The necessity of muscle training for men

Many men like to exercise to build muscles and look special. Muscles are also the most grateful organ of the human body. As long as you exercise it every day and give it benefits, it will definitely return you 10 times. So what is the use of muscle training for men? How to do muscle training? Let me explain it to you.

Lack of muscle has three major hazards

Scientific statistics show that the muscle content of men does not change much between the ages of 20 and 40, but after the age of 40 it begins to decrease at a rate of 1% per year. By the age of 60, the muscle content in men's bodies is only 75% of that in their youth.

1% per year is not just a simple number. It means three major hazards: First, it will lead to a decrease in men's basic metabolic rate, which is manifested as weight gain. Second, muscle is an important component of organs such as the kidneys and kidneys. Its decline has become a culprit for the high incidence of cardiovascular diseases in men. Third, it will lead to a decrease in strength, and even walking up and down stairs will be difficult, which is the main reason for many middle-aged men to feel back pain.

Muscle atrophy can be self-diagnosed

Middle-aged men need to use sit-ups and push-ups to get a general idea of ​​their muscle condition. After warming up for 3 to 5 minutes, if both can be completed 20 to 30 times each time, it means that the muscles are in good condition.

Or you can use the "stair climbing test", which is to climb 40 stairs in a row at a speed slightly faster than your usual walking speed. If you feel easy between 40 and 50, it means your muscle endurance is good. If you feel strenuous, it means your condition is poor.

The above method is just a rough standard. In order to grasp the decline of muscle strength in time, it can be done every 3 months. Now many cities have community citizen health monitoring stations, where people can go for more accurate muscle tests.

Exercise the abdominal muscles is the key

Muscles are built through exercise. Muscles are the most "grateful". If you give them some "good things" every day, they will repay you 10 times. Modern awareness has proven that the "general's belly" formed by the elasticity of the abdominal muscles in men is closely related to many diseases such as high blood pressure, heart disease, and diabetes. Therefore, middle-aged men should focus on muscle training, among which abdominal muscles are the most important.

The easiest way to train your abdominal muscles is to bend down. Bend your waist, stand upright, and let your arms and head hang in the air. Do not force yourself to touch the ground with your hands. Try to relax as much as possible, then stand up naturally and stretch your back and leg muscles. Stop for about a minute, and repeat 3 times, twice a day. Do this for two to three months and you will see results.

In addition, sit-ups are also a simple and easy way to exercise the abdominal muscles. If it is difficult at first, middle-aged men can also try lying flat on the bed, straightening their legs together, and lifting them up close to the chest.

In order to increase the muscle strength of the whole body, men's muscle training should also target the muscles in the legs, back and arms for some low-intensity aerobic exercises, such as running, swimming, etc. Of course, if some special equipment is used for training, the effect will become more significant. Men's muscle training is very necessary, and we also need to exercise our bodies to shape a strong physique.