prevent falls

● Sitting for a long time and aging is fast, and the brain is prone to deterioration

The fitness atmosphere is prevalent in China. Many young people like to do heavy training and muscle training, making it more convenient and efficient to use equipment. According to a survey by the National Health Administration, nearly 50% of the population's physical activities have not reached the advice of the World Health Organization. Except for lack of time, they do not know how to practice independently at home.

Sports can prevent and delay diseases

Sports coach Zhang Jiahua said that when a person reaches a certain age, his physical strength, muscle strength, and bones will gradually lose. In addition, he has high working pressure and poor exercise and dietary habits. If he does not start to "save his capital" early, he is prone to sarcopenia and loose bones, especially when he sits for a long time, and the risk of suffering from cognitive dysfunction increases. The health of the body and brain should be deployed ahead of time at a young age, and sports are the best remedies for preventing and prolonging the disease.

{9 Zhang Jiahua designed upper limbs, lower limbs, and core movements for the long run. Through stretching, turning, lifting legs, standing and sitting, exercising for 5 minutes a day, strengthening different muscle groups and improving pain in various parts caused by bad posture.

The mature ethnic group should integrate sports into daily life and become regular work and rest, avoiding the weaker and weaker the less active, and finally the malicious cycle causes disability and dementia; office workers can also make good use of fragmented time to exercise, and can also accumulate benefits. Zhang Jiahua reminds that sports should be maintained and it is recommended to exercise at least 3 days a week.

Precautions for exercise for the long muscle group

During the exercise, the muscles absorb air when stretching and the muscles retract and exhale, maintaining a regular rhythm. The body must be stable and balanced and hold the core of the abdomen to slowly increase muscle mass.

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Yuanqi.com [Yuanqi is coming to power] invites sports instructor Zhang Jiahua to show full-body muscle strength aerobics for a period of 5 minutes. A series of courses can exercise the core and prevent sarcopenia. If you want to know more sports information, you can watch it for free by logging in online.

【Electrical energy is moving】The movement method designed for the leader: https://pse.is/4yeddf

(Responsible editor: Ye Zicen)