When we go to the gym, we usually prefer to focus on limb and abdominal muscles, as they give us a more toned appearance. However, few of us strengthen the "skeletal muscles," special fibers designed to connect our bones to muscles and tendons, and thus are essential for our function. If we don't strengthen these skeletal muscles, they will begin to wear out as early as age 25, potentially increasing the risk of injuries and various problems like weak bones, falls, and reduced lifespan. Whether you are 30 or 50 years old, it's worth starting to invest now in building and strengthening these areas of the body to prevent muscle deterioration in the short term or even in the distant future. In the following article, you will learn a little more about what women suffer from when it comes to muscle health, and get to know 4 very important areas that you must strengthen - and of course, how to do so.
Disadvantages for Women in Muscle Health
With age, women's muscles wear out faster than men's, for several reasons. Firstly, compared to men, women have fewer muscles, and their bodies find it harder to rebuild them, so they can't afford to lose what already exists. Additionally, it's important to consider that as we age, women find it more difficult to break down food into proteins, an important component that helps in building bones and tissues in the body. So how can we strengthen our muscles, prevent their wear and tear at a young age, and mainly avoid pain when performing simple actions? Basically, you can wait a few years and start strengthening the body only when you start feeling pain, but to get a good muscle network that will reduce the risk of such a situation occurring, it is advisable to start training the following 4 areas right now.
1. Upper Body
Why is it important?
As we age, we push or lift objects less, a situation that leads to the wear and tear of muscles such as the trapezius, deltoid, biceps, and triceps. As a result, we may suffer from neck tension, as well as difficulties in carrying grocery bags or lifting grandchildren for a hug - a task many grandmothers are likely familiar with. To avoid such a situation, it is recommended to do push-ups on the wall or the floor.
Exercises to strengthen the area - Wall Push-Ups
- Stand in front of a wall, 3-4 steps away from it. Spread your feet shoulder-width apart.
- Place your palms on the wall, at chest height and slightly wider than shoulder-width apart.
- Stand on the balls of your feet.
- Bring your upper body closer to the wall, and after a second move away again.
- Do 10 push-ups a day - they can also be done on the floor.
2. Core Muscles
Why is it important?
Usually, when we talk about core muscles, we first think of the abdominal muscles, which many of us refer to as "abs." However, there are many more layers of muscles worth building and strengthening, such as the external and internal obliques, and many others that can help us in daily functioning. Their development can prevent tension in the area, along with pain caused by lifting or carrying heavy loads that strain the lower back. Therefore, developing the upper body will not only help you develop important abdominal muscles and their surroundings but also avoid nagging back pain, which can bother you when performing simple tasks like sitting or walking. A great way to develop core muscles is with a plank, like the one we'll present now.
Exercise to strengthen the area - Forearm Plank
- Lie on the floor with your face down, with your arms folded forward, palms resting on the floor, elbows at your sides, and you are leaning on your forearms.
- Lift your upper body, continuing to lean on your forearms.
- Lean on your toes, lifting your knees and buttocks so that your body is straight from shoulders to heels.
- Stay in this position for 10-30 seconds, depending on your ability.
- Repeat this exercise every day.
For more information, you are welcome to check out the next video and learn about the wonderful benefits of strengthening core muscles, and exercises to help you do so.
3. Pelvic Floor Muscles
Why is it important?
Many of us train the thighs and pelvic area to achieve a toned look and to fit into certain size pants, but it turns out that we should do so for another reason. According to experts, it is important to strengthen the pelvic floor muscles, which connect the pubic bone to the tailbone, to maintain bladder and bowel function, as well as satisfying sex life, and to support the areas around the pelvis, such as those that weaken after childbirth.
Exercise to strengthen the area - Pelvic Floor Muscle Strengthening Exercises
- Lie on your back, bend your knees, and rest your feet on the floor.
- Place your hands on your lower abdominal muscles as shown in the picture, and apply slight pressure to the area.
- Stay in this position for 5 seconds, then release.
- Repeat this for 10 times.
- Do this exercise twice a day.
4. Knees
Why is it important?
Many of us don't think about knee exercises at a young age, perhaps because there are no muscles in them that can be built and strengthened, but mainly tendons. However, this area does have muscles that are important to train, such as the gluteus maximus and hamstring, which help improve our stability and prevent injuries in these important joints. Additionally, it's worth knowing that our knees are more sensitive than men's, because our hips are wider, so they transfer more weight to these joints. Also, the heels that many of us wear don't contribute much to knee health, as they apply additional pressure directly to this area. Therefore, it's worth starting to train your knees now, to avoid unnecessary pain later on, and a great way to do this is with a leg curl as we will now present.
Exercise to strengthen the area - Leg Curl
- Lie on your stomach, straighten your legs back and lean on your forearms.
- Bend your right leg, bringing the heel towards the buttocks - as much as you can. Note that the foot should be perpendicular to the shin.
- Stay in this position for a second, then slowly return the leg to its place.
- Repeat the exercise with your left leg.
- Do the exercise 10 times for each leg, every day.
A Few Final Words...
As mentioned, many of us go to the gym to tone our bodies, and some do so as part of a healthy lifestyle they have adopted for themselves. Today, we gave you another reason to start exercising, and mainly to strengthen the body in areas that need it and that many of us neglect. If you want to keep your body and avoid injuries and pain, don't neglect yourself and start taking action. Remember that even if you don't see damage today, it may appear in a few years, and then you'll regret not acting sooner. Prevent the problem in advance, and who knows, you might even enjoy it...
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