Study found that strength training can enhance the body's ability to degrade food, stable blood
WASHINGTON (reporter Wu un instru!ent" #any elderly people and $o!en $ill choose to do
e%ercise $hen $al&ing, 'ogging, e%ercise, tai chi and other aerobic e%ercise, $hich is
characteri(ed by the intensity is not too high, longer duration, and a)oid lifting du!bbells,
barbells and play so!e po$er*type fitness e+uip!ent, they thin& that it is only playing !acho
,intense e%ercise-, Ho$e)er, studies ha)e found that strength training is conduci)e to nutrient
!etabolis!, e%ercise e%perts belie)e that this type of e%ercise can protect the body 'oints, pre)ent
osteoporosis, the elderly and $o!en is significant, but the !o)e!ent should be ta&en to a)oid
e%cessi)e force and ulti!ate load-
Strength training can pre)ent falls a!ong the elderly
.nited States, ,ournal of Sports Science and #edicine, published a study found that both aerobic
e%ercise and strength training people than 'ust the person aerobic e%ercise daily inta&e of less
calories- Strength training can enhance the body's ability to degrade food, stabili(e blood sugar,
and also see!s to enhance the feeling of satiety * these factors $ill reduce people's desire for high*
Strength training is a !uscle brea&do$n, rest and rene$al process- Australian /atholic .ni)ersity,
0anessa e%ercise physiologist 1r- 2ice said, $hen you're in $eightlifting $hen !uscle protein
degradation, $ithin the ne%t 34 hours to accelerate the body's !etabolis!, the consu!ption of
protein reco)ery, !uscular physi+ue increases, it beco!es stronger-
Strength training not only allo$s you to gain a good figure, but also to enhance !otor function,
protect 'oints fro! $ear and tear- 2ice belie)es $ill lead all day against the table and sat hunched
posture, increased spinal load, resulting in osteoarthritis and s!all 'oints $ear, strain, strength
training can &eep fit upright posture, reduce the da!age, the greater significance for the elderly *
The study found that strength training can pre)ent elderly falls- 5or $o!en, strength training on
the pre)ention of osteoporosis is also i!portant-
6 $ee&ly e%ercise large !uscle groups
Guang(hou's fitness coach Sun 7in belie)es that strength training to start as soon as possible, and
fro! the beginning of any age are )ery good- He reco!!ends strength training three ti!es a
$ee&, respecti)ely, for different !a'or !uscle groups, such as chest, bac& !uscles and leg
!uscles- To ta&e the ti!e to $ar! up before e%ercise and rela%ation- To a)oid in'uries, stretch
before e%ercise acti)ities should be carried out, should be static stretching e%ercises, each for 8
#onday practicing chest: supine du!bbell elected ne%t ; to <8- Tips: sit on a stool, his hands
holding du!bbells ran&s on both sides of the chest, hea)ing, then slo$ly decline Tai ar! angle
less than => degrees, and then pushing the hair fro!-
Wednesday practice bac&: deadlift du!bbell bent &nees <> to <8 under- Tips: hands holding
du!bbells, stand $ith your legs shoulder $idth apart, big leg angle at <3> degrees, chest and
abdo!en, upper body slo$ly dropped to parallel $ith the ground hard pull the du!bbell until the
body is co!pletely straight- 2e+uired to !aintain !uscle tension throughout the body, du!bbell
should be &ept close to the body-
5riday practice legs: s+uat ne%t ? to <8- Tips: hands holding du!bbells, stand $ith your legs
shoulder $idth apart, chest and abdo!en, s+uat until thighs parallel to the ground, forced to stand
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#onday practice /hest: du!bbell birds under ; to <3- Tips: Sit on the ground or a stool, his hands
holding du!bbells li)ing on both sides of the chest, fist in$ard relati)ely slo$ly e%pand to the
upper ar! parallel to the ground, and then forced to the !iddle clip, the sa!e action as e!bracing
7o$er bac& practicing Wednesday: <3 to <8 goats to stand do$n- Tips: Stand $ith your legs
shoulder $idth apart, hands folded after the release of the head, upper body straight and fell to
parallel $ith the ground, straighten hard to stand up straight-
5riday practice leg hip: straight leg dead lift <> to <8 under- Tips: hands holding du!bbells or a
barbell, stand $ith your legs shoulder $idth apart, legs should be straight, chest and abdo!en,
upper body parallel to the ground and slo$ly dropped to or lo$er, hard pull du!bbell or barbell
until the body is co!pletely straight-
In)erted this approach in our fitness ancient, Shandong Wuyingshan a group of early Western Han
1ynasty unearthed @aiAi figurines, that such i!age- When the body upside do$n, gra)ity
unchanged, but the 'oints of the hu!an body, each organ the pressure changed, !uscle tension
also changed- 9specially $ea&en the 'oints bet$een pressure, and certain parts of !uscle
rela%ation, for pre)ention of bac& pain, sciatica and arthritis ha)e a certain effect- #oreo)er, by
refle% action bet$een the !usculos&eletal syste!, ner)ous syste!, and can i!pro)e the regulatory
function of the endocrine syste!-
9%perts said that although the role of in)erted fitness, but for beginners, it is best to start fro! a
si!ple in)erted, not reluctantly, head upside do$n is )ery dangerous, if not the teacher's guide for
beginners and protection, do not self*practice - 9)en in)erted learned, there are so!e
considerations can not be ignored- 5or e%a!ple, do handstand best !eals !ust be prepared
acti)ities, such as turning a fe$ ti!es around, nec&, lo$er bac& and so do the $ar!*fle%ion-
@eginning $hen each is appropriate for 8 to <> seconds, after $hich !o)es freely, you can
gradually e%tend the ti!eB $hen in)erted, you need t$o eyes Weibi, ideas, focus, breathing e)enly,
So!e people are not suitable for practicing handstands, such as heart disease, high blood pressure,
eye disorders (such as retinal detach!ent", ear proble!s and other patients- Cregnant $o!en, the
!enstrual period and nec&, spine and other parts of the body pain or other disco!fort readers
should not e%ercise-
Therefore, $hen in)erted through fitness, handstand !ust &no$ $hat note it is !ore beneficial to