Aging can be inevitable, but it is not necessary to be more vulnerable and weak. As you get older, maintaining muscle mass, mobility and balance is important at any time, supporting independence, bone health and overall vitality. That’s why the trainer, Patricia Greves (CPT), chose the six essential movements that all women must work for the master ring until they hit the 60s.
This practice trains some of the most important features that are independent and injured as they get older. “They aim for muscles and motion patterns that help you to lift your groceries, get off on the floor, or take them, and the lineup is designed to build muscles, but also basic strength exercises, core stabilizers and mobility producers designed to support joints, postures and long -term functions.
Meet the trainer: Patricia Geaves, CPT is a 2022 WH intensity and founder of diversity trainers. Strongher Private TrainingVirtual and direct coaching service. She is a menopause fitness expert and coaches women in their 40s and 50s.
Notification: 20s or 30s, 60s, or 80s erroneous Time to start building a strength training foundation. And this exercise helps all ages for bone health (better earlier!).
Add this movement to the weekly exercise routine and start building a body to carry you strongly until the 60’s and beyond it.
6 6 essential strength movements for mastering in the 60s
equipment: Middle, heavy dumbbell
guideline: Integrate these six movements into muscle training routines regularly. Or repeat each exercise 8-12 times before moving to the next exercise to move these movements together. Repeat the full circuit 2-3 times to rest between the set and as needed.
The dumbbell we recommend
Accident squat
method :
- The feet stand on a slightly wider foot than the hip width, so the toes are slightly pointed, holding dumbbells on the head of the chest. The elbows are close to the ribs.
- Until the thighs are parallel to the floor, or the chest and dumbbells do not fall forward and sit down as much as possible.
- Stop it for a while and then return to the starting position. It is repeated once.
Effective Reasons: GOBLET SQUAT increases leg strength and improves balance to participate in core muscles. Holding your weight in your chest will help you offset the age -related decrease in balance and stability by challenging your core and posture. The squat also operates the hip and ankle mobility, which can be stiff as you grow, and maintaining the load will help to promote bone density.
Bent
method :
- The feet are staggered and there is a slight hinge on the buttocks, so the torso is slightly bent at an angle of 45 degrees and has a hinge. Hold the dumbbell in both hands with the arm extended.
- Flatten your back, participate in the core, drive your elbows back to your butt, and squeeze your shoulder bones together.
- Go down back to the location that starts slowly and repeat it on the other side. It is repeated once.
Effective Reasons: This deployment change builds a required power. It is worse in everyday tasks, such as lifting groceries or opening heavy doors. It strengthens the back and shoulders to support the posture and often respond to the intuition that comes with age. It also helps to maintain dry muscles and bone density, and both naturally decrease in the 60s.
Jump squat
method :
- Lower your feet, hold your arms tightly in front of your chest and start your arms.
- Bend your knees, push your butt back, lift your chest, and the core is engaged and squat.
- Drive through the heel and explode on the floor and jump as high as possible.
- As the knees bend slightly, they landing smoothly, squatting immediately, and starting the person in charge. It is repeated once.
Effective Reasons: Do you think you shouldn’t move as you get older? Think again. Plio metrics actually helps to increase bone density and joint elasticity and protect from falls and injuries. Jump squats create lower body power and explosion. In addition, the movement is a cunning method in working in the heart while increasing the heart rate.
New dog
method :
- The shoulders are piled up on the wrist and the butt is stacked on the knee, starting with four flat and core.
- Stretch your right and left legs straight at the same time to keep your hip levels and spine neutral. Do not arched back.
- Stop it for a while with the opposite arms and legs, and reach your fingers and heels for a long time, pressing the buttocks and LATS.
- Slowly control your hands and knees and turn it to the floor.
- Repeat on the other side. It is repeated once.
Effective Reasons: Bird dogs moving from physical therapy and strength programs stabilize the spine and protect them from injuries with the goal of the core and back muscles. It also trains the opposite limbs and moves to sync to improve adjustment and balance. It is soft but powerful and ideal for building strength and control.
glute leg
method :
- The knees are bent, flatten their feet on the floor hips, and lie down on the side, the bottom of the palm.
- Press the heel to lift the butt toward the ceiling and squeeze the buttocks at the top.
- If the body form a straight line from the shoulder to the knee, simply stop it.
- Control the hips until it touches the floor gently and drop it down again. It is repeated once.
Effective Reasons: This glute movement is simple and influenced and can be accessed by people of all ages. It strengthens the buttocks, back and postures that support the buttocks, waist and posture. It also enables the core and improves the pelvic stability or can reduce the low back pain that generally occurs as you age.
Strauds
method :
- Start from a high placer position by taking your hands as a shoulder width on high surfaces, such as benches, boxes or sturdy countertops. Participate in the core and keep your body from your head to heel straight.
- To bend the elbows, lower the chest to the surface and keep the elbow at an angle of about 45 degrees.
- Push your palms to stand upright your arms and return to the starting position. It is repeated once.
Effective Reasons: Popping is considered a powerful marker of overall strength and life. (Actually, A 2019 Study Jama Network Open At least 11 men who could be stretched and found that cardiovascular protection increased compared to those who couldn’t do it.) However, if you increase your hands, you will reduce the pressure on your wrists and shoulders, and improve your force. In other words, it is an extended and effective exercise to maintain functional power. without Overwhelming your joints.
Patricia GREAVES, a CPT, is a class of 2022 Watts Strengths of diversity trainers and founders Strongher Private TrainingVirtual and direct coaching service. She is a menopause fitness expert and coaches women in their 40s and 50s.
CPT, Jacqueline Andriakos is a Women’s Health executive health and fitness director, and supervises all health and fitness content of WomenShealthmag.com and Print Magazine. She has more than 10 years of experience dealing with a wellness space, edited brand packages such as ASME nomination health and fitness awards, and represented brands such as shows and podcasts today. Before Women’s Health, Jacqueline was a deputy health editor of Self.com and previously worked as chief editor of Health Magazine. As a writer-as a reporter, she contributed to print and online publications, including Time, Real Simple and People. JACQUELINE, a youth dancer, studied journalism at the Medill School of Journalism at the University of North Western, and stalked the enthusiasm for health and fitness in college, and ultimately inspired women’s health contents to focus on media career. She is constantly studying the latest health and well -being trends, attempting new exercise classes, hiking and snowboarding or searching exercises. Her friends will describe her to seek her health and well -being advice, and not to mention the answer to strange physical questions. Jacqueline is also a former group exercise instructor and is a personal trainer certified through the National Academy of Sports Medicine (NASM).
