Exercises

Exercises for 40 years. The right start to the day: morning exercises for men

For any person with age, it becomes more and more difficult to withstand physical activity. For people after forty years of age, the usual load becomes too much. This applies to both trained athletes and those who play sports from time to time. Even if you are in very good shape, age sooner or later makes itself felt. Therefore, over time, you have to change your usual sport, deciding what sport you can do at 40-45 for your health.

The heyday of the activity of all processes in the human body occurs at the age of about 30 years. With overcoming the forty-year age limit, all processes in the body occur more slowly:

Significantly reduced muscle mass and nerve conduction.
The person becomes less flexible.
Decreased bone mass. Moreover, this figure in women decreases faster.
Decreased kidney function.

In addition, with age, the mass of the fatty layer increases, visual acuity and hearing decrease. A person has an imbalance in the development of muscle tissue. A situation arises when some muscles weaken, while others remain strong. All this leads to the fact that the usual daily tasks, for example, walking up the stairs, turning, tilting, etc., become increasingly difficult to perform. Playing sports will help prevent these difficulties.

How to start exercising

Physical activity for people over 40 should be regular, only then they will be really useful. Therefore, first you need to draw up a regimen and decide how many times to practice. You can choose any time for training, but it is best to choose the morning hours. At this time, training will be most effective. Lessons should be at least one hour long. The optimal number of workouts is twice or thrice a week.

It is especially important for women to go in for sports at this age. As a result of hormonal changes in the female body, all processes slow down much faster than in men. Since women's bone mass is rapidly decreasing, the risk of developing dangerous diseases - arthritis, arthrosis, osteoporosis and others - increases.

In addition to mandatory training, it is necessary to change the usual diet. For the most part, the menu should include protein foods. They should make up at least 60% of the total diet. Complex carbohydrates should account for about 30% and fats should make up 10%.

If the amount of carbohydrates is too high, it is recommended to increase the intensity of training to prevent the formation of adipose tissue. Since at the initial stage, people over 40 cannot train intensively, it is better to change the diet, giving up sweets, fatty foods, flour products and pasta. These products are best replaced with bran, vegetables and cereals.

In addition, before starting training, it is necessary to conduct a complete examination of the body in order to identify possible contraindications to certain sports. An ECG will show the state of your heart, with the help of ultrasound you can make sure that there are no serious diseases of the internal organs. If you have problems with the spine, be sure to get an MRI to make sure that there is no intervertebral hernia or infringement.

Be sure to take urine and blood tests. This way you can control the level of hemoglobin, lymphocytes and ESR, as well as make sure that there is no inflammation that can be affected by training.

How not to hurt yourself

Many beginners suffer from the “excellent student syndrome” and decide to train beyond measure. This is a very big mistake. You should remember about age and start training gradually, without overdoing it. It is best to use the help of a fitness trainer.

You do not need to train on all the simulators in a row, otherwise you will only harm yourself. Your body should receive only a dosed load that affects certain muscle groups.

Don't take too long breaks between exercises. This will reduce the effectiveness of the workout.

Change your training program every three months.

What is the best sport to do after 40?

If you have firmly decided to take up your sports form and the medical examination did not reveal serious contraindications to this, then it's time to decide on the sport. As a rule, by the age of 40, all people have either been involved in some kind of sport in their youth, or have no sports experience in the past.

The first category of people usually in adulthood returns to the sport that they did in their youth or a sport similar to it, but with a lesser load. If you don’t have a sports past, then it’s better to start with simple and light workouts.

What sport should a man do

By and large, a man can do any sport, regardless of age. Of course, we are not talking about great sports victories. You will exercise to stay healthy. Let's look at the best options:

crossfit

CrossFit is a system of physical training consisting of various high-intensity exercises. It is necessary to start training with this sport gradually. To begin with, load your body minimally. Use light weights and do a few reps. At the same time, you can replace difficult exercises for you with easier options. To strengthen the heart muscle and vascular system, it will be enough to do just 20 minutes at least three times a week. After gaining a sufficient athletic form, the load can be gradually increased.

CrossFit should be started under the guidance of a trainer. An experienced trainer will help you create a workout program that is tailored to your age and fitness level. Having gained some experience, you will already be able to control your loads and create a training program for yourself.

Advantages:

It doesn't take much time.
You can work with free weights.
The system includes a variety of exercises and can replace other types of physical training.

Flaws:

Too high loads can harm the body.

How to start doing crossfit in a video clip:

Swimming

Swimming has a great effect on the body as a whole. It strengthens the body, tempers and heals. When swimming, the load goes to almost all muscle groups that support the body in the appropriate position. Overcoming the resistance of the aquatic environment, a person has a positive effect on the circulatory and respiratory system.

