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Slowdown of metabolic processes, hormonal transformations, "jamming" of problems, a sedentary lifestyle, poor nutrition are the companions of a modern woman in her prime. After 40 years, strengthening the body, especially for women, plays a paramount role. At this age, the load progresses both at work and at home. But in order to give strength to loved ones, you need to take them somewhere. Agree?
A set of exercises for women over 40, which will help you stay young, active and attractive for a long time! If you have not been involved in sports before, then you need to start gradually, dosing the load.
A set of home exercises
- Running in place
You don't have to leave your house to run regularly - running in place can warm up your muscles and stretch your joints, oxygenate your body, and improve the results of your next workout. An important bonus of daily jogging in place is the training of joints, tendons and ligaments. Daily 15 minutes of jogging will prolong the physical youth of the body, slowing down the natural aging process. - "Stool against the wall"
At first glance, the exercise may seem quite simple, but after 30 seconds you will feel how your buttocks are burning and your leg muscles are being tightened. Exercise increases the endurance of a mature organism, strengthens the knee joints and develops balance. Stand with your back against the wall, firmly press your shoulder blades and buttocks. Take a step forward, put your feet shoulder-width apart, your socks look a little to the sides, your hands are pressed against the wall along the torso. Slide your back along the wall, slowly lowering yourself down. Stop when your thighs are parallel to the floor and your knee is at a 90-degree angle.Stay in this position for as long as you can. The ideal result for a woman is 60 seconds. Start with 30 seconds, increasing the time each time. This useful exercise can be done every day.
- "Superman"
Lie on your stomach, straighten your legs and connect, stretch your arms forward, bury your face in the mat. Tighten your arms and raise them parallel to the floor, tearing off your shoulders and chest, as well as your legs, your face is lowered all the time. Hold this position for a few seconds, then slowly return to the starting position. Repeat 8-10 times. - Wall Sliding
This homemade exercise is good for strengthening the muscles of the upper back and is not without reason common in physical therapy. Stand with your back to the wall, the back of your head, shoulder blades and buttocks touch the wall, your feet are located at a distance of 30 cm from the wall. Raise your arms bent at the elbows up and press their back side against the wall at ear level - this is the starting position. Keeping points of contact, move your hands up over your head without lifting them from the wall. Close your arms above your head and return to the starting position. Do 12-15 smooth repetitions. - Plank
Plank will strengthen the abdominal muscles and muscle corset, correct posture, pump arms and round the buttocks simply, quickly, efficiently and without any extra effort. Stand on your elbows with your body straight from head to toe. Maintain a normal breathing rhythm, feel the tension in the muscles of the press, thighs, arms and chest. Start with 15 seconds of plank, gradually increasing the time to a minute. Do the exercise every day after waking up - the result will not be long in coming! - Abduction of bent legs
Get on all fours, straight arms rest on the floor. Straighten the spine and tighten the abdominal muscles so that the body forms a straight line from the shoulders to the pelvis. Keeping your back in the starting position, squeeze your buttocks and lift your bent leg at the knee in line with the body. Hold for 1-2 seconds, lower your leg to the starting position. Do 12-15 reps for each leg. - Training with rubber bands
Fitness rubber band is a primitive home exercise machine available to everyone. A small elastic latex ring will even fit in your pocket, and training with it will replace grueling workouts in the gym. Rubber bands are sold in a set and come in different hardness, so you can easily vary the load. We will not beat around the bush, but rather share with you a quick home complex with fitness rubber bands for all muscle groups.
Bench Steps
Stand in front of a raised platform (bench, sofa, stable chair), take a step up, hold for a second, and lower back with the same foot, barely touching the floor. Repeat the movement until you feel a burning sensation in your buttocks. Do the same for the second leg.
Giving a little time to yourself at least 2-3 times a week, a woman is transformed and gains vitality. Gymnastics is not to be underestimated! Exercise for women after 40 is a source of a second youth for those who want to improve their well-being and change their appearance. Regular training improves mood, improves brain activity, makes sleep stronger and more productive without the slightest investment. The main desire!
Do not forget to save our effective set of exercises and do not be lazy to perform it regularly. After a few weeks, after noticing the results, you can safely recommend it to your friends! Not so long ago, we wrote about the Eye of Rebirth gymnastics, which gives a charge of vitality, tones muscles, normalizes the work of all organs and systems, but most importantly, nourishes the mind and soul.