With age the body changes and after 40 the metabolism slows down, hormonal changes, the body becomes less flexible and mobile. This affects not only the physical, but also emotional. Every woman wants to be young and active at any age. We will help You with this!
The best cure for age — activity! These 5 effective exercises for women after 40 will not only help to bring the body in shape, but also help to preserve youthfulness and activity, reports Rus.Media.
A set of exercises for each day
This set of exercises for each day. If You have not played sports, then you should start gradually, dosing the load. You can gradually increase the amount of exercise, bringing them to normal.
It is not the number of exercises, and the quality of their performance. Do not hurry up, slowly but surely it will be better. The main thing is to reduce the risk of injury. For women at this age have a value of weight training. Such loads stimulate the growth of muscles and help keep your body in good shape.
Such loads stimulate the production of endorphins and serotonin, the happiness hormone. Workout mood. Regular exercises stimulate blood circulation, improve brain activity, the dream becomes stronger and more productive.
1. Some burpees
Classic some burpees, squats, focus your palms in front of you, push-UPS, push-UPS, return to sitting and jump up from that position. This is one some burpees. You can start with 10-15 repetitions and gradually increase repetitions.
Exercise seems complicated, but it’s worth a try and You will understand that it is a great workout. This several exercises and the load on all muscle groups. This work does not require special training and equipment. IT is easy to do yourself at home. This is the best exercise for burning calories. Exercise increases your endurance, lung capacity and strengthens the heart. Below video tutorial, which will help to make things right.
This is the best exercise to strengthen buttocks, thighs, press, back. This will help to improve balance and coordination.
Squats it is important to do the right thing. You need to be straight, feet shoulder width apart, keep your back straight. Lightly take your hips back and squat. The main rule — your knees should not go beyond the toes. It is best to perform deep squats. Keep your weight on your heels, to work the gluteal muscle. Better to start with 20 repetitions and increase their number. Below video tutorial.
The best exercise for the buttocks, back, abdomen and entire body. It can help to strengthen abdominal muscles, improve posture, speed up metabolism and even get rid of the bad mood.
Important to take the correct starting position. Push-UPS on the hands or on the elbows. Perform better strap on the elbows to avoid injuries. The spine should be straight from the pelvis to the crown. The deflection in the lower back is unacceptable. Hands need not strain, it is necessary to strain the abdominal muscles and buttocks. To stay in this position as long as possible. Repeat a few times. And here’s the training video.
The perfect exercise is working the muscles of the legs and buttocks.
You have to stand straight, keep your back straight, shoulders rolled arms along the body. The foot must stand exactly under the hips. Take a step forward, the body straight, fall down and shifting weight to foot, standing in front. Keep body straight when lifting, straining hamstring, return to original position. Is necessary to perform 10-15 lunges on each leg. This video will help to make things right.
5. The abstraction bent legs
A wonderful exercise to keep your body in good shape.
Starting position — on his knees, focusing on his hands, alternately pull the knees bent legs back and up. Need to do 10-15 repetitions on each leg.
The sport helps You to be active and mobile, to keep the body in good shape will improve the condition and mood. These exercises are very useful and they have to perform, can do fitness, going to the gym, run, pool.
Besides, regular exercise reduces the risk of cancer, diabetes and arthritis. Be active, healthy and young!