优发娱乐网:肌肉有劲的人更长寿,常练5块肌肉能延寿,赶紧转给你父母~

2017-12-02  刚柔互用

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肌肉有劲的人更长寿,常练5块肌肉能延寿,赶紧转给你父母~

肉对我们何其重要

我们想要完成各种身体动作

从简单的一个微笑,到坐卧行跑跳

样样都离不开肌肉

肌肉有劲的人更长寿,常练5块肌肉能延寿,赶紧转给你父母~

然而,研究结果显示

人体的肌肉含量从35岁开始

就逐渐减少了

肌肉有劲的人更长寿,常练5块肌肉能延寿,赶紧转给你父母~

而且与脂肪相比,肌肉具有更高的代谢率

但,由于肌肉量减少

人体新陈代谢率也会随之下降

每10年约下降5%

肌肉有劲的人更长寿,常练5块肌肉能延寿,赶紧转给你父母~

所以,如果不注意加强锻炼肌肉

一旦随着年龄的增长,损失的肌肉过多

就会对身体的新陈代谢和整体健康等

都造成很大的影响

1、随着肌肉含量降低,人体免疫力会下降,身体的基础代谢率也会跟着降低,身体吸收的热量消耗速度减缓,最直接导致的结果就是——发福变胖

2、肌肉开始慢慢退化以后,肌肉的收缩力会不如从前,血液循环也开始减慢,严重的还会导致心血管疾病

肌肉有劲的人更长寿,常练5块肌肉能延寿,赶紧转给你父母~

3、肌肉有保护关节的作用,肌肉流失严重,会导致肌肉无法继续稳定地支撑关节,这是许多中老年人感到关节疼痛、腰酸背痛的主要原因。

4、俗话说,人老先老腿,当肌肉开始流失,肌肉维持人体平衡的能力也开始下降,会直接造成我们支撑不稳,容易跌倒,严重者甚至骨折

肌肉有劲的人更长寿,常练5块肌肉能延寿,赶紧转给你父母~

常练五块肌肉能延寿

一、手臂上举,锻炼胸肌

适当锻炼胸肌,可增加肺活量,提高心肺功能。

肌肉有劲的人更长寿,常练5块肌肉能延寿,赶紧转给你父母~

要领:采取站姿或坐姿,两臂打开,大小臂垂直,手掌心朝前,双手向上伸展至极限后,慢慢回到初始动作,每天做2-3组,每组20-25次。

二、经常握拳,增加握力

研究表明,握力每增加1公斤,死亡的风险会减少约3%。成年男性的握力约40公斤,女性的握力约27公斤,但握力会随身体机能的衰老而减弱,经常握拳,可增加握力。

肌肉有劲的人更长寿,常练5块肌肉能延寿,赶紧转给你父母~

要领:五指大大地张开,然后用力握紧拳头,左右手循环着做,日常有空时,可尽量多做。

三、半蹲锻炼腿部肌肉

腿部力量是健康的指示器,呼吸、循环系统的锻炼也主要取决于腿部力量,经常练习半蹲,可提高腿部力量。

肌肉有劲的人更长寿,常练5块肌肉能延寿,赶紧转给你父母~

要领:两脚开立,与肩同宽,双脚呈外八字,双手自然垂于体侧。膝盖慢慢弯屈膝至半蹲,然后大腿用力收缩蹲起,每天做2-3组,每组20-25次。

四、鼓漱吞津锻炼咬肌

肌肉有劲的人更长寿,常练5块肌肉能延寿,赶紧转给你父母~

要领:两腮像漱口一样来回鼓动,动作一定要快,每组做30次,每天做2-3组。

五、提肛锻炼泌尿系统肌肉

要领:吸气,肛门用力内吸上提紧缩3~5秒,再呼气放松3~5秒,如下图。反复练习30次,每天2-3组。


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