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We all understand that with age, the female body and figure undergo changes. Years bring their adjustments. After 40, metabolism slows down , hormonal changes occur , and the body becomes less flexible and mobile. This greatly affects both the physical condition of the woman and the mental one. You can put up with this alignment of things and give up, or try to something . The best cure for all age-related changes is regular exercise. The 5 most effective exercises for women over 40 , which will reduce the signs of aging to nothing and help bring the body into shape.
A set of exercises for every day
Below will be a set of exercises and training videos , but for now let's talk about why training is so useful and what you need to pay attention to when starting classes.
The desire to improve and tone the body is wonderful , this is the right way. But in this endeavor it is important not to overdo it. If you have never played sports before , then you need to be careful. It is best to start small and then add loads.
It is very important to focus on the quality of the exercises , and not on the speed. It is better to do them slowly but correctly. This will bring more benefits and save you from injury. For older women, strength training is very important. They contribute to muscle growth and keep the body in excellent shape.
Strength training has a very positive effect on your mental health. In addition , studies have shown that regular exercise improves blood flow and stimulates brain activity. Exercising also improves the quality of sleep and allows you to fall asleep faster. You know , you can't let age define you mentally or physically. Agree? Then let's do the exercises.
Burpee
The classic burpee consists of the following stages: do a squat , rest your palms in front of you , take an emphasis while lying down , push-ups , return to a sitting and make a jump up from this position. This is one burpee. The number of repetitions depends on your physical form. You can start with 10-15 and gradually increase the pace.
This exercise may scare you , because it seems quite difficult. Believe you can do it. Yes , burpee contains several exercises and involves all muscle groups , but it does not require special training and equipment. Making it at home is not difficult.
This is one of the best calorie burning exercises. It allows you not only to keep yourself in shape , but also to develop muscles. In addition to muscle strength , burpee helps increase stamina , lung capacity, and strengthen the heart.
In this video, a lovely girl will tell you how to do burpee.
Squats
Proper squatting strengthens the muscles of the buttocks , thighs , abs , back. In addition , squats are great for balance and coordination.
It is important to learn how to do squats correctly. So , stand up straight , feet shoulder-width apart. The back should be straight so as not to overload the lower back. Pull your hips back slightly and begin to squat.
The most important rule is that the knees should not go beyond the toes. Perform deep squats , lowering the pelvis as low as possible. Transfer weight to your heels , then you can work out the gluteal muscle well. Start with 20 squats and gradually increase them.
In this video you can see how to squat correctly.
plank
The best exercise for the buttocks , back , abdomen and the whole body , which you can think of. With it, you can strengthen the abdominal muscles , improve posture , speed up metabolism and even get rid of a bad mood.
The most important thing in this exercise is to take the correct starting position. Take emphasis lying down ( you can on the hands or on the elbows). It is better to perform the plank on the elbows to avoid injuries to the hands. Place your elbows directly under your shoulders.
Your spine should be straight from your pelvis to the top of your head. Bending in the lower back is not allowed. Do not strain your arms , they are not so important in this exercise. The main thing is to strain the muscles of the abdomen and buttocks. Stay in this position for as long as possible. Repeat several times.
Do you want to learn how to do planks correctly? Watch a video.
Lunges
This is one of the most popular exercises in the world and for a number of reasons. It allows you to perfectly work out the muscles of the legs and buttocks. As with squats , correct execution technique is important.
Stand straight , back straight , shoulder blades together , arms along the body. The feet should be exactly under the hips. This is your starting position , now start doing lunges. Take a step forward , keep your body straight. Lower yourself straight down , transferring your body weight to the front leg.
It is important not to tilt the body forward and not to help the leg set back. Perform a lift , straining the back of the thigh , and return to the starting position. Perform 10-15 lunges on each leg.
And here is a video that will help you visualize the technique.
Abduction of bent legs
And the last exercise from our list. Perfect for working out the gluteal muscles and keeping the body in good shape.
Starting position - on all fours , emphasis on hands , slight deflection in the lower back is allowed. Now alternately take your legs bent at the knees back and up. Do 10-15 repetitions for each leg.
And a video for fixing.
It's never too late to play sports. These exercises are certainly very useful and should be done , classes or sign up for a gym. prepared a small list of fitness , if you are over 40 , be sure to read it.
If you do the exercises correctly , regularly and with all care , you can save not only the size of your clothes , but also the health of your joints and the cardiovascular system. In addition , regular exercise can reduce the risk of cancer , diabetes and arthritis. Take care of yourself and your health!
What daily exercises do you have? Share with us in the comments!
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