Do people age first? 4 sets of exercises to strengthen legs, maintain legs, and prevent aging
#cream of the crop#
Such.
And this.
Forget about European and American countries, after all, we can still use living habits and physical differences to explain, but with the spread of Internet popularity in recent years, it is not difficult to find that girls in neighboring countries often have such extremely beautiful scenes in winter. , the feature of not being afraid of cold is like "contagion", and you will quickly find that the sister paper around you is also wearing all kinds of beautiful skirts in winter, revealing
The white and flawless legs have become super cold-resistant physique one by one, incarnating as "freeze-resistant superman".
The beauty is really beautiful. In the cold and desolate weather, you can still enjoy the same scenery as summer. Of course, it is eye-catching for passers-by, but for the anti-freeze superman himself, what does a sentence say? Sooner or later, you will have to pay it back. Maybe it’s not a big problem to show your legs for the first one or two years. At most, you will not feel well and catch a cold for a few days. When you reach 30+, you can try again?
Not to mention wearing skirts in winter, even walking, walking up the stairs, wearing high heels for a long time will make your legs feel sore, and you will feel more and more fatigued, sore, tired, and even when the weather turns slightly cold, your knees will The pain is incomparable. As the saying goes, it is not unreasonable for people to get old before their legs. In addition, in order to pursue a beautiful appearance in daily life, we often ignore the basic protection of body parts, and our body will enter the "aging period" early. , There are many articles about stovepipe, today we will talk about how to take care of your legs.
With the passage of time and the increase of age, after the age of 30, the calcium content in our human bones will decrease at a rate of 1% to 5% every year, and the calcium in the bones of the legs begins to slowly lose, resulting in bone density. decline. The knee joint gradually ages, flexibility decreases, and the skeletal muscle decreases at a rate of 1% to 2% every year, the legs will become more and more "fragile", the stability will become worse, the movement will be inconvenient, and it will be easily injured or Fatigue occurs.
Modern people suffer from high blood lipids, high blood pressure, varicose veins and other diseases at a young age due to the high pressure of life and work, their work and rest habits violate the natural physiological laws, and the diet structure is unreasonable, which reduces the blood supply to the leg muscles. Using it, the muscles will feel tired and sore. In addition, due to the poor physical fitness and poor internal circulation function, the waste materials in the body cannot be discharged from the body in time, which affects the strength and function of the leg muscles.
If our legs appear to be walking, it is uncomfortable to climb stairs, and even it is very difficult to sit up and stand up, it means that our legs may have entered a state of "aging" in advance, which not only brings great impact to our daily life. The big changes will also lay down huge health risks for future life, so it is very important to protect our legs.
Reasonable diet structure, work and rest habits: In daily life, we should adhere to a reasonable three-meal diet structure, eat as little or no greasy, high-sugar, high-salt food as possible, so as to minimize the probability of three highs , Pay attention to a balanced diet, even if you add high-quality protein, calcium, and more sun, so that the body's bones and muscles remain strong, even if you add clothes according to the actual weather changes, avoid cold knees and legs, and promote blood circulation in the legs. The blood supply of the leg muscles is sufficient and the muscle groups are strong.
Moderate exercise: We can do some yoga poses for the maintenance and fitness of the leg muscles in our spare time. On the one hand, it can help to clear the circulation of the lower limbs, fill the blood and nourish the body parts, and on the other hand, it can stretch and strengthen the body. The muscles of the legs protect and stabilize the knee joint, while improving the flexibility of the limbs and enhancing the resistance to external pressure.
① First, sit in a sitting position on the mat, stretch your legs straight forward, and extend your upper spine vertically upwards. Put your arms behind your back and five fingers apart and stand on the ground. Inhale, flex your right knee, and bring your right thigh close to your lower abdomen. Step on the floor with the right foot, keep the left leg still, flex the knee slightly, the thigh muscles exert force and the toes are raised vertically, the left knee is in a state of straight up and straight down, and repeat the lifting and lowering of the knee for 15 times , and then switch sides.
②First of all, lie flat on the left side of the body on the mat, use your left hand to support the back of your head, keep your legs straight and close together, pass your right hand around your chest, support your forearm vertically on the ground, and keep your fingers apart. , put the palm on the ground, inhale, the gluteal and leg muscles exert force, drive the right leg to lift straight up, lift it to the highest position and stay for 10 seconds, then slowly lower it, pay attention to the lifting of the leg and move straight up and down Track, the posture of the upper body remains unchanged during the movement of the legs, repeat this group of lifting exercises 10 times, and then switch sides and legs.
③First of all, the body is in a standing position on all fours on the mat, the arms of both hands are straight down, the five fingers are apart to compact the mat, the distance between the two arms is a shoulder width, the two knees are a hip width apart, the knees of both legs are flexed, and the thighs are Keep the ground vertical, the calf is on the ground, the upper body and back are kept straight, the head and neck are relaxed, the eyes are looking at the floor, the weight of the body is consciously placed on the calf and the instep, inhale, the body and pelvis remain in a neutral position, The gluteal muscles, waist and abdominal muscles exert force, drive the right leg to abduct, straighten the right leg until the thigh is parallel to the mat surface, keep the body stable, maintain the pose for 15 seconds, then slowly lower the leg and place it on the mat surface, repeat After 15 reps of thigh abduction, switch legs.
④ The body is also lying on the left side, support the back of the head with the left hand, the right arm goes around the front chest to support the ground, the legs are placed on the floor in an overlapping shape, and the left leg is slightly bent and the knee is stretched forward over the right leg. , inhale, slowly lift the left leg straight up, hold the movement for 15 seconds when it is lifted to the most extreme position of the body, then slowly return to the cushion surface position, repeat the lifting movement of the leg 15 times, and then switch sides Swap legs.