By swimming, you are protected from the risk of injury. In addition, due to the horizontal position of the body, the load on the heart is reduced and blood circulation improves. This allows you to train harder. Swimming is recommended for the treatment of diseases of the heart, blood vessels, lungs. This sport is good for the joints and the nervous system. It is best to swim crawl or breaststroke. These styles of swimming provide the most efficient exercise.

Non-injurious sport.

Useful for the treatment of many diseases.

Flaws:

It is impossible to pump up muscles only by swimming.

About why you should go swimming in the video:

Running is very good for training the heart muscle. By running, you will get results very quickly. For this sport, you do not need to sign up for a gym, you can train anywhere and in any weather. In addition, you can individually choose the load - run at high speed or at a slow pace. As a result of running, the cardiovascular system develops, more oxygen enters the lungs. The body becomes more enduring, extra calories are burned.

Before training, be sure to warm up, as running does not develop muscle flexibility and can enslave them. To keep the body in excellent shape, it is recommended to combine running with other sports.

Advantages:

Quick results
There is no need to go to the gym.

Flaws:

Does not develop flexibility.
Should be combined with other sports.

Video about what happens to the body while running:

What is the best sport for a woman

It is very important for the weaker sex to keep your body in shape after 40 years. This will help not only to prolong life, but also color it with new colors, make it happy and bright, and allow you to feel all the benefits of adulthood. All that is required of you is to try. In a month you will be able to evaluate the first results and enjoy your excellent health. It is better to take up one of the following sports:

Pilates was created by Joseph Hubert Pilates. His goal was to solve his health problems. The result was a program that helped not only him, but millions of others. These classes are slow, so they are not suitable for a girl who loves active movement. But women over 40 usually like such calm activities, they can also be recommended for pregnant women and as a means to improve the figure after childbirth. During the workout, you will be able to feel all the muscles of the body. As a result, you can significantly improve your spine, which is especially important at this age. After a few months of regular exercise, your posture will straighten up, your stomach will disappear, your joints and ligaments will become flexible.

Advantages:

Improvement of the spine and strengthening of the muscles.
The development of the respiratory system.
Development of flexibility.
Weight loss and recovery.
Normalization of the nervous system.
Non-injurious sport.

Flaws:

Large loads on the ligaments

Bike

Bicycling is a great cardio workout. According to recent studies conducted at a US university, regular cycling reduces the risk of developing cardiovascular diseases by half. In addition, the bike is an excellent prevention of stress. Of course, it is best to ride a bike outdoors in a park or in a forest, but in the absence of such an opportunity, a bike ride can be replaced by training on an exercise bike. If you decide to choose this sport, then start with small loads, take short bike rides over time, gradually increasing the load.

Advantages:

Development of the cardiovascular system.
Fight stress.
Slimming.
The development of the respiratory system.
Prevention of varicose veins.

Flaws:

May be traumatic.

Bicycle for weight loss:

Stretching

Stretching is a special exercise that improves stretching. As a result of these exercises, a lot of oxygen enters the muscles, metabolism and the work of internal organs are activated. Stretching makes the body flexible, elastic and graceful. This is especially useful for a beautiful figure for women. To get a good result, you need to train three times a week for at least half an hour.

Advantages:

Development of flexibility and plasticity.
Suitable for weight loss.
Posture improvement.
Development of the circulatory system.
Slowing down the aging process.

Flaws:

With a sharp increase in load, injury is possible.
People with joint problems need special care.

Stretching complex for beginners in a video clip:

nordic walking

Nordic walking is now becoming more and more popular. The peculiarity of this type of walking is that while walking you use special sticks. This simple device allows you to include in the training process almost all the muscles of the body. In addition, sticks also allow you to increase the rate of fat burning. The undoubted advantage of this sport is that it has no age restrictions. Nordic walking can be practiced not only after forty years, but also in old age. This type of physical activity is especially popular among European pensioners.

Advantages:

No age limit
weight loss
Improving muscle tone.
Normalization of blood circulation.
Reduced stress on joints.
There are no contraindications.

Flaws:

Not detected.

About the main mistakes in Nordic walking:

In conclusion, I would like to note that age should not be taken as a sentence. Do not take joint pain and other discomfort as a natural state of affairs. Always remember that sports will help you stay healthy and active for a long time. Going in for sports, you will make your life brighter and more interesting. And your age will remain just a number in your passport.

How to play sports so as not to harm yourself?

Many people believe that exercise is the solution to all health problems, even those associated with aging. Of course, no amount of physical activity can stop the natural aging process, but there is a lot of evidence that physical activity can increase life expectancy by limiting the development and progression of chronic diseases, which many people begin to think about after they turn 40 years old. In the article we present 5 easy exercises for women over 40 which must be performed weekly to achieve a noticeable effect.

