Singer Mina (55) has successfully completed an 80kg deadlift.
Mina recently posted a video on her social media with the caption, "After a year and a half, I’m challenging the 80kg deadlift again with my trainer. Can I succeed this time since I’m older?"
In the released video, Mina effortlessly lifted a 75kg deadlift, showcasing her incredible strength. Her husband, Ryu Philip, shook his head in disbelief at the weight he felt. She then succeeded in lifting 80kg, leaving everyone in awe.
Deadlifts are Effective for Full Body Muscle Strengthening
The deadlift that Mina challenged involves grabbing a barbell placed on the floor and lifting it to hip height without bending the arms, making it a representative weight training exercise.
This exercise is excellent for strengthening not only the muscles of the hips and the back of the thighs but also the core muscles, spinal erectors, and arm muscles. Due to the nature of using a large amount of total body muscle, it also helps increase basal metabolic rate and manage body fat.
However, since deadlifts are highly effective, there are precautions to consider. Especially for those in their 50s like Mina, the elasticity of the intervertebral discs may decrease, and the range of motion in the joints may reduce, so it’s essential to prioritize the accuracy of the movements and the potential for recovery after exercise over increasing weight.
If one lifts weights while the back is rounded or excessively bent, it can strain the lumbar intervertebral discs and joints, and if the core is not sufficiently engaged, it may lead to back pain or acute sprains. Additionally, if one lowers the bar excessively without sufficient hamstring and hip mobility, compensatory movements in the back are likely to occur.
Particularly, the weight of 80kg may fall into the high-weight category depending on individual body weight and fitness level, so when not feeling well, it’s necessary to flexibly adjust by reducing the number of repetitions or significantly lowering the weight. If there is persistent pain in the back or hips lasting more than two days after deadlifting, it’s advisable to temporarily lower the weight.
For beginners, it’s stable to perform 3 sets of 5-8 repetitions with a weight of around 20-30kg. A rest period of about 1 minute and 30 seconds to 2 minutes between sets is appropriate, and it’s important to enter the next set only when breathing and intra-abdominal pressure have fully recovered.
After Exercise, Eating Pork Ribs is Good for Muscle Recovery but Be Cautious of Sugar and Sodium
Meanwhile, Mina mentioned the importance of diet and ate pork ribs after exercising. Pork ribs are rich in protein, iron, zinc, and B vitamins, which can help recover damaged muscle fibers and aid in energy metabolism after strength training.
However, pork ribs often have strong seasoning, leading to high sugar and sodium content, and they are not low in fat. Excessive intake of saturated fats and sugars immediately after exercise can increase inflammatory responses and lead to body fat accumulation.
Therefore, when eating pork ribs after exercise, it’s advisable to add a small amount of brown rice or sweet potatoes as complex carbohydrates to replenish energy and to include plenty of vegetables like lettuce, perilla leaves, cabbage, and broccoli to aid in sodium excretion and provide antioxidant effects. Particularly, consuming soup or stews alongside can significantly increase salt intake, so it’s best to avoid them.
