It is normal for daily life and work to be more difficult as you get older. Simple things that don’t have to be thought of at one point, such as getting up on the couch or carrying a grocery bag, can now feel like a struggle.
But if it has a strength training program, it is not.
Strength training is an effective way to offset the natural effects of age by preventing the future and maintaining the joints and muscles as they age.
Jennifer Martin is a personal trainer that shows how to train parents in their last 50s and late 60s.
Martin said, “This exercise is good for those who want to develop muscles, balance and improve mobility. Suitable and good.
Martin designed this exercise in mind with everyday life. Martin said, “This exercise will happen easily on the floor, push it down on the head without pain, go down from the chair, pick up things from the ground without lower pain, and feel more stable every day.
How to exercise to prevent the future of Jennifer Martin
I need a few equipment for this exercise. Balance ballLong resistance band, an Sports ballAnd a pair of dumbbell or Kettlebell. You may also want to use it Balance pad Exercise the mat to provide cushions to your knees.
If you don’t have all these equipment, choose what you can do in this routine, select it, and add it to your normal exercise.
To complete this routine with a standalone exercise, Martin shared the recommended sets with the recommended sets for each movement.
1. Kneel on the stand
Set: 2 manager : 6 each side
Martin said, “This exercise will help you get off the floor more easily.
2. Squatting to the balance ball
Set: 3 manager : 10-12
“This can be done in balance or ground,” Martin says. “Balance balls are great because it helps to enhance the core and improve the balance.”
Martin said, “If you hold onto the resistance band, you can squat.
3. Hamstring curl
Set: 3 manager : 6-8
Martin said, “This is one of the best exercises that help relieve low pain and increase hip flexibility.
4. Push Press
Set: 3 manager : 10-12
Martin said, “You can feel more confident when you press your head every day through this exercise.” Push and Press is a powerful exercise that helps to improve shoulder mobility. “
5. March
Set: 3 manager : 20-24 each side
Martin said, “This exercise helps to build key strength and stability, which helps to improve balance and adjustment and improve the flexibility of hip bends.
6. Split the squat with twist
Set: 2 manager : 8-10 each
Martin said, “This movement helps to improve balance and unique perceptions (the sense of where the body is in the universe) and it can give you a more stable feeling in everyday activities.
At first you can do this without weight.
7. Bent row
Set: 3 manager : 10-12
“One -way exercise (where work on one side of the body at one time) helps to improve muscle imbalances and improve the core strength.” This unilateral row will help you throw, pull or push objects more effectively in real life. “
In this version of the movement, you put one hand in the exercise ball during the row to add another advantage. Martin said, “It will help to strengthen the pelvic floor when the opposite hand is pressed into the exercise ball.
8. New dog
Set: 1 manager : 12-16
Martin said, “This is one of the best exercises to improve balance and mobility and relieve or prevent back pain.