“Sooner or later, there comes a point when we realize that we are no longer invulnerable,” says Holly Perkins, personal trainer and author of Lift to Lose Weight.

“Believe it or not, the body begins to fail after 30 years, and every year the situation only worsens.” Good news: not only exercise, but also the body and prevent some common diseases.

Here are five exercises you should start doing every week when you turn 40 to stay healthy and look as good as you feel.

1. Cardio training, 3-4 times a week

As the name implies, cardio training refers to the exercises to strengthen the heart muscle, familiar to many people who work out in the gym (running, aerobics, rowing, and much more!). However, if you really want cardio to benefit your heart, you need to train at an anaerobic capacity of 80% of your maximum heart rate for at least 30 minutes 3-4 times a week (if you imagine a scale from 1 to 10, you should be laid out by about 8.)

“So if you're barely breaking a sweat while walking, or aren't really exerting yourself while doing Zumba, it's time to pick up your pace and increase your effort,” says Perkins. “Cardio should be hard, you should not feel comfortable during the exercises.”

2. Exercises with high impact load on the legs, 1-2 times a week

You probably already know that calcium is responsible for the health of your skeletal system. Recent research suggests that high-impact exercise can also help build bone strength, Perkins says. “There is still a widespread misconception that high-impact exercise does more harm than good, but this is not the case, especially when it comes to bone health,” she adds.

"Dancing, jumping feet together-feet apart, racket games, and even a little jogging while walking are great examples of bone-strengthening exercises."

3. Strength exercises, 2-3 times a week

The risk of developing arthritis increases with age. However, according to the Arthritis Foundation, chronic pain and stiffness in the joints can affect a person at almost any adult age, especially overweight people and those who have suffered a joint injury. However, it is never too late to start protecting your body.

Strength training is one of the best ways to prevent pain. “It has been proven to reduce the pain caused by arthritis and prevent the development of the disease itself,” explains Perkins. And you do not need to torture yourself for hours in the gym to get the desired result.

“Squats, deadlifts, and overhead presses are all you need to strengthen multiple joints and muscles.”

4. Yoga, once a week

According to John Hopkins Medicine, one of the leading US medical centers, women aged 45 to 64 are at increased risk of depression.

While any form of exercise can help prevent anxiety and depression, a growing body of scientific evidence suggests that yoga may be particularly helpful in reducing stress. and mood enhancement. One study found that yoga increased GABA levels. Typically, people who suffer from and anxious feelings are deficient in this mood-regulating neurotransmitter. In another study, stress levels in women with mental health problems were found to decrease after attending a yoga class for three months.

“We know that yoga is very effective in dealing with stress, we also know that there is a link between stress and mood disorders,” says Perkins. “Moreover, some styles of yoga also develop strength and endurance and prevent cardiovascular disease, being a versatile and effective health promotion tool.”

5. Plank exercise, 90 seconds 3 times a week

According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, a division of the National Institutes of Health, most people experience back pain for the first time between the ages of 30 and 40, with back pain becoming more common as they age.

Strengthening the spine can help prevent pain. The plank is a great exercise to try because it tones all the major muscles in your body. According to Perkins, it involves not only the abdominal muscles, but also the muscles of the chest and around the spine.

“As these muscles are strengthened, the middle part of the body, especially the lower back, becomes stronger, which prevents pain.”

Perfect plank

Get the most out of this amazing exercise by doing it right:

To perform the plank correctly, position your forearms parallel to each other, elbows under your shoulder joints and rise on your toes. Your legs should be fully extended and your feet should be shoulder-width apart. Also, be sure to pull your stomach in to "turn on" the abdominal muscles. Stay in the position for 30 seconds, kneel down for a short break, and then repeat the exercise two more times. As you get stronger, try to hold the position for 90 seconds without a break.

Are you wondering how to do push-ups correctly? Read in the material where the fitness trainer tells all the nuances of this exercise:

All ladies of age are well aware that after forty years the female body, figure, undergo changes. And often not for the better. Years bring their adjustments. Slowdown of the metabolic process, hormonal changes, "jamming" of problems, a sedentary lifestyle, poor nutrition are the reason for this. The energy complex of exercises for women after 40 does not take much time. Doing it daily while standing, lying or sitting, a woman is transformed and acquires a new vitality. She is in a good mood. Therefore, gymnastics should not be underestimated. Regular exercise for 40 years is the second youth for women who want to noticeably improve their well-being and change their appearance. They are the best medicine for weight loss at this age.

