Do you know? At the age of 30, it's like a dividing line. Our muscles start to quietly "leave home" - losing about 1% each year.
Sitting in front of the computer all day long causes muscle loss at a faster rate than deleting code.
Only after starting to systematically do strength training did you truly understand what it means to "grow against the aging process".
5 simple and highly effective strength training exercises, all of which are recognized worldwide as anti-aging tools
1、Push-ups: The "Universal Key" to Upper Body Strength
It has been rated as "the most comprehensive upper limb training movement" by the American College of Sports Medicine.
The key is to master the technique: keep your hands slightly wider than your shoulders, keep your body in a straight line, inhale when lowering, and exhale when pushing up.
It is recommended to perform 8 to 12 repetitions per set, and do 3 to 4 sets in total.
2、Pull-ups: The Secret to Achieving a "Inverted Triangle" Body Shape
There is a saying in the fitness community: "Those who can do pull-ups well will have decent back shapes."
It is the gold standard exercise for training the latissimus dorsi muscles.
It is recommended to do 10 repetitions per set, for 3 sets.
3、Plank Pose: Protecting the Core Muscles
The plank pose may seem simple, but it's extremely difficult to do!
The key lies in the posture: the elbows should be directly below the shoulders, the body should form a straight line, and the abdomen should be tightened.
It is recommended to start with 30 seconds, gradually increasing to 1 minute, and perform 3-4 sets.
The most obvious change is that sitting for long periods while programming no longer causes back pain.
4、Squat: The "source of youth" for the lower limbs
Squats are called "the king of exercises" for a reason. They can simultaneously work the thighs and buttocks, and even boost the metabolism of the entire body.
Studies have shown that regular squats can increase bone density by 2% to 3%, which is extremely important for preventing osteoporosis.
It is recommended to do 12-15 repetitions per set, with 3-4 sets in total.
Keep this up for a month and you will be pleasantly surprised to find that you no longer need to take a break while climbing stairs, and your jeans will become looser.
5、Buttock lift: The "magic weapon" for those who spend too much time sitting
IThe lower back pain of sedentary people can be relieved.
The key to the exercise is very simple: lie flat with bent knees, and tighten your buttocks when raising your hips. Never use your waist to exert force;
doing so is more likely to cause injury. Do 4 sets each night before sleep, with 15-20 repetitions per set. Your sleep quality has improved significantly.