As you continue to age and enter your 50s and 60s, it’s very important to start and keep going strength training. This is because when we get bigger, our metabolism slows down and we lose lean muscle mass, strength, and power if we don’t do anything to combat these natural processes.
Strength training helps keep your bones strong and builds and maintains your muscles. If you are trying lost weight and stay fit for you over 60, it’s a must for you (provided you get the green light from your doctor).
But yours exercise The choice should be slightly different from what you were used to in your 30s or 40s. When you’re training in your 60s and older, joint health and range of motion should be a priority, as should building strength. for the upper back, glutes and hamstrings. You want to choose the combinations that are most joint-friendly and can help keep you pain-free and injury-free.
Here are the exercises so you can achieve the toned body you desire in your 60s. And for more, don’t miss these exercises. Exercise tips to get rid of belly fat.
To do the move, grab a pair of dumbbells and hold them in front of you. Keeping chest high and knees soft, push hips back while pulling weights down to thighs. Once you’ve got a nice hamstring stretch, bring your hips forward to stay upright, squeezing your glutes to finish. Do 3 sets of 10-12 times.
Place your feet firmly on the seat pad and grasp the handles with both hands. Pull out the attachment and position yourself so that your back is straight and your legs are almost fully extended. Keeping your chest high, muscles tight and knees soft, direct the attachment towards your body, squeezing the shoulder blades together at the end. Then, straighten your arms completely until your shoulder blades are wide before doing it again. Do 3 sets of 10-12 times.
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Holding a pair of dumbbells, get into a split position with one foot forward and one foot back. Lower yourself under control until your back knee touches the ground, then push yourself up with your front leg, flexing your quads and glutes to finish. Do all reps with one leg before switching to the other. Do 3 sets of 10 reps for each leg.
Grasp the pull-up bar downwards with the palm facing away from you just outside the shoulder. Lean back slightly and use your elbows to pull the bar down toward your sternum, squeezing your lashes at the bottom of the movement. Resist on the way up, maintain the tension in your fat. Stretch your head by letting your shoulder blades point up before doing another move. Do 3 sets of 10-12 times.
Start by placing dumbbells at shoulder height with your palms facing each other. Keeping the glutes tight and tight, press the dumbbells up, flexing your shoulders and triceps at the top. Lower the weight under control before performing again. Do 3 sets of 10 times.
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Wrap the bumper tape around the beam or pole firmly on the ground. Grasp the end of the strip and walk away from the column a step or two. With feet shoulder-width apart and hips squared, rotate hips and shoulders toward the strap.
While tensing, rotate diagonally toward the ceiling while keeping your arms straight. Bend obliquely at the top, then return to the starting position before performing again. You should do 10 reps on each side before moving on to the other.
And that’s it! These 6 exercises will help you get a toned body after 60 years old.
For more see Over 60? These are the best workout apps for weight loss.
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