Why do girls need exercise after forty years

The purpose of physical activity:

maintaining muscle and joint tone;
strengthening the nervous system;
activation of metabolic processes;
reducing the risk of deposition of fat cells;
constant weight control;
normalization of the digestive system;
slowing down the aging process;
normal content of blood pressure;
normalization of blood sugar levels;
reducing the risk of diseases of the cardiovascular system;
prevention of breast cancer and other types of oncology;
fight against the first signs of osteoporosis.

In order to minimize and localize these troubles, to maintain, maintain an adequate state of weight under constant control, it is necessary to do gymnastics.

Preparing for classes

If for twenty-year-old girls physical exercises are not of particular importance, then for a lady after 40 years old this is an opportunity to significantly improve her health, feel a surge of vitality. A well-chosen set of energy exercises for women over 40 is a good alternative to expensive drugs and medical bills. In addition, numerous studies prove that the level of mood and mental performance directly depends on the motor load. For ladies after forty years of age, a daily portion of exercise is an indispensable tool for losing weight.

Classes should be carried out daily from 15 to 30 minutes. It is necessary to perform power loads, aerobic elements, jogging in a well-ventilated room no later than half an hour before meals. It is necessary to start the program of physical activity gradually, without overloading the unadapted organism.
It's important to know! The first is to reduce muscle tone in the pelvic girdle, which is often the cause of many female diseases. The systematic implementation of gymnastic exercises will help ladies after forty years to easily survive such an unpleasant moment.

Complex gymnastics

All exercises after 40 years for women help to strengthen the performance of the joints and the muscular system of a certain part of the body. We offer the TOP of the most effective.

Joint mobility:

We raise our hands up parallel to the body - inhale, fix the position for 10-15 seconds, lower it - exhale. Feet should be shoulder width apart.
Circular head movements. We do 15 times to the right side, the same to the other.
We keep our hands on the belt. Circular movements of the shoulder joints throughout the entire possible amplitude. 15 times forward, the same back.
Amplitude movements of the upper body.
Tilts forward and backward. Alternately 10-15 times. When leaning forward, we reach the floor with our fingers.
Mill. Mentally draw circles with straight arms back and forth.

For the muscle mass of the legs

Side squats and transfer of body weight alternately to the left and right legs, which are widely spaced.
Lunges forward. We take the largest possible step forward alternately with the right and left legs. The back should be straight, do not lean forward. The effectiveness of gymnastics will give dumbbells.
Traditional squat with arms extended forward.
Holding on to the edge of the table or the back of a chair, we alternately swing our legs back. The exercise requires a slight bend in the back.
The leg rests on the back of a chair or the edge of a table. We perform the lowest possible slopes with touching the toes with our hands. It is advisable to approach the forehead to the knee.
Lean against the wall with one hand. The second we take ourselves by the ankle joint. Pull the heel of each leg to the buttock as much as possible.

All exercises are repeated 10 to 15 times.

Strengthening the muscles of the hands

This set of exercises for women over 40 gives a significant result due to the use of an additional load - dumbbells.

The starting position, as required by many exercises, is legs at shoulder level. Hands are raised up. We alternately bend them at the elbows and wind them up behind the head, touching the right and left shoulders in turn with each hand.
Sit on a chair. We lower our arms with dumbbells down along the body. Bending your arms at the elbows, we touch the shoulder joints with dumbbells. The back should remain in a fixed state.
We put our feet shoulder-width apart. Raises slowly the dumbbells on outstretched arms to the line of the shoulders. We hold the position for the maximum amount of time. Then, just as slowly, we lower our hands to the starting position.

Muscular elasticity of the arms:

We close our hands in the lock behind the back. The maximum lifting them up with springy movements. The back should arch slightly.
Hands think up. We start the right one by the cervical vertebrae, with the left we take the elbow joint of the right and with pushing movements we lower the right hand so that the fingers touch the shoulder blades.

Increased mobility of the spine and back muscles

Holding on to the back of the chair with outstretched arms, perform springy forward bends. Keep your back straight.
Lie on your stomach, arms forward, bend in the spine. At the same time, we raise the arms and legs as high as possible above the floor level at the same time.
Sit on the floor, hands up. We make forward bends, touching the toes with the brushes. As an exercise option, spread your legs to the maximum to the sides. Do alternate inclinations to the right and left legs.
Lie on your stomach, hands touch the floor at the level of the shoulder joints. Slowly straighten our arms, raise the body and bend in the spine.
We take the lotus position. We lean towards the floor as much as possible, stretching our arms forward.

Strengthening the abdominal muscles

Traditional scissors and a bicycle are performed lying on your back. It is advisable to keep your hands behind your head.
Lying on the floor, fix the feet. We wind our hands behind the head and raise the body of the body 90 degrees in relation to the legs.

