Health after middle age…Maintaining ‘this muscle’ is the key

When you enter middle age, muscle mass decreases due to aging. Losing muscle brings a number of problems, especially when the thigh muscles diminish, which is a red light for middle-aged health. This is because the thighs make up 50-70% of the total muscle mass and consume around 70% of the glucose that is consumed. In addition, when the thigh muscles are reduced, problems can arise in the musculoskeletal system, including the knee joint. Hips are literally a ‘barometer’ of healthy longevity.

Thigh muscle|Source: Haidak

What Happens When Your Thigh Muscles Are Weak?
The main muscles of the thigh include the quadriceps, adductors, and hamstrings. The quadriceps muscle is a muscle located at the front of the thigh and is involved in many movements in everyday life, such as bending the hip joint or extending the knee. An adductor muscle is a muscle located inside the thigh that acts to bring the thigh together. In addition, it can bend or straighten the hip joint and help stabilize the pelvis. Finally, the hamstring is a muscle located at the back of the thigh that plays an important role in stopping movement, slowing down, or changing direction, like the brakes on a car.

If these muscles do not work properly, there will be restrictions on movement, as well as stress on the knee joint. First, when the quadriceps muscles are weak, the knee becomes unstable when moving, and the load applied to the knee joint increases, which can lead to knee cartilage damage together. If left untreated, it can lead to back pain. In addition, when the adductor muscles and hamstrings are weakened, you inadvertently adopt a ‘jukbeol’ posture, making it difficult to center your body, and increasing the risk of posturing’ d pelvis.

In addition, people with weak hip muscles consume less glucose entering the body as a source of energy, so blood sugar increases and the risk of developing diabetes increases. According to domestic and foreign studies, less thigh muscle is associated with an increased risk of cardiovascular disease, dementia, and falls. In other words, the thigh muscles are a store that stores sugar and is a key factor in maintaining health.

Thigh muscles|Source: Clip Art KoreaThigh muscles|Source: Clip Art Korea

how to shoot thigh muscles
In order to grow the thigh muscles, it is good to use the stairs instead of the usual elevator or escalator. Climbing the slope is also useful. However, if your knees are uncomfortable, it is best to avoid getting down. In addition, △Squat △Sit leg extension △Side squat △One leg bridge, etc. If you continue to exercise, you can grow your thigh muscles more effectively.

1. squat
Squats are an effective exercise method for strengthening the muscles of the lower body in general, including the quadriceps, thigh muscles, calf muscles, and buttock muscles. Various effects can be obtained depending on the angle of spreading the legs. In the case of a wide squat, which spreads the legs wider than the basic squat, the inner thigh muscles can be trained more effectively.

2. Sit and stretch your legs

Sitting down, straightening one leg and raising it is an effective way to strengthen the quadriceps. It can be easily performed anywhere, and is a movement that even people with poor knee health can easily follow.

3. Side lunge
The side lunge is a movement that can strengthen the adductors at the same time as stretching the inner thighs. It also helps improve your sense of balance.

4. One Leg Bridge
If you want to strengthen your butt muscles along with your hamstrings, the single leg bridge is perfect. It is also effective for strengthening the sense of balance and core muscles because you have to balance on one leg with one leg resting on the opposite knee.