"Build up your thigh muscles"... What exercises and foods are needed for middle-aged women?

Thigh muscles for health

It does not refer to the rugged muscles of a male bodybuilder.

 

 

It is a muscle that properly protects the lower back and knees and plays a role in managing inflammation and blood sugar.

Inner muscles that do not protrude outward are important.

The thigh muscles of a healthy woman are the standard.

Let's revisit why thigh muscles are important.

 

 

Lower back and knee protection, dementia prevention, diabetes prevention and control... Thigh muscles contribute.

 

Muscles gradually decrease with age, but their importance increases.

The thighs, which are the pillars of the entire body, contribute to preventing herniated discs and arthritis through their role in protecting the waist and knees.

 

A rapid decrease in muscle mass also affects cognitive functions in the brain, increasing the risk of dementia.

Lack of storage space for glucose causes it to circulate in the blood, increasing the risk of diabetes.

I have a personal car, but the place where more than half of my body muscles are concentrated is my thighs.

If muscles are weak, the risk of various diseases increases.

 

Does the thigh contribute to cognitive function?… Effect of reducing brain inflammation

 

According to a paper published in the international journal 'Neurology'

Thigh muscles help maintain a healthy brain.

When muscles shrink, the function of insulin, which regulates blood sugar, deteriorates.

Inflammation in the body also shakes brain health.

 

Protecting thigh muscles can help prevent the most common form of dementia, Alzheimer's disease.

It has the effect of inhibiting the accumulation of amyloid proteins.

The most proven method of preventing dementia known so far is exercise.

This is why such a role is expected.

 

Suddenly trying to enlarge your thighs... "How about this exercise?"

 

There are concerns about side effects if you try to build thigh muscles without preparation at an age beyond middle age.

First, you need to eliminate the feeling of "not wanting to move."

Walking is good, but it’s a bit lacking in strength training.

 

Walking quickly or on a slope,

You also need to climb the stairs.

If your knee condition is good, squats can be helpful.

 

 

Let's listen to music in the living room and also do quadriceps (front thigh muscle) exercises.

Lie down, straighten your knees, tighten your thighs, and point your toes.

Lift one leg about 45 degrees in response to the pulling sensation in the body.

It is a movement that involves holding for 3 to 5 seconds before lowering.

It can be increased or decreased depending on the physical condition, such as 10 repetitions and 3 sets.

 

"Do you understand the importance of protein as you age?"... lean meat, eggs, legumes, etc.

 

These days, due to the protein craze, factory-made supplements are selling well.

 

Natural proteins are safer and more efficient.

 

Lean meat, pork, chicken, eggs, and other animal proteins are well absorbed by the body.

Various plant-based proteins such as beans and tofu also help prevent hyperlipidemia and vascular diseases.

It is important to eat consistently along with regular strength training.

When you get older, people say "muscle is wealth."

You need to manage your muscles before it's too late.

 

 

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