It is important to add walking and sprinting in place to the complex of energy gymnastics. This will help develop the mobility of the joints, protect the bones from weakening.

Losing weight

All these exercises contribute to weight loss, as they strengthen muscle tissue that can burn fat cells. It is important that weight loss exercises for a 40-year-old woman include strength gymnastics and aerobic exercise. Many will say that aerobics is for young girls. They are mistaken, years here have no meaning. Performing intense dance and physical movements leads to an increase in heart rate, and this, in turn, is an indispensable condition for the active process of burning body fat. Only in this way can you create the most favorable conditions for losing weight at home.

Exercise for 40 years is a panacea for women from many diseases. It is not for nothing that medicine considers physical activity one of the main preventive methods of getting rid of pathological processes in the body.

A slender figure aged over ... is a sign of beauty, excellent health, the merit and success of every woman. Youthfulness and excellent physical shape are the result of hard work on yourself. And the right set of exercises for women after 40 years is the key to its success. Practice in a good mood for your pleasure and remember, life is just beginning!

Physical exercises for women over 40 at home

Physical exercise is useful at any age, and after 40 - even more so. Any set of exercises actively and positively affects the body. Classes have a beneficial effect on the cardiovascular and respiratory systems, promote weight loss, correct the figure, relieve stress and normalize the functioning of the nervous system. By exercising, we release adrenaline, which increases blood pressure and also increases the heart rate.

Which complex to choose? And in general, what kind of physical activity is more useful for menopause? It is perhaps impossible to unequivocally answer this question: the choice of a woman should be individual. Nevertheless, some recommendations can be given in this case.

So, it is undesirable to immediately take on a large physical load: only 10-15 minutes of daily light gymnastics can give a positive result. A lot of activity can adversely affect the work of the cardiovascular and respiratory systems, because in the menopause the body is too tired from everyday stress, even if menopause passes without any special complications.

In menopause, light jogging and swimming are recommended. Today, many sports clubs recruit groups of women of transitional age and teach them a special set of exercises designed for the physical capabilities of women of 40 years of age. Their advantage is that, without overtaxing the body, they allow you to lose weight and feel as good as your general condition during menopause allows.

We think that there is no reason to explain for a long time why you need to play sports. Firstly, in this way you can use up excess energy, and therefore get rid of fat. And secondly, to strengthen muscle tissue. The fact is that during the process of losing weight, not only fat melts, but also muscle mass, and by doing physical exercises, you will get rid of only the fat layer.

Going in for sports, you can strengthen the body, improve sleep, mood, increase resistance to diseases, gain self-confidence. According to experts, the best time to exercise is in the morning. Moreover, by exercising before breakfast, you will force your body to extract energy from fat layers, and at the same time speed up your metabolism.

It is believed that the body wakes up at 6 am. However, at this time, you should not make sudden movements. The best time to practice is from 7 am to 9 am. However, according to some doctors, 8 am is the time for heart attacks and strokes. Of course, in this matter it is better to ask your body for advice. Believe me, he will tell you when he is more disposed to physical activity.

Training should be devoted to at least 20-30 minutes, although on weekends you can work out longer. Of course, in no case should you eat right before class. The consequences of such an unreasonable act can be nausea and drowsiness. You should also drink carefully: little and in small sips.

Where to begin

A warm-up is required before each session. It can be done in different ways:

❀ quickly walk around the room for 1 minute;

❀ jump a little over the rope;

❀ run in place, throwing your legs back strongly, as if trying to hit your buttocks with your heels;

❀ do 5-10 squats. And you need to literally jump out of the squat;

❀ 1-2 minutes jump over any object.

It is important that each warm-up ends with stretching exercises. This will help avoid injury and increase the flexibility of muscles and joints. For these purposes, such a complex can be recommended.

1. Raise your left hand up. Then bend it at the elbow and touch the palm to the back, while the elbow should be pointing up. With your free right hand, press down on the elbow of your left hand, then change hands. The exercise is designed for 15-20 repetitions.

2. Standing on your right knee, grab your right foot with your right hand and press it with your heel to your buttocks. The same should be done with the left leg. Repeat the exercise 5-10 times.

3. To perform this exercise, sit on the floor and straighten your legs. Then, keeping your back straight, stretch your hands to your feet. Go to the next exercise after 8-12 repetitions.

4. Lying on your stomach, place your palms on the floor at shoulder level, and press your elbows to your sides. This exercise is a bit like push-ups. You should bend back, extending your arms. Repeat 5-7 times (Fig. 1).

