不爱运动也要练的三块肌肉，练好了可以帮你提高抵抗力哦～| 健康之路

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不爱运动也要练的三块肌肉，练好了可以帮你提高抵抗力哦～| 健康之路

发布时间：2020-09-25 14:22:26来源：CCTV健康之路

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行、动、坐、卧、走

都离不开肌肉

但你知道吗？

肌肉发达还可以帮助提高免疫力！

矫玮教授

北京体育大学运动与康复学院

为什么锻炼肌肉可以提高免疫力？

肌肉被称为“第二心脏”，锻炼肌肉可以帮助心脏血液回流，改善心肺功能。其次，经常锻炼肌肉可以分泌一些雄性激素，使人更加年轻有活力。此外，肌肉多的人基础代谢率高，免疫功能水平也高。

一分钟蹲起测试

根据一分钟做标准蹲起动作的次数，测试大肌群功能。

蹲起动作要求：蹲下去时膝关节要蹲到90度，膝关节不能超过脚尖。正常情况下，一分钟做32次以上为合格。

练肌肉的王牌动作

深蹲

深蹲时会带动大腿前群肌肉、臀肌、后群肌肉，可以锻炼下肢和骨盆。由于臀肌与背肌筋膜相连，锻炼臀肌可以减轻背部负担，同时减少腰部的压力。

两腿分开做下蹲动作，大腿与地面平行，膝关节不超过足尖，建议一天内累计做此动作30次。

老年人可以用坐起的动作替代，即站在椅子边上，动员臀大肌，做用臀部找凳子的动作，可以让动作更加顺滑、安全。

拯救全身最弱肌肉的运动

山羊挺身

日常生活中，长期在屏幕前工作、伏案等，腰部肌肉大多处于拉长的状态，收缩状态少，因此腰部肌肉力量弱。

山羊挺身动作示范：

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每天锻炼最好累计30次，锻炼时要按照个人情况循序渐进，注意安全。

低头族最应该练的肌肉动作

弹力带扩胸

日常生活中，无论是写字、打电脑、玩手机都是含胸圆肩的状态，弹力带扩胸动作，可以锻炼菱形肌，打开肩胛骨，拉长圆背的部分。

拇指冲上，手与肩平齐拉伸弹力带，拉伸到末端时，夹紧肩胛骨，停留一秒，可以锻炼肩部肌肉耐力。每天锻炼最好累计30次，可以逐渐改善肌肉情况。

跟着专家锻炼肌肉、增强抵抗力

三个关键部位练起来！

健康提示：请出门戴口罩、勤洗手、多通风、少去人群密集处。

健康之路

《选对运动来防病》（下）

播出时间：9月26日18:05

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扫扫二维码送你一个专业健康知识普及平台↓↓↓↓

转载请与小编联系

未经授权一律投诉

当然，欢迎大家把文章转发到朋友圈

本文编辑：刁珮琪责编：郭晓霞

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【Miuo】过膝靴有哪些雷区？骑士靴又有哪些优势？