What should I do if I want to exercise my muscles after I’m 50? Experts reveal 6 key points that help achieve muscle building goals

With age, tying muscles may become more difficult, as muscle mass will naturally decrease with age. However, if you add more muscle mass as you age, you will become more sexually active, especially for people over 50, you can get health benefits.

experts point out that swelling muscles can also protect bones and reduce the risk of bone sensitivities and mobility problems. In addition, possessive muscles also play an important role in body stability, health weight, injury prevention and New Death. However, how do you think it is specific?

{9

1. Self-weight movement

Self-weight movement makes you stronger through your own weight. Experts suggest that self-restraint exercises such as stumbling, squats, lunges and lead-up will help maintain and develop real muscles, and add other types of exercise to this foundation.

2. Don't be afraid that heavy weight

negative weight training will help strengthen muscle after the age of 50. If you wish, you can also use heavy weights, but be extra careful and use the correct technique. Experts recommend that you train the whole body with medium to high weight, perform 2 to 3 sets, 8 to 15 times per set, 2 to 3 times per week.

3. Establish a muscle recovery period

You may not need to undergo strength training every day to give your body more recovery time, especially the recovery speed will slow down with age. Experts suggest alternate times of strength training, or focus on different muscle groups each time to avoid injury risks.

4. Preferential protein supplementation

Protein is important for muscle repair, growth and maintenance, and is therefore an important nutrient worthy of attention. Experts suggest that about 20 to 40 grams of protein should be taken within a few hours after exercise to help strengthen muscle and repair tissues.

【