Physical Exercise Can Improve Brain Health.

Obesity, mental stress, lack of exercise and unhealthy diet can cause inflammation of the body, disrupt normal metabolism, damage the immune system, and cause heart disease.

One of the signs of inflammation in the body is the presence of interleukin -6 and tumor necrosis factor (TNF).

TNF is related to insulin resistance, and is also affected by the decline of brain function with age.

Scientists found that moderate exercise can reduce the above stress related factors.

The training sequence determines the effect.

One of the basic principles of strength training is to train large muscle groups first, such as push and squat: practice small muscle groups such as biceps brachii and weight lifting.

Small muscle group exercises will soon cause fatigue of the target muscles, thereby affecting their performance in the next big muscle group exercise and also affecting the training effect of large muscle groups.

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Scientists in the United States and Brazil have once again verified this principle in their research.

They compared the maximum weight of 23 female athletes with training bases in 6 different exercises.

The first practice sequence is pushing the shoulders, pushing the biceps brachii arm, stretching the legs, pushing the weights, stretching the legs and carrying the weight, bending the legs. The order of the second exercise is just the opposite.

The result is that the weight of the first exercise is higher than that of the same practice, because the exercise after the exercise will be affected by physical deterioration.

Generally speaking, unless you want to develop a small muscle group in a certain area, the training principle should first practise large muscle groups and then train small muscle groups.

Foundation of core practice

The muscles connect the joints in the body to form a dynamic chain.

The movement of each joint must rely on the assistance and stability of the adjacent joints. The key to whole body coordination is the core area including the superficial and deep abdominal muscles, the lateral lumbar muscles and the vertical spinal muscles.

Developing this part of the muscle not only shapes beautiful shape, but also helps the upper back and waist to exercise effectively and protect this part from injury.

The basic exercises of core muscles, such as supine body, side bridge support and static push up, should be practiced every day.

More difficult exercises, such as playing the waist side muscle with Swiss ball, lifting the ball, squatting, single leg bridge support, and so on, can further enhance the strength and endurance of the core muscles.