Strength training helps with protein supplementation
Even at an older age, a person whose buttocks are firm and protrudes well has a healthy beauty. In fact, the buttock muscles along with the thighs play an important role in keeping the body healthy. It is good for preventing diabetes, and even if hospitalized due to illness or accident, people with strong hips have high immunity and are discharged quickly. Let’s learn regarding the health of the hip area.
◆ If the hip muscles are weak… Stooped posture, back-knee pain
When the muscles around the buttocks become weak, signs of aging are revealed, such as slouching in posture. It can also cause back and knee pain. As we age, the strength of the muscles and ligaments that support our bones weakens. Menopausal women may experience double distress as bone loss and osteoporosis progress due to a decrease in estrogen (female hormone). In particular, the hip joint in the hip muscle that connects the pelvis and legs is an important part to hold the center of the body.
◆ When the weather is cold, muscle atrophy… Menopausal women are at high risk for fractures
Among the hip muscles, the main muscle, the gluteus maximus, is of great help to the function of the hip joint. The hip joint, which connects the upper and lower body of the body, is connected to numerous muscles. It supports the pelvis to keep the body upright and prevents slouching posture. However, when the weather is cold, the muscles atrophy and the risk of fracture is high in case of a fall. In some cases, patients with hip joint injuries are hospitalized for regarding three months and receive rehabilitation treatment for regarding a year following being discharged. The worst fracture is a hip joint injury, and the elderly are at high risk of death.
◆ Protein food intake to maintain muscle… Lean meats, eggs, legumes
The body’s muscles naturally decline from the late 30s. If you don’t pay attention to food and exercise, there are cases where you lose 1% every year. You need to start strengthening your muscles by eating foods high in protein, such as lean meat, eggs, and legumes. Absorption rate is good for animal protein such as meat and eggs, but vegetable sources such as legumes, tofu, and nuts are also helpful. It is safer to eat natural foods rather than suddenly taking protein supplements.
◆ Hip and surrounding muscle strengthening exercises?
Bridge pose is an exercise in which you bend your knees while lying on the floor and lift your hips, which is good for strengthening the muscles in your hips and hind legs. Raise your hips so that you form a straight line from your shoulders to your knees, pause, then slowly lower your hips back down. Your hips should not completely touch the floor at this time. Repeat this movement 10 to 15 times at a time, depending on how many sets your body is in.
The lunge is performed with both feet apart, then moving one foot forward and bending the knee. It helps to strengthen the gluteus maximus, quadriceps, and hind limbs of the hips. Knees should be bent to 90 degrees, but the knee of the back leg should not touch the floor. After repeating the motion of bending and rising 10 to 15 times, move the other leg in the same way. Squats also help. Before exercising, loosen up the muscles around the buttocks to prevent injury.