After the warm-up, proceed to the main exercises. Exercises are able to develop and strengthen various muscle groups, and it should be noted that nutrition should be organized based on the improvement of the parameters of the same part of the body.

Rice. 1. Warm up: exercise number 4

Exercises for a thin waist

Undoubtedly, nothing spoils a woman more than the absence of a waist. We must by all means free our pride from the fat belt that closes it. Unfortunately, for this you will have to completely forget about flour products and sweets, fried food is also undesirable, while boiled fish is very useful for the waist.

You certainly must regularly perform the exercises below and then achieve the desired result.

Exercise #1

Starting position lying on your back. Leaning on your arms extended along the body, slowly raise your legs outstretched to 45 ° to feel the tension of the abdominal muscles. Do 3 sets of 15 reps.

Exercise #2

The starting position is the same. Raise your straight legs 10-15 ° up, then alternately bend them and pull them to your stomach, it is important that the straight leg does not touch the floor. Perform 3 sets of 10 times (Fig. 2).

Rice. 2. Slim waist. Exercise #2

Exercise #3

The starting position is lying on your back with your arms crossed behind your head, legs slightly bent at the knees. “From the push”, reach your knees with your head, and then stretch your arms forward and reach for them. Perform the exercise in 3 sets: the 1st time repeat it 7 times at a fast pace, the 2nd - 5 times slowly, and the 3rd - 8 times quickly.

Exercise number 4

The starting position is lying on your back and leaning on your elbows. Pull your shoulders back and keep your head straight. Before starting the exercise, slightly raise the straightened legs and do not lower them until the end of the workout. Then slowly lift 1 leg and stretch the toe, then do the same with the other leg. You should feel tension in your abdominals. Do 2 sets of 20 reps.

Exercise number 5

Starting position lying on the stomach, arms bent at the elbows. Leaning on your hands, try to bend back as much as possible, while throwing your head back. Then take your hands back so that they are parallel to the floor. Hold this position for 3-5 seconds (if possible). Perform 3 sets of 3 times.

Exercise number 6

Starting position lying on the stomach. Keeping your hands behind your head, you need to bend back, and then return to the original position. The exercise is performed at a slow pace for 3 sets of 10 times (Fig. 3).

Rice. 3. Slim waist. Exercise number 6

Exercise number 7

The starting position is lying on your back, it is straight, and your arms are crossed on your chest. Slowly raise and lower your body. Do 3 sets of 10 reps.

Exercise number 8

The starting position is lying on your back, the right leg is bent at the knee, the left is straight, the right hand is on the back of the head, the left is extended to the side. Exhaling, bend the left leg towards the right shoulder, which at this moment pull towards the left knee. Then return to the starting position. Perform 3 sets of 10 times at a slow pace.

Exercise number 9

The starting position is lying on your back and arms outstretched to the sides. At the same time, slowly raise 2 legs to 90° and then lower. You should feel the abdominal muscles tense up." Perform 3 sets of 15 times.

Exercise number 10

Starting position standing, hands on the belt, feet shoulder width apart. Turn the body to the right and left, while the legs should remain in place. Do 3 sets of 20 reps.

Exercises for Perfect Hips

Almost every woman considers her thighs to be her problem area. The use of fried meat and fish, as well as the implementation of a special set of exercises aimed at strengthening muscles and reducing the volume of the hips, has a very good effect on their condition.

Exercise #1

Starting position standing, feet shoulder-width apart, hips, knees and feet turned outward. Place your right foot on your toes and slowly squat down. Do 3 sets of 4-5 reps on each leg.

Exercise #2

Starting position standing, hands resting on a chair. Slowly move your leg to the side and return it to the starting position. Perform 3 sets of 12 times with each leg (Fig. 4).

Exercise #3

The starting position is kneeling, leaning on the palms and elbows. You can't bend your back! Without straightening your legs and holding your toe forward, you need to lift your thigh up, and then return it to its original position, without touching the floor with your knee. This exercise is performed in 3 sets of 5-8 times with each leg.

Exercise number 4

Starting position standing, hands on the belt, feet shoulder width apart. Lunge backwards (90° flexion angle) alternately with your right and left legs. The back is straight, and the knee should not go beyond the toe. Do 3 sets of 10 reps.

Exercise number 5

Starting position standing, feet shoulder width apart. Bend your knees slightly and place your hands on your hips. Then, evenly distributing the weight on 2 legs, swing your hips to the right. At the same time, draw in your stomach and relax your shoulders. Perform 10-15 times in each direction.

Exercise number 6

The starting position is lying on your stomach and raising your head, arms bent at the elbows. Rest your palms on the floor and place them close to your body. Then, tensing the muscles of the buttocks, lift straight legs up. Do 3 sets of 10 reps.

