Adult age is important to know that strength must be trained to avoid the loss of muscle mass.
When a certain age passes, such as the 40 -year barrier, some conditions begin to become more noticeable in men and women. It is more common loss of muscle mass and strength if not exercised. But luckily there are simple training routines to avoid this deterioration.
The cardiovascular exercisesalthough they produce notorious benefits, they are not enough for a healthy routine and the preservation of the muscles, the strength, the health of the bones and the joints. Therefore, including force exercises is vital, and more after 40 years.
Exercises
The six key exercises for a fitness life after 40
According to specialists, finding a varied approach in the training session is the most important, in order to exercise all the muscles. Therefore, they propose a training routine that contemplates these exercises:
- Buttocks with dumbbells: Activates the buttocks and Core, in this way, it helps reduce back pain and maintain stability of the pelvic floor, which is key after 40 years.
- Romanian dead weight: It serves to strengthen the hamstrings, buttocks and lumbar area, something fundamental for a good position and avoid injuries. It is done with dumbbells, keeping your back straight and in belly contracted.
- Biceps curl: This exercise strengthens the muscles of the arms and facilitates tasks such as loading weight. It contributes to the health of the elbows and shoulders.
- Chest press with dumbbells: It is done in supine position and strengthens the chest, shoulders and triceps, exercising the push force and promoting a good posture.
- Inverse stake with knee impulse: The active movement buttocks, legs and core, and challenges balance and maintains agility.
- Deadbug (Dead bug): Stabilizes the column, improves balance, strengthens the deep muscles of the Core and all that with low impact for the lumbar zone.
For maximum performance, it is recommended to perform between 8 and 15 repetitions of each exercise, making three full series with necessary breaks according to each person.
The benefits of strength training
Respecting recovery times and progressively increasing intensity according to personal capacity, this type of exercise brings enormous benefits. They help maintain physical vitality, mean more well -being and autonomy in the future, and allow to face the challenges of daily life in a simpler way.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
