You cannot turn the clock back as you get older, but you can adjust your training to improve your quality of life and your ability to live daily.
secret? strength training.
Strength training keeps us Healthy and supple muscles and joints, This becomes more important as you get older, as you lose muscle mass and your joints become stiffer.
As a fitness trainer, I do five major strength training exercises every day to make me look younger. If you don’t want to do it every day, we recommend doing these moves at least twice a week.
1. Glute Bridge
subject: Gluteal muscles, core, hamstrings
Training your gluteal muscles can reduce back pain and is especially recommended for those who work at the desk.
Photo: Stephanie Melinger | HealthDay
Targeting these major muscle groups with a glute bridge can reduce back pain and improve mobility.
How to do a glute bridge:
- I was lying on my back. Bend your knees, turn your arms straight down, lay your hands flat on the floor, and your feet flat on the floor. Your heels should almost touch your fingertips.
- Activate the core and push your hips back to the floor to align your pelvis.
- Push your heels to the floor as you lift your hips off the ground.
- Slowly return one vertebra to the ground at a time, starting from the top of the spine and down.
- Repeat 10 times for 3 sets.
2. Quadrupedal reverse fly
subject: Upper back, shoulders, core
Quadruped reverse fly helps to achieve better posture.
Photo: Stephanie Melinger | HealthDay
Watch if your shoulders are curled forward when you are reading a computer, phone, book, or driving. If so, you are not alone. This is a problem for many and can lead to neck pain.
It may be helpful to strengthen the upper back with a quadrupedal reverse fly-like movement. Relieves neck pain or prevents it from occurring.. It also helps you achieve a better posture over time.
How to do a quadruped reverse fly:
- It will be in a quadrupedal position (on the hands and knees). Your hands should be just below your shoulders and your knees just below your hips.
- Pull your navel toward your spine and make sure your spine is neutral.
- Keep your right arm straight when you lift it sideways until it is parallel to the ground.
- Slowly return your arm to the ground. Repeat on the other side.
- To increase strength, do this with a 1-5 lb dumbbell.
- Repeat 8 to 10 times on one side for 3 sets.
3. Superman
subject: Gluteal muscles, behind shoulders, arms, core, hips, legs
Superman.
Photo: Stephanie Melinger
This exercise strengthens the entire posterior chain, which consists of all the posterior muscles.
Photo: Stephanie Melinger | HealthDay
Superman is a very simple weight transfer that combines the benefits of both Groot Bridge and Quadrupedal Reverse Fly. This exercise strengthens the entire posterior chain, which consists of all the posterior muscles.
The function of these muscles is Especially reduces chronic pain in the lower back..
How to do Superman:
- Lying on your stomach with your arms in a “Y” shape. To change, create a “W” with your arms instead of bending your elbows.
- At the same time, lift your arms and thighs a few inches above the ground.
- Press and hold for 3 seconds, then lower and repeat.
- Repeat 10 times for 3 sets.
4. Dead bug
Dead bug exercises work at all 360 degrees of the core.
Photo: Stephanie Melinger | HealthDay
A strong core helps Improves stability, reduces pain and improves overall function.. I love how much this exercise isolates your core while improving cognitive function with the adjustments needed to achieve this move.
How to do a dead bug:
- Sleep on your back with your arms lifted toward the ceiling.
- Bend your hips, knees and ankles at a 90 degree angle. Push your hips to the floor.
- Place your right hand on your left knee. At the same time, raise your left arm above your head and straighten your right leg.
- Return to the starting position.
- Place your left hand on your right knee, raise your right arm above your head, and straighten your left foot to switch sides.
- Repeat 8 to 10 times on one side for 3 sets.
5. Board
subject: Core, arms, shoulders, quadriceps, abdominal muscles, gluteal muscles
As the muscles get stronger, the retention time slowly increases.
Photo: Stephanie Melinger | HealthDay
Board.
Photo: Stephanie Melinger
I love boards because it’s really a whole body exercise. It strengthens your arms and shoulders while supporting you, strengthens your quadriceps and gluteal muscles while you keep your feet straight, and you keep your back in a neutral position. While strengthening your abdominal muscles.
How to plan:
- With your body facing the ground, lift your body to your toes (or if you are fixing your knees) and your forearms.
- Make sure your elbows are under your shoulders and act to push your body off the floor and rejuvenate your shoulders.
- Keep your body straight from head to toes (or knees).
- Do 3 sets of 30-second planks. As it gets stronger, it slowly increases its retention time.
Stephanie Melinger A certified personal trainer, orthodontic exercise specialist, and dietitian.She is also the founder Fitness company Omnia Fit Writer for and HealthDay.. Follow her on her Instagram @omnia_fit_..
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