Improves bone health begins with strong muscles

Human organs slowly age with age, and our bones are also undergoing degrading baptism.

Since the age of 30 years, human bone and joints will gradually enter the stage of degradation. Many people may easily cause bone mineral density and bone quality deterioration due to nutritional problems, lack of physical exercise, and sedentary reasons, which can easily lead to a series of skeletal diseases. . According to statistics from the medical research, there are about 90 million people with bone diseases in China, accounting for about 7% of the total population, and this data is still expanding.

Although everyone is also aware of the use of diets to improve the health of bones, supplementing foods such as milk, grains, fruits and vegetables to enrich the nutrition of bones, this is only an improvement, but it is still far from enough.

In addition to diet, how to strengthen bone protection?

Through proper exercise, strengthening our muscle tissue and strengthening our bones' adaptability is the right measure to protect our bones.

Muscle promotes bone protection

Muscles are like umbrellas on the outer layers of the skeleton. Muscle growth is facilitated by strength training. With high muscle content, the more bones are protected. Muscles can escort the bones. There are many muscles around the joints and play an important supporting role. Only the muscles around the bones are strong enough to better protect the bones.

Bones have good repair ability

During the fitness process, the pressure exerted by outside forces not only helps the muscles become more robust and robust. According to foreign researchers, human bones are constantly recreating the bones due to external forces or wear and tear during activities or exercise. The organization, through activity influences, such as running, basketball, tennis, cycling and other body movements, will stimulate bones in all parts of the body, so that the bone repair and adaptability becomes better, to accept higher-intensity activities .

Exercise helps bones slow down

Although the body's skeletal degradation is irreversible, it can be used to improve the health of the bones and delay its degradation. According to the survey of medical data, in people between the ages of 30 and 65, people who regularly participate in exercise and exercise have significantly better bone health than ordinary people.

As the body's skeletal cells are stimulated during exercise, they will continue to send signals to the inside of the bones and strengthen the bone density tissue (this is an important reference indicator of bone strength). Make bone tissue tougher and more powerful.

Resistance training strengthens bone protection

In the training of protecting bones and joints, resistance training is a highly targeted training method. It requires you to completely rely on your own strength to overcome the resistance of the outside world to achieve the purpose of training. It is the main means of strengthening muscle tissue and it also helps to strengthen the health of bones.

Traditional resistance training includes push-ups, dumbbells, barbells, elastic bands and other devices. You can use various types of equipment to exercise all parts of the body, strengthen each muscle group, and at the same time protect our bones.

The following anti-resistance training exercises are useful to help everyone in their fitness, strengthening their muscles, but also better protect our bones.

Beneficial bone exercises

Dumbbells Rowing

· Exercise area: back

· The right foot is in the back of the front left foot. The right hand holds the right knee and the back is straight. Hold the dumbbell in the left hand and keep your wrist neutral. The upper arm is close to the body when the shoulder pulls on the dumbbell. Put back slowly and tighten the latissimus dorsi muscle throughout. While practicing, change to the other side for exercise.

Dumbbell hammer before flat

· Exercise area: arm

Stand naturally and hold the dumbbells in your palm. The elbow is slightly bent, and the palm is lifted parallel to the dumbbell, keeping the shoulders stable during the process. Keep the abdominal core tightened. Don't rotate your body.

Dumbbell straight leg deadlift

·Exercise area: Leg

• Straight knees are supine and the supine body is parallel to the ground. The muscles of the lower back are tightened. The spine is stiff and the dumbbells are pulled up. The bell-lifting and restoring process should be tightened.

Dumbbell Rocket Push

·Exercise site: whole body

• Dumbbells are held in front of the shoulders to do deep-seated movements to keep the waist tight. Squat up and approach the upright to push the dumbbell upwards. Pause at the highest point and adduct the ribs. Put the dumbbell back in front of your shoulders. Under the trend, repeat the action cycle. The abdomen tightened. The upper arm is close to the head when pushing a dumbbell.

What bones need is not only nutrition or calcium supplementation. Using training to enhance the muscle tissue around the bones and improving the adaptability of the bones is the necessary condition for continuation of bone health.