Exercise number 7

Starting position lying on your back, knees bent. Keeping your feet on the floor, lift your pelvis off the floor while simultaneously extending your left leg forward. You can't bend your back! Perform 3 sets of 10 times with each leg (Fig. 5).

Rice. 5. Perfect hips. Exercise number 7

Exercise number 8

Starting position standing on the left leg. Stretch your right leg back and, leaning your torso forward, lower your arms down. Do 3 sets of 10 reps on each leg.

Exercise number 9

Starting position standing and slightly leaning forward, right leg forward, hands behind the back. Squat in this position as low as possible. Do 3 sets of 10 reps with each leg.

Exercise number 10

Starting position standing, in the hands of dumbbells of 1 - 2 kg. Holding the dumbbells in your hands, transfer your body weight to your left leg, while stretching your right forward, the foot should be relaxed. Then, slowly bending your left leg, lean down a little. Keep your back straight. Returning to the starting position, repeat the exercise with the other leg. Do 3 sets of 10 reps on each leg.

Exercises for a lush chest

The female breast excited the feelings of men for more than one millennium, it was sung in their poems by the poets of the ancient world and our contemporaries. The sculptors gently stroked the breasts of their sculptures, molded from clay and plaster, trying to achieve the perfection of their forms, inviting the most beautiful girls to pose, looking for them all over the world. Artists wrote them out with light strokes, allowing art connoisseurs to admire this part of the female body, hidden under heavy jewelry and ruffles of luxurious dresses or naked to the point of obscenity.

The female breast excited and stirs the minds of many men of the past and present, therefore, the modern woman is also trying to draw the attention of the stronger sex to this part of her body, decorating it with exquisite collars, jewelry and inconceivable styles of dresses. By the way, men help a lot. After all, it was from their hands that women received a corset that allows them to make a full waist aspen, and small breasts - exciting and desirable. Women use this device with pleasure to this day, and although at the present time a real corset is considered quite an expensive pleasure, styles of dresses and blouses imitating this detail of a women's toilet have come into fashion.

We will talk about how to preserve the beauty of the breast and the elasticity of her skin without the help of a corset, so that, remaining naked, you will not be upset yourself and not disappoint your man. However, do not despair if your breasts are not at all fashionable now in the 3rd size and sagged a little after feeding your beloved baby or lost their shape with age. Now the topic of the female breast has become very relevant: it is discussed both in print and on television. At the same time, they talk a lot about how to help women regain their former forms or slightly correct them.

First, let's figure out why women lose their lovely curves over time. This happens primarily because there are very few muscles in this part of the body - mostly fatty tissue, which cannot be “pumped up” by physical exercises. The muscles that support the chest from above and the intercostal muscles are pumped up with the obligatory application of effort, i.e., moving the pan from the table to the stove or watering the flowers from the watering can, you will never strengthen these muscles.

Few women manage to maintain the shape of their breasts after breastfeeding, because due to the appearance of milk in the mammary gland, the skin stretches and, as a result, the breasts sag. At the same time, the larger the breast, the more it undergoes changes.

Modern medicine and cosmetology offer several ways to correct the breast. These include, first of all, additional physical activity on the shoulder girdle and thoracic region, massage, special creams, water procedures and surgical correction. To begin with, we bring to your attention 2 sets of exercises to strengthen the muscles of the chest and shoulder girdle, the implementation of which will not take much time.

The first set of exercises

Exercise #1

Bring your palms together in front of your chest, pressing one on the other, and slowly raise them above your head, making sure that your elbows remain apart as far and as long as possible, and your shoulders are lowered. Relax your arms and lower them down through your sides.

Exercise #2

Bend your elbows in front of your chest and grab your left elbow with your right hand and your right elbow with your left. Now begin to press your palms on your elbows, trying to bring them together. It is impossible to do this, but with such a movement, the muscles tense very well. Do this exercise first for 5 seconds, and then gradually increase the time to 10 seconds.

By doing this exercise, you can see how well the muscles of the chest and shoulder girdle are tensed.

Exercise #3

With this exercise, you can stretch the intercostal muscles and neck muscles. Why you need to straighten your shoulders and stand up straight, throw your head back and put your palms on your forehead. They need to lightly press on the forehead, while keeping the back straight, count to 10 and straighten the head, and lower the palms down.

Exercise number 4

This exercise helps to correct posture; by doing it regularly, you will get used to walking with a straight back and shoulders apart.

Bring your lowered hands behind your back and close in the lock. Now try to lift up this castle from the palms and linger in this position, while taking the deepest possible breath and holding your breath for a few seconds. This exercise is especially useful for those who have a sedentary job (Fig. 6).

