13
How to find a slim body
Slowing down metabolic processes, hormonal transformations, “snagging” problems, a sedentary lifestyle, irrational nutrition are the satellites of a modern woman in the prime of life. After 40 years, strengthening the body, especially for women, plays a paramount role. At this age, the load progresses both at work and at home. But to give strength to loved ones, you need to take them somewhere. Agreed?
"Site" worked out exercise For 40, which will help you stay young, active and attractive for a long time! If you have not played sports before, then you need to start gradually, dosing the load.
Complex of home exercises
Steps on the bench
Stand opposite the elevation (bench, sofa, stable chair), step up, linger for a second and go back with the same foot, barely touching the floor. Repeat the movement until you feel burning in the buttocks. Do the same for your second leg.
DepositPhotos
Devoting a little time to yourself at least 2-3 times a week, a woman transforms and acquires vitality. Gymnastics should not be underestimated! Exercise for women after 40 A source of second youth for those who want to improve their health and change externally. Regular training lifts mood, improves brain activity, makes sleep stronger and more productive without the slightest investment. What matters is desire!
Do not forget to keep our effective set of exercises and do not be lazy to perform it regularly. After a few weeks, noticing the results, you can safely recommend it to your friends! Not so long ago we wrote about gymnastics "Eye of Revival", which gives a charge of vitality, brings the muscles to tone, normalizes the work of all organs and systems, but most importantly - nourishes the mind and soul.
"Site" worked out exercise For 40, which will help you stay young, active and attractive for a long time! If you have not played sports before, then you need to start gradually, dosing the load.
Complex of home exercises
- Run in place
To make regular jogging, you do not need to leave the house - running on the spot will help warm up the muscles and stretch the joints, saturate the body with oxygen and improve the results of subsequent training. An important bonus of daily jogging on the spot is training of joints, tendons and ligaments. Daily 15 minutes of jogging will prolong the physical youth of the body, slowing down the natural processes of aging.
DepositPhotos - "A pimp against the wall"
At first glance, the exercise may seem quite simple, but after 30 seconds you will feel the buttocks burning and the leg muscles tightening. Exercise increases the endurance of the mature body, strengthens the knee joints and develops balance. Stand with your back to the wall, tightly press your shoulder blades and buttocks. Take a step forward, put your feet on the width of your shoulders, your socks look slightly to the sides, your hands pressed against the wall along your torso. Slide your back down the wall, slowly going down. Stop when the hips are parallel to the floor and the angle under the knee is 90 degrees.
Stay in that position as long as you can. The ideal result for a woman is 60 seconds. Start with 30 seconds, increasing your time each time. This useful exercise can be done every day.
- "Superman."
Lie down on your stomach, straighten your legs and connect your arms, put your face in the mat. Tighten your hands and raise them parallel to the floor, tearing off your shoulders and chest, as well as your legs, your face down all the time. Hold in this position for a few seconds, then slowly return to the starting position. Repeat 8-10 times.
DepositPhotos - Sliding down the wall
This home exercise strengthens the muscles of the upper back well and is not without reason common in physiotherapy. Stand with your back to the wall, the back of the head, shoulder blades and buttocks touch the wall, the feet are located at a distance of 30 cm from the wall. Raise the bent arms in the elbows up and press their back side against the wall at the level of the ears - this is the initial position. Keeping touch points, move your hands up above your head without tearing them off the wall. Close your arms above your head and return to the starting position. Do 12-15 smooth repetitions.
- Planck
The bar will strengthen the muscles of the press and muscle corset, correct posture, pump the hands and round the buttocks simply, quickly, efficiently and without unnecessary effort. Stand on your elbows, the body is straight from the top to the toes. Keep a normal rhythm of breathing, feel the tension of the muscles of the press, hips, arms and chest. Start with 15 seconds of bar, gradually increasing the time to a minute. Do the exercise daily after waking up – the result will not take long to wait!
DepositPhotos - Removal of bent legs
Stand on all fours, straight hands rest on the floor. Straighten the spine and strain the muscles of the press so that the body forms a straight line from the shoulders to the pelvis. Holding the back in the initial position, squeeze the buttocks and raise the bent leg in the knee to one line with the body. Hold for 1-2 seconds, lower your foot to the starting position. Do 12-15 repetitions for each leg.
- Elastic training
Fitness rubber is a primitive home simulator available to everyone. A small elastic latex ring will fit even in your pocket, and training with it will replace exhausting exercises in the gym. Rubbers are sold in a set and are of different rigidity, so you can easily vary the load. We will not go around the bush, but rather share with you a quick home complex with fitness rubber bands for all muscle groups.
Steps on the bench
Stand opposite the elevation (bench, sofa, stable chair), step up, linger for a second and go back with the same foot, barely touching the floor. Repeat the movement until you feel burning in the buttocks. Do the same for your second leg.
DepositPhotos
Devoting a little time to yourself at least 2-3 times a week, a woman transforms and acquires vitality. Gymnastics should not be underestimated! Exercise for women after 40 A source of second youth for those who want to improve their health and change externally. Regular training lifts mood, improves brain activity, makes sleep stronger and more productive without the slightest investment. What matters is desire!
Do not forget to keep our effective set of exercises and do not be lazy to perform it regularly. After a few weeks, noticing the results, you can safely recommend it to your friends! Not so long ago we wrote about gymnastics "Eye of Revival", which gives a charge of vitality, brings the muscles to tone, normalizes the work of all organs and systems, but most importantly - nourishes the mind and soul.