If you want your body to stay young and strong, strength training is essential. But don't worry, you won't need barbells and dumbbells.
Move more and you'll feel better - you've probably heard this advice many times. Indeed, any physical activity has a great effect on the general condition of the body and metabolism. But when it comes to prolonging youth, walking after dinner or swimming is not enough. Strength exercises are needed to train the muscles. If you have a sedentary job and a not too active lifestyle, as you age, your body becomes more and more lazy, muscles and joints become weak, getting used to the few movements that you perform every day.
These are the changes that strength training is great for. Firstly, thanks to such exercises, you will increase muscle mass - as you know, after thirty, it begins to slowly but surely decrease. Secondly, you will be able to maintain flexibility and develop joints. Thirdly, power loads activate metabolism and improve posture. Scientists from Columbia University have published the results of studies that have proven that regular exercise for the development of strength and endurance is the best prevention of age-related injuries.
The program that we offer you will take no more than 15 minutes a day. Another plus: you do not need any exercise equipment, no gym membership, no special clothes. Do these exercises in the morning or evening 3 times a week.
FIVE STRENGTH EXERCISES
1. SQUATS
Regular squats train the legs and hips, but if you go a little lower, you will put a load on the muscles of the buttocks. Starting position: legs slightly wider than shoulders, socks to the sides. If you imagine a clock face, then the socks should be pointed at 10 o'clock and at 2 o'clock. Gently lower your hips down and back a little, as if you were going to sit in a chair. Don't forget to tighten your pelvic floor muscles! Hold at the bottom for 1-2 seconds, and then slowly return to the starting position. Repeat 8 times.
2. BACK LUNGS
Stand up straight with your feet shoulder-width apart. Tighten your pelvic floor muscles, lift your right leg off the floor, balancing on your left. Hold for a few seconds, then take a step back with your right foot and transfer the weight of your whole body to it. Your hips and left knee should be in line, both knees bent at right angles. Shift your body weight onto your left leg, push off the floor and return to the starting position. Repeat 8 times.
3. PUSH-UPS
Start lighter, and as your muscles get stronger, gradually move your knees further away from your hips to increase the load on your arms. Get on your knees and rest your hands on the floor (palms are strictly under your shoulders). Tighten your pelvic floor muscles, slowly bend your elbows and lower your upper body. Slowly return to the starting position, being careful not to arch your back. Do 8 reps.
4. PLANK FOR THE LAZY
Stand on all fours - palms strictly under the shoulders, knees - under the hips. Leaning on your hands, lift your knees off the floor and straighten your legs. Try to keep your body in a straight line from heels to shoulders. Hold this position for as long as possible, return to the starting position. Do 4 sets.
5. BRIDGE
The perfect way to strengthen the muscles of the legs, thighs, buttocks and back. Lie on your back, feet shoulder width apart. Bend your knees. Without lifting your shoulders from the floor and straining your pelvic floor muscles, plant your feet on the floor and lift your hips as high as possible. Hold for 10-20 seconds, strain your buttocks as much as possible. Return to starting position. Do 4 sets.
TIP
Listen to your own body. Perform all exercises slowly and smoothly. Over time, you will be able to do more sets and hold each pose longer.