To get started quickly erase from the memory of one archaic idea: you are not doomed to lose the beauty with age. Of course, the body changes throughout life – has the right, but there are many living proof that the right “nutrition” and training habits to help compete with the passport.
In the end, even if the (hypothetical) you’re only 25, but you feed mainly fast food and bypasses (or even worse making the rounds), a fitness club side, it is unlikely that you can boast of a good figure.
Sometimes, of course, there are exceptions to the genetic, but they are exceptions. And so – nothing in the world of harmony tender age itself does not bestow. Conversely, if you’re 45, you have long taken a sensible diet and do sports, your appearance would be the envy personages half your age. “Even a small but regular physical activity slows the aging process so that you will always look better contemporaries, who laid down their arms and nothing are not engaged “, – said Barbara Bushman, a sports physiologist, Professor Missouri State University.
How to choose a workout by age?
To preserve and maintain the unearthly beauty, with any number of candles on a birthday cake, you just need to know their strengths and weaknesses, which vary with age. For example, the training for which you are accustomed with a scratch in twenty will become one of the favorite activities of forty.
On the other hand, they have to recover a little bit longer. But to be aware of what to prepare, all temporary difficulties can be overcome.
Over the years of working with Hollywood stars (which, she know, do everything to look and feel younger) coach Janet Jenkins realized that training should not pick at your age, and under the individual’s level of fitness.
Forget about those unpleasant people who believe that all twenty spelled the heaviest load, and the girls in their forties better to just lie down. And listen to me-ka Janet: test yourself (see the test for strength ) and the start of a level: beginner, advanced or middling (Recommendations on them given under each of 7 exercises ). Engage in this scheme 2-3 times a week, not days in a row.
Test the strength of your body
Now close your passport and look to face the truth. These classic tests of fitness Barbara Bushman guide will help you learn how you steep compared with the same age and what weaknesses you have to be tightened. The results of the power will be the starting point for aging exercises.
Sprint on the spot
Start with a light, warm-up jog wheel (A), and then gradually increase the intensity by adding a vigorous movement with his hands and knees picking up and up (B).
Temporary bonuses: these temperamental movement to protect the future of the weakening of the bones (20 +).
Beginner: Sprint 20 seconds
Medium: Sprint 30 seconds
Advanced: Sprint 45 seconds
Burpee with shaking
Sit down, Put Your hands on the floor and leaping kicks back, get up in the bar (B). Press again accept the emphasis sitting and jump out of it as high as possible, raising his hands up (C). Then sit down again, but the slopes, first the left, the left hand touching the floor, and then to the right (D).
Time bonus: it’s good exercise accelerates the metabolism slowing (30 +).
Beginner: 8-10 repetitions (first transition can stop lying to put one foot on one)
Medium: 10-15 repetitions
Advanced: 15-20 repetitions
Reverse lunge + circle hands
Take two light dumbbells, step back with your right foot and then lower into a lunge (A). Come back to the original position and tighten the right knee up to your chest, while lifting your hands on the arc of a hand.
Time bonus: you can start the journey with tap or bench – then it will return to its former shape of the buttocks and put them in their place (40 +).
Beginner: 0-1.5 kg dumbbells, 8-10 repetitions on each leg
Medium: 1.5-2.5 kg dumbbells, 10-15 repetitions on each leg
Advanced: 2.5-3.5 kg dumbbells, 15-25 repetitions on each leg
Climber with rotation
Accept position “stop lying” to the body stretched out in a straight line from head to heels. Quickly pull up your right knee to your chest (A), then repeat the same with the left. This is one repetition. Continue to alternate legs quickly. Then add a crossing – a tray right knee to the left elbow and vice versa.
Time bonus: This exercise is working the whole roots entirely – forms the waist. The latter can be added to the amount due to the lack of sleep and stress (30 +).
Beginner: 10 regular repeats, 5 cross
Medium: 16 normal, 8 cross
Advanced: 20 normal, 10 cross
Grand plie with unbending hands
Stand up, legs much wider than shoulders, holding a dumbbell in his outstretched hands. Get up on your toes. Squat while bending your elbows and lowering the weighting of the head. Go up to the starting position, straightening the arm. This is one repetition.
Time bonus: the inner side of the thighs and triceps are often the problem areas where the muscles lose their tone, and this exercise has both of them (40 +).
Beginner: 1.5 kg dumbbell, 10-15 reps
Medium: 2.5 kg dumbbell, 15-20 reps
Advanced: 3.5-4.5 kg dumbbell, 20-25 reps
Stand up straight, hands near the body for balance. Do swing right foot to the side, shifting the weight to the left, then vice versa. Every third Mahe hold your leg in the air for a few seconds, lifting it as high as possible. Of course, in which you stand, hold on a little bent.
Time bonus: it is vigorous exercise will make your heart beat faster and awaken the slumbering for the old, boring fitness programs muscle? (40 +).
Beginner: 8-10 repetitions (one repetition = three maha)
Medium: 10-15 repetitions
Advanced: 15-20 repetitions
Squat the Curl + + mode
Take a dumbbell and stand with your feet shoulder-width apart. Going down into a squat until thighs are parallel to the floor. Hold this position and lift weights to your shoulders. Straining the gluteal muscles, rise up, and at the same time soaked through dumbbells over your head. Put your hands down to your shoulders, and then down – it’s one repetition.
Time bonus: a complex exercise – loads several muscle groups, improves the shape and amplitude of the motion, which helps in many training sessions with the first flush of youth (20 +).
Beginner: 1-1.5 kg dumbbells, 10-15 reps
Medium: 1.5-2.5 kg dumbbells, 15-20 reps
Advanced: shattering the set – do it 15 times with a 5 kg, then 10 times with a 2.5 kg
Tip: PUSH straight up, not back, so as not to pull back
Now you know the truth! But surely you have friends who still have no idea how to effectively train at any age. Do a good deed – tell them about this article by clicking on one of the icons social networks.