Effective muscle-building exercise means that a large amount of muscle can be trained at one time. The largest muscle in the human body is the gluteus maximus, and the muscles below the waist account for two-thirds of the total body muscle mass. From a health perspective, training the muscles in the lower body brings the greatest benefits.
The buttocks and thighs have an important impact on a person’s mobility. For example, walking on flat ground, going up and down stairs, and standing up from the toilet are all related to mobility. These movements are easy for young people, but they are difficult for the elderly. Because as the elderly lose muscle, they will develop sarcopenia, walk slower and more unsteadily, and even need to hold on to something to stand up after sitting down.
To prevent sarcopenia, you need to start exercising at a young age, and don’t miss out on the largest muscles in the body. Wang Siheng pointed out that some men only train their biceps, chest muscles, abdominal muscles and other upper body muscles that are easy to see when they go to the gym, but ignore the lower body muscles that have the most muscle mass.
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The difference between a deadlift and a squat is that a squat is when you carry the weight on your back and squat down, then stand up. In the process, the body is loaded with weight twice: squatting down with weight and standing up with weight. A deadlift, on the other hand, is when you lift the weight up from the floor and then quickly lower it, which means that you only exert force in the upward process.
The bench press is an exercise in which you lie on a bench and push the barbell upwards. It can train the strength of your hands to push forward and increase the bone density of your wrists. Some elderly people cannot get up after falling down. One reason is that their hands are broken, and another reason is that their pectoralis major and arm muscles are not strong enough to support themselves from the ground.
Squats and deadlifts can also help increase the density of the bones in the feet. If you exercise regularly and have strong bones and muscles, you can reduce the probability of fractures and injuries in the event of an accident.
Pay attention to 2 key points to avoid sports injuries
There are three common causes of sports injuries:
● Professional or amateur athletes due to excessive physical activity;
● Although they exercise regularly, there are long breaks between them. This is common among office workers or people with children. For example, they are busy with work during the week and only exercise on weekends, and each exercise lasts for 2 to 3 hours;
● Beginners or people who have not exercised for a long time and are starting over will do too many reps at once. This is the most likely to cause injury and is also very common.
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Therefore, the first and most important point of weight training is to proceed step by step. Because the human body has the ability to adapt, it can gradually become stronger through repeated training, but beginners tend to be too impatient. For example, people who have no weight-bearing experience may carry too heavy weights for the first time, resulting in sports injuries.
Correct posture is still important and is the second most important point.
Weight training can effectively build muscle, increase basal metabolic rate, burn body fat, and increase bone density. Which exercises are most effective in building muscle? What are the training menus suitable for beginners? More information is shared with you in the video.
I wish you all a healthy body and a prosperous mind!
