How to train inner thigh muscles

Every male friend wants to have muscles. Muscles are developed through exercise. Muscles have memory. If you exercise a little bit every day, they will reward you tenfold. In today's daily life, men's beer belly is closely related to many diseases such as high blood pressure, heart disease, and diabetes. Therefore, middle-aged men should focus on muscle training, among which abdominal muscles are the most important.

So for male friends, what are some common ways for men to build muscle?

A research team from the Graduate School of Tokushima University in Japan published a report in the latest issue of the American "Public Library of Science Comprehensive Volume" saying that they found through experiments that hops, the raw material for beer, are rich in isopentenyl flavonoids, which have the effect of curbing muscle atrophy. In the future, it is hoped that this substance can be used to develop drugs and special foods.

Hops ingredient may help curb muscle atrophy

The research team said that they conducted experiments on mice with leg paralysis. One group of mice was fed food mixed with 1 gram of dry hop powder for two weeks, while the other group was only fed regular food. The results showed that the muscle atrophy symptoms of the former group of mice were curbed.

The research team explained that this is mainly because hops are rich in isopentenyl flavonoids, which can inhibit the action of enzymes that promote the breakdown of muscle proteins, helping to inhibit further muscle atrophy.

The research team pointed out that in the microgravity environment of space, if experimental animals are injured or their limbs are immobilized for a long time, their muscles may atrophy. Prenylated flavonoids may have some therapeutic effects on this condition.

Junji Terao, who led the research team, said that currently prevention of muscle atrophy mainly relies on rehabilitation training, which is very difficult for bedridden elderly people. Hopefully, in the future, muscle atrophy can be curbed by taking medication and eating foods containing medicinal ingredients.

Lack of muscle has three major hazards

Scientific statistics show that the muscle content of men does not change much between the ages of 20 and 40, but after the age of 40 it begins to decrease at a rate of 1% per year. By the age of 60, the muscle content in men's bodies is only 75% of that when they were young.

Muscle atrophy can be self-diagnosed

It is necessary for middle-aged men to use sit-ups and push-ups to get a general understanding of their muscle condition. After warming up for 3 to 5 minutes, if both can be completed 20 to 30 times continuously each time, it means that the muscles are qualified.

Or you can use the "stair climbing test", which is to climb 40 steps in a row at a speed slightly faster than your usual walking speed. If you feel easy between 40 and 50 steps, it indicates that your muscle endurance is good. If you feel strenuous, it indicates that your condition is poor.

The above method is only a rough standard. In order to timely grasp the decline in muscle strength, it can be done every 3 months. Many cities now have community citizen health monitoring stations where people can go for more accurate muscle testing.

Exercise the abdominal muscles is the key

The easiest way to exercise your abdominal muscles is to bend down. Bend your waist downward, stand your legs straight, and let your arms and head hang in the air. Do not force yourself to touch the ground with your hands. Try to relax as much as possible. Then stand up naturally and stretch the muscles of your back and legs. Stop for about one minute and repeat three times, twice a day. You will see results after two to three months of continuous practice.

In addition, sit-ups are also a simple and easy way to exercise your abdominal muscles. If it is difficult at the beginning, middle-aged men can also try lying flat on the bed, with their legs together and straight, and lifted up close to the chest.

In order to enhance the strength of the whole body muscles, middle-aged people who have time should also do some low-intensity aerobic exercises for the leg, back and arm muscles, such as swimming, running, mountain climbing, etc. If supplemented with strength training, the effect will be more significant.

Build the muscles you need in just five steps

Step one: Collaborative extension. The goal is to improve hip and thigh flexibility.

The two people sit down facing each other, with their legs spread as far as possible and their feet facing each other. Hold hands and keep your upper body upright. One person leaned back, pulling the other person forward significantly. Hold the position for a few seconds and let the other person lean back. Repeat this action 10 times.

Step 2: Reverse curl. The goal is to tone the abdominal muscles, improve back flexibility, and pelvic mobility.

One person stands with feet shoulder-width apart. The other person lies on his back, bends his knees and places his feet on the ground, raises his hands behind his back to grab his lover's ankles; then, slowly lifts his hips off the ground. Hold this position and count to 10, then slowly lower your hips back to the ground. Repeat the above action 15-20 times, and then switch positions.

Step 3: Push-ups and vertical jumps. The goal is to improve leg and hip strength and increase upper body strength.

When doing push-ups, hold the position for 30 seconds while contracting your abdominal muscles as much as possible. When jumping upward, be sure to keep your body upright. Try to repeat each movement at least 10 times.

Step 4: Perform squeeze exercises with the help of a fitness ball. The goal is to strengthen the back, buttocks and inner thigh muscles and increase endurance.

Lie flat on the ground with your knees bent and your feet flat on the ground, close to your hips, and place the fitness ball between your legs. Keeping your heels on the ground, lift your hips as high as possible until you feel your shoulder blades become the support point for your body. Squeezing the fitness ball with your inner thighs has the same effect as doing dedicated pelvic exercises. Hold for 3 seconds, return to the initial position, and repeat the whole set of movements 8 times.

Step 5: Lift your hands and feet on different sides. The goal is to exercise the back muscles, improve stability, hip flexibility and balance, and appropriately prolong the duration of sex.

Kneel on the ground with your hands shoulder-width apart. Raise your right hand, with your arm straight and level with your shoulder. At the same time, lift your left leg and keep it level with your body; stretch your arms and legs as far as possible to the sides. Switch arms and legs and repeat on the opposite side. Return to the original kneeling position and repeat the movement 8 times on each side.

The above are some of the training methods for male muscles and the dangers of long-term neglect that the editor has compiled for you. These methods require long-term persistence to achieve results. If you are doing this with a partner, kneel facing each other at a distance, and as you reach forward, try to reach each other's fingers until your hands can hold each other's.