When is the best age to build muscle?

Some time ago, a group of photos on the Internet attracted a lot of attention. It showed a very young child who had developed very strong muscles. Some people thought that the child was amazing, but more parents were concerned about whether this would affect the child's growth and health? At what age is it appropriate to start exercising your muscles? This is a topic that many people who like fitness are concerned about.

20 years old: Strengthen your muscles

For men at this age, the functions of various parts of the body are at their peak. At this time, muscles can become strong and developed through intensive exercise. The exercise results during this period can serve as a "reserve resource" for physical health and benefit you for life. By exercising muscles, cardiopulmonary function will be improved, endurance levels will reach their peak, overall physical fitness will improve rapidly, and even male characteristics will become more prominent.

Muscle training is best done three times a week, about 30 minutes each time, preferably every other day. The method is to first do warm-up training, you can jog for 10-15 minutes and do some stretching. This is done to prevent sports injuries, because some injuries that are not serious when you are young may cause big problems when you are older. Then do gravity training, try lifting dumbbells, barbells and other weight-bearing equipment, from small to large intensity, from light to heavy weight, about 10-12 times each time, until you feel muscle fatigue, stop and rest for a few minutes. You can also choose push-ups, pull-ups and other exercises. In short, you should fully exercise the muscle groups in each part of the body, including the chest muscles, shoulder muscles, back muscles, biceps, triceps, abdominal muscles and leg muscles. Of course, you should also assist with some aerobic exercises.

30 years old: Focus on flexibility training

Who says only women should practice flexibility? Good flexibility is equally important for men. Once a man reaches the age of 30, the joints and bones in his body will become fragile, especially those who lack exercise or have incorrect exercise habits, who may develop joint diseases. In order to maintain the toughness of bones and muscles, they should strengthen exercise in this area.

You can do 10-15 minutes of stretching exercises every day, focusing on your back, waist and legs. You can do the following movements during breaks at work: reaching your toes with your hands, lying on your back with your legs raised, and side stretching. You can also go to the gym to learn a set of flexibility exercises. People in this age group can still choose most exercise programs, but if they have not exercised for a few months, they should resume exercise gradually. It is best to have a cardiopulmonary function test before exercising.

40 years old: Staying in shape is key

When people reach middle age, they are most likely to have a big belly and lose their figure. After the age of 40, men should stick to moderate-intensity exercise and choose sports that suit them. This can not only help them maintain their figure, but also prevent common diseases such as hypertension and cardiovascular disease.

It is recommended to do moderate-intensity exercises such as jogging, swimming, and brisk walking three times a week. At the same time, you should also do some strength training to prevent muscle aging, such as pushing dumbbells. Be careful not to use too much weight, but the number of exercises can be increased. At this time, you must develop your favorite fitness programs and stick to them to lay the foundation for fitness in old age.

Through the above introduction, we can understand that we can do some muscle exercises at around 20, but we must exercise according to our actual situation. We can go to some professional training institutions for training. With professional guidance from coaches, the exercise will make the exercise more effective. Blind self-training will make it difficult to achieve the ideal state.