Young or old, it’s never a bad time to start training and be more active. Exercise improves your overall health, gives you a stronger feeling and leaves you feeling and looking younger. Strength training can also improve your bone mass and improve your balance.
If you are over 50 years old, we have the perfect exercises for you, which are great for your joints and strengthen those areas that become weaker with age.
1. Forearm plank
Put your forearm on the floor. Your elbows should be aligned under the shoulders and arms parallel to the body. Your hands have to reach with your fist. Squeeze your glutes and begin pushing your toes into the floor. Do not lock the knees. Your head should match your spine. Hold this position for 20 seconds. As your body gets stronger, hold the plank as long as possible.
2. Chair dip
Take a sturdy chair. Sit on it, palms against the seat of the chair. Push your butt forward until it falls off the chair and you support your body weight with your legs and arms. Bend your knees at an angle of 90 degrees. Bend your elbows backwards and slowly begin to lower your butt towards the floor. Your elbows should be pinched. Push up until your arms are straight. Do 10-15 repetitions.
3. Biceps curl
Grab a resistance band and place it under your right foot. Hold one end of the ribbon in each hand. Bend your elbows and curl your hands to the upper arms. Pull yourself up for 2 seconds. Exhale while lifting the tape, then release for 3 seconds. Do not move your upper body, just your arms. Do 6 repetitions and then do the same with your left foot.
4. General Squats
Stand straight on the floor with flat feet. Push your butt back and bend your knees down. Move to a squat position and lift both arms forward. Return to the starting position while keeping your arms to one side. Carry out as much as possible.
Do this workout once or three times a week.