How to exercise muscles and bones? How to train muscles and bones

If you persist, you can definitely do anything; Exercise the muscles and bones on the outside, and practice a breath on the inside; For example, a 70-kilogram person will run at least to 55-60 kilograms, and the parts of the exercise will gradually go deep from the surface muscles to the muscles and bones; Those who are thin themselves may need to be thinner, or maybe they are as light as a swallow.

Another example is that I like to practice high leg raises.

Finish it in one minute as fast as possible; When the results get better and better, it will naturally strengthen the muscles and bones;

In the same way, when running and sprinting, roaring in your throat is also practicing qi and exerting strength at the same time; Do this for a long time, no matter what way you use it, push-ups.

It's okay to do sit-ups.

Frog jumping, the body is well exercised, the part of the exercise will naturally go deep into the muscles and bones, persistence, one day, will find that self, let us look forward to the transformation of the self.

Muscle strength is more elastic when you are young, and as you age, your muscles will decline physiologically. However, the "big tendon" will grow with age, and the strength will become greater and greater, and the "old cow tendon" has been used in the boxing book to describe the state of the human body's big tendon! Therefore, it is normal for some old boxers who have been passed on to the truth to have stunts in their later years!

Inner fist strength - the practice of big tendons.

In the process of practicing "bracing the muscles and pulling the bones", some friends have all the right movements, but they just can't find the elastic force, for two reasons: one is that the body is too "loose", the muscles are loose, and the "big tendons" in the body are also loosened, just like the "strings", if they are too loose, the "strings" are not tight, they can't "play", and they can't make a pleasant sound;

This requires us to find resistance in the process of training, to support the joints, to collapse the big tendons, and to collapse in a tight state, so the process of practice has been "tightening the clockwork". At the same time, it should be noted that during the exercise, the looser the muscles, the easier it is for the joints to stretch out, and the large tendons can be easily pulled up to produce strength.

The other is too "tight", the "muscle" texture of the body is relatively "hard", which is manifested in some friends who deliberately train muscle blocks, the tightness changes badly, and they cannot adjust the muscles, so that the muscles always wrap the joints tightly, unable to pull out, and the tendons cannot be stretched and lose the ability to collapse. In response to such situations, everyone should take different approaches when practicing.

The support of the big tendon is not as tight as possible, it must be just right, and the process of tightening must be dynamic, and it cannot collapse very tightly all at once, so that it can not produce the best effect. Pay attention to the process of domination, and tighten to seven or eight percent is also the best time to release elastic force. Some friends like to pause when practicing, so that the effect of the previous stretch is wasted, and the energy that has been accumulated is released again.

In the first case, we need to change the status quo of the whole body without any force, learn how to maintain the "tension" of the joint, so that the joint gap is always stretched open and tight, and maintain the elasticity of the joint, and then by looking for resistance, it can be tightened, and then it can be "bounced".

In the second case, you need to learn how to relax the muscles, so that the muscles do not participate in the force, try to play more under the premise of resistance, strengthen the joint support, when you can find a little "spring" feeling, you must carefully understand, from the point to the surface, so that it will get better and better, so as to enter the category of "muscles and bones" training!

Exercise can exert mechanical effects on bones, which is beneficial to enhance bone health and prevent bone loss. A peak bone mass is reached between the ages of 20 and close to 30. Although peak bone mass is mainly determined by innate genetic factors, among the acquired factors, the mechanical load caused by exercise is also an important factor in determining peak bone mass.

The twisting of the muscles and bones. Regarding the training of musculoskeletal strength, each school has a special practice method. For example, the piercing drill of the back fist uses an integral twisting muscle.

The Hong boxing in the southern boxing is very distinctive for the training of muscles and bones. They use the little fingers to roll, twist, and twist to drive the strength of the arm, and even the overall strength of the muscles and bones. Its characteristic is that after practicing for a period of time, the musculoskeletal strength on the arm will increase significantly, and the musculoskeletal flesh near the wrist will protrude more obviously when exerting force.

This kind of strength is very effective in enhancing the power of the fist. 、

1. The best way to train muscles and bones is to persevere and insist on exercising.

2. Tendons: stretching exercises, as well as muscle exercises, can increase the density of ligaments and bones, the attachment area of muscles and muscles, and so on.

3. Bone: insist on exercising, muscle training in every part of the body, muscle enhancement, bone density increases, and bones are strong. Lead stupidity.

4. Skin: Insist on exercising, the fat of the body is reduced, the muscles have been tightened and will not sag, and the muscles, bones and skin have a strong ability to resist blows.

5. Strength enhancement, kung fu - to work hard, be good at diligence, two days of fishing and three days of drying nets is not good.

For office workers who often go to work, the lack of exercise is a very distressing thing, often facing the computer work makes the health of the body gradually decline, what is there any fitness exercise that can be done in the office? Let the body be healthy from now on.

Exercise method 1: Sit on a chair, hold your head with both hands, clamp your elbows towards your face, and at the same time, with the force of your elbows, naturally turn your face down, keep your body slightly forward, and hold for 30 seconds. This movement relieves neck fatigue.

Exercise method 2: Sit on a chair with your fingers fully crossed behind your back, then turn your palms outward, and at the same time stretch your hands straight, as far back and down as possible, your shoulders should also be naturally stretched back. Hold for 30 seconds, this movement can relieve the fatigue of your shoulders.

Exercise method 3: Sit on the chair, hold the back of the chair with both hands to the right back, keep the soles of your feet close to the ground, then the waist will naturally stretch to the right, and when you hold the back of the chair to the left, your waist will naturally stretch to the left. Hold on each side for 30 seconds to relieve lower back fatigue.

Exercise 4: Stand up, put your right hand behind your back, then use your left hand to grab your right wrist and pull it to the left, then do it again in the opposite direction. This stretch soothes the fatigue of your shoulders.

Maintaining the flexibility and stretch of the muscles and veins can allow us to reduce varicose veins, reduce physical inconvenience, improve the flexibility of the body, increase the calcium content of bones, reduce osteoporosis, and easy fractures in old age, so that our body has a more stable skeleton structureSo the effects of both are very far-reaching, but there are very few particularly effective ways to exercise them.

Because exercising muscles and bones can delay people's aging more than exercising muscles, and at the same time, exercising muscles and bones can also delay the decline of human body functions.

Because of the structure of the human body, it is better to exercise the muscles and bones, and it is better to exercise the muscles and muscles, and the reason for the exercise is particularly uncomfortable.

Because it is not easy to get injured after practicing the tendons and bones, it is also better for your body.