Rice. 6. Lush chest. The first set of exercises. Exercise number 4

It is enough to repeat all the described exercises 10 times. Since they do not require special training and gymnastic equipment, they can be performed even during the working day, only briefly leaving the workplace.

Do not be afraid to spend a few minutes doing a set of exercises and take a break from work, so that later you can start it with renewed vigor and energy.

The second set of exercises

This is another simple set of exercises, some of which can be performed at work, without even getting up, and some at home, sitting or lying on the rug.

Exercise #1

Starting position: keep your arms above your head in tension. Then spread them apart as far as possible, and bringing them together, strain your muscles, as if overcoming resistance. Feel how the muscles of the shoulder girdle and chest, the chest itself, tense (Fig. 7 a, b).

During the exercise, the muscles of the hands also do not remain without work, which is not out of place for those who prefer to wear sleeveless clothes in the summer, because the flabby muscles of the hands immediately catch the eye, so this phenomenon also needs to be fought.

Rice. 7. Lush chest. The second set of exercises.

Exercise number 1: a) the position of "hands up", b) the position of "arms to the sides"

Exercise #2

Raise your arms above your head and bend your elbows slightly with your palms together. At the expense of "one, two, three" press one palm on the other with the same force, and at the expense of "four, five, six" relax your hands. When performing this exercise, you will feel how the chest muscles “play”.

Exercise #3

The exercise described above can be done in a slightly different way. Why sit on the floor in Turkish or in the lotus position. Bend your elbows at chest level and join your palms. Now try to “play” with your chest muscles in this position.

Exercise number 4

To perform this exercise, you can not change the position, but you need to take dumbbells weighing from 1 to 2.5 kg in your hands. Bend your elbows and raise and lower the dumbbells.

Performing this exercise, you, firstly, will train the muscles of the chest and shoulder girdle, and secondly, get rid of the "empty bags" on the forearms, which are especially visible in open clothes. By the way, this exercise can be performed without dumbbells right at the workplace. Why is it enough to strain your arms, raising them from their original position, and relax, lowering them.

Exercise number 5

The same exercise can be performed by spreading your arms with dumbbells to the sides. If you are at the workplace or you do not have the opportunity to use dumbbells, remember to imitate their presence by tensing your muscles when spreading your arms to the sides and relaxing them when returning to the starting position.

Exercise number 6

Continuing to sit in the same position, do the exercise with a very original sports equipment - a terry towel folded into a tourniquet, and the longer it is, the better.

Stretch the terry tourniquet on straightened arms at chest level, without straining the muscles. Look, if you spread your arms a sufficient distance, about 145 ° from the chest (a straightened arm at chest level is 90 ° in relation to it, and a little to the side at the same level is 145 °), and the towel does not sags, so this is its optimal length. On the count of “one”, sharply spread your arms to the sides and take a deep breath, freeze in this position on the count of “two, three” and do not breathe, and on the count of “four”, bring your hands to their original position and exhale.

Exercise number 7

Take the expander in your hands. By stretching it, you train the muscles necessary to support the chest, at the same time strengthening the muscles of the arms (Fig. 16).

Rice. 8. Lush chest. The second set of exercises. Exercise number 7. Stretching the expander

In addition, very original equipment is now being sold in sports stores, more reminiscent of a police baton or rolling pin. It is made of plastic, but very tight rubber. This “rolling pin” must be taken by the handles located at the ends and bent like strong men twist iron rods into horseshoes.

Repeat all the described exercises no more than 10-12 times. Since they are not power, there are no special contraindications to them, so you can start them right now, then introducing them into a permanent habit.

Performing any of the proposed complexes or individual exercises that you like the most, think about how the muscles of the chest and shoulder girdle are filled with elasticity. Imagine how blood moves faster through the vessels penetrating them, enriching each cell with oxygen, while the chest rises and the shoulders straighten.

Hello dear guests of our blog! Everyone knows perfectly well that the body changes with age, and, alas, not always for the better. The reasons for this are always the same - overeating, a sedentary lifestyle and eating bad foods. So, gymnastics for women after 40 years old can help improve all this. Thanks to her, you will experience noticeable improvements in well-being, pleasing changes in appearance, and adjusting your diet will be just a matter of time.

The value of gymnastics

After forty years, hormonal changes begin in the female body, as a result of which weight is added due to a decrease in muscle mass and an increase in fat. It also increases the risk of developing osteoporosis, when the bones become less strong but more fragile.

To localize this process, you need to start doing gymnastics, including a power load with your own weight, as well as using dumbbells of an adequate weight for yourself. It is impossible not to understand the great importance of morning exercises for the female body:

Metabolic processes in