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What Five Exercises Should You Do Every Day
We all understand that with age, the female body and figure undergo changes. Years make adjustments. After 40, the metabolism slows down, hormonal changes occur, and the body becomes less flexible and mobile. This greatly affects both the physical state of a woman and the mental state. You can put up with this situation and give up or try to change something.
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The best cure for all age-related changes is regular exercise. And the newsroom. "Site" prepared the 5 most Effective Exercise for Women After 40, which will reduce the signs of aging and help bring the body into shape.
Below will be a set of exercises and training videos, but for now we will talk about why training is so useful and what you first need to pay attention to when starting classes.
The desire to heal and bring the body to tone is wonderful, this is the right way. But in this quest, it is important not to overdo it. If you have not played sports before, you need to be careful. It is best to start small and then add loads.
It is very important to focus on the quality of exercise, not speed. It is better to do them slowly but correctly. It will do more good and save you from injury. For older women, strength training is very important. They promote muscle growth and keep the body in excellent shape.
DepositPhotos
Strength training has a very positive effect on your mental health. In addition, studies have shown that regular exercise improves blood flow and stimulates brain activity. Exercise also helps improve sleep quality and allows you to fall asleep faster. You know, you can't let age define you mentally or physically. Agreed? Then let's do some exercises.
5 necessary exercises
It is never too late to play sports. These exercises are certainly very useful and need to be done, but you can also add fitness classes or enroll in the gym. We have prepared a small list of tips on how to do fitness if you are over 40, be sure to read.
If you perform exercises correctly, regularly and with all care, you will be able to maintain not only the size of your clothes, but also the health of your joints and cardiovascular system. In addition, regular classes can reduce the risk of cancer, diabetes and arthritis. Take care of yourself and your health!
What daily exercises do you have? Share with us in the comments!
DepositPhotos
The best cure for all age-related changes is regular exercise. And the newsroom. "Site" prepared the 5 most Effective Exercise for Women After 40, which will reduce the signs of aging and help bring the body into shape.
Below will be a set of exercises and training videos, but for now we will talk about why training is so useful and what you first need to pay attention to when starting classes.
The desire to heal and bring the body to tone is wonderful, this is the right way. But in this quest, it is important not to overdo it. If you have not played sports before, you need to be careful. It is best to start small and then add loads.
It is very important to focus on the quality of exercise, not speed. It is better to do them slowly but correctly. It will do more good and save you from injury. For older women, strength training is very important. They promote muscle growth and keep the body in excellent shape.
DepositPhotos
Strength training has a very positive effect on your mental health. In addition, studies have shown that regular exercise improves blood flow and stimulates brain activity. Exercise also helps improve sleep quality and allows you to fall asleep faster. You know, you can't let age define you mentally or physically. Agreed? Then let's do some exercises.
5 necessary exercises
- bourpie
The classic burpi consists of such stages: you perform a squat, rest your palms in front of you, take a stand lying down, push up, return to the squat and jump up from this position. It's one burpie. The number of repetitions depends on your physical form. You can start at 10-15 and gradually increase the pace.
This exercise can scare you, because it seems quite difficult. Trust me, you can do it. Yes, the burpee contains several exercises and involves all muscle groups, but it does not require special training and equipment. Making it at home will not be difficult.
This is one of the best exercises to burn calories. It allows you not only to keep in shape, but also to develop muscles. In addition to muscle strength, burpi helps increase endurance, lung volume and strengthen the heart.
In this video, a pretty girl will tell you how to make burpees.
about:blank - Squats.
Proper squat strengthens the muscles of the buttocks, hips, press, backs. In addition, squats have a great effect on balance and coordination.
It is important to learn how to do squats correctly. So, stand up straight, feet shoulder wide. The back should be flat so as not to overload the lower back. Take your hips back a little and start squatting.
The most important rule is that the knees should not go beyond the toes. Perform deep squats, lowering the pelvis as low as possible. Weight transfer to the heels, then you can work out the gluteal muscle well. Start with 20 squats and gradually increase their number.
In this video, you can see, How to squat properly.
about:blank - Planck
The most. buttock exerciseThe back, the abdomen and the whole body you can think of. With its help, you can strengthen abdominal muscles, improve posture, accelerate metabolism and even get rid of a bad mood. 181850
The most important thing in this exercise is to take the right starting position. Take the stress lying down (can be on the hands or on the elbows). It is better to perform the bar on the elbows to avoid injuries to the hands. Place your elbows right under your shoulders.
Your spine should be straight from the pelvis to the top. Lower deflection is unacceptable. Don't strain your hands, they're not that important in this exercise. The main thing is to strain the muscles of the abdomen and buttocks. Stay in this position as long as possible. Say it a few times.
Do you want to learn how to do the right bar? Watch the video.
about:blank - Pushing.
It is one of the most popular exercises in the world and for a number of reasons. It allows you to perfectly work out the muscles of the legs and buttocks. As with squats, the right technique is important.
Stand up straight, back flat, shoulder blades tightened, arms along the body. The feet should be exactly under the hips. That's your starting position, now start making the attacks. Step forward, keep the body straight. Go straight down, transfer the weight of the body to the leg in front.
It is important not to tilt the body forward and not to help the backleg. Perform the lift, straining the back surface of the thigh, and return to the starting position. Perform 10-15 attacks on each leg.
Here is a video that will help you learn the technique.
about:blank - Removal of bent legs
And the last exercise on our list. Perfect for working out the gluteal muscles and maintaining the body in tone.
The starting position is on all fours, emphasis on the hands, a slight deflection in the lower back is allowed. Now alternately take the legs bent in the knees back and up. Do 10-15 repetitions on each leg.
And video to anchor.
about:blank
It is never too late to play sports. These exercises are certainly very useful and need to be done, but you can also add fitness classes or enroll in the gym. We have prepared a small list of tips on how to do fitness if you are over 40, be sure to read.
If you perform exercises correctly, regularly and with all care, you will be able to maintain not only the size of your clothes, but also the health of your joints and cardiovascular system. In addition, regular classes can reduce the risk of cancer, diabetes and arthritis. Take care of yourself and your health!
What daily exercises do you have? Share with us in the comments!
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