August 12th (Monday) "I stayed home because it was hot, but why are my muscles like this?"... Habits to save your calves

Wow~~ This summer is really insanely hot~

Those who exercise diligently even on hot days

I think it's really amazing. 👍👍👍

I try to go out as little as possible when it's too hot.

I'm controlling myself. Then, I gained weight.

I feel like I might be getting sick again, and my body feels heavy.

Even a little bit of heat is hard to handle. (-д-)

 

In such cases, proper protein supplementation should also be provided.

Especially good for preventing diabetes and heart disease

They say it would be good to work on strengthening the legs.

💥 "Did you have eggs this morning?"… Protein intake is essential for muscle strengthening

 

As you age, muscle mass naturally decreases. Protein supplementation is essential. Be sure to eat boiled eggs or fried eggs in the morning. About two eggs a day is enough to avoid worrying about cholesterol. Also, eat fish frequently during meals. According to the national standard food composition table, fish (per 100g) contains a lot of protein comparable to chicken breast (21-23g). For example, mackerel 23.6g, saury 23.3g, mackerel 22.6g, flatfish 22.1g, salmon 20.6g, pollock 17.6g, etc. Eating beans, tofu, etc. frequently allows you to intake plant-based proteins.

 

💥 "Start by reducing the amount of time you spend sitting or lying down."

 

If you stay at home, you tend to spend more time sitting on the sofa. Sometimes you just lie down and watch TV or use your smartphone. Not moving your body can cause blood sugar levels to spike after meals and increase the likelihood of developing belly fat. Muscle strength also decreases. Try to get up frequently and walk around the living room and other rooms. Using calories by doing chores or cleaning around the house is even better. Taking a shower after sweating makes you feel refreshed. The World Health Organization (WHO) considers household chores to be excellent physical activity.

 

💥 "Feel your thigh–hip muscles"

 

Performing sitting and standing squat exercises can strengthen the lower body muscles such as the calves and thighs. However, some middle-aged individuals may experience knee pain. In such cases, place your hands on your thighs and hips to feel the muscles tightening. Do not bend your knees completely; instead, adopt a half-squat position. Even if it is not a full squat, it can help regulate blood sugar levels and strengthen lower body muscles. Do not overexert yourself; try doing it occasionally when you sit for extended periods.

 

💥TV 볼 때, 양치 할 때도… 틈새 시간 활용하는 까치발 운동은?

 

The easiest and safest exercise to strengthen the calf muscles is the 'tiptoe (heel raise) exercise.' Hold onto a support such as a wall to prevent falling, and repeat lifting and lowering your heels. It is better to lift your heels as high as possible, but to prevent pain, you should avoid putting all the force on your toes. Determine the number of repetitions based on how firm your calf muscles become. You can also use spare moments to perform this exercise while brushing your teeth by holding onto a support and lifting one foot at a time. This exercise also helps improve blood flow to the upper body, which can aid in preventing heart disease.

 

Source: Comedy.com