Strength activities are important to preserve muscle, avoid fragility and maintain independence.
A regular training does not only be good: It is one of the best tools to conserve well -being, functionality and quality of life as time passes. Beyond the cardio or going for a walk, incorporating force exercises is fundamental, especially after 50.
After 50, sarcopenia (progressive loss of muscle mass) is a frequent phenomenon. Therefore, exercising muscles with moderate loads not only helps to see aesthetic changes, but becomes a shield for processes associated with aging. In that context, there is three specific exercises which stand out for their effectiveness to tone and define the arms At this stage of life.
Exercises
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Effective tricks to tone the arms
Weighing is definitely An effective path to strengthen armsbut not all movements work with the necessary intensity the key muscle groups. Therefore, we focus on the three key exercises to maximize results and prevent the loss of muscle mass:
French press
Start even without weight (with bar only) in case of being a beginner. To do it you have to take the bar with closed grip, with extended arms and lower it with control to the forehead and rise again. It starts with about 8 repetitions and progresses as you win.
Triceps funds
Using a bank or chair as support, start with your back with your hands resting on the edge and extending your legs forward. The exercise consists of lowering the body by flexing the arms, without separating the shoulders, and then pushing up. If it is very demanding, it can be done with folded legs to reduce the load.
Triceps kick with dumbbells
Adopting a tilted torso posture and straight back, with a supported hand (for example, in a bank), extension of the arm is carried out back with the dumbbell. Then, you have to flex and then extend the arm controlled to activate the triceps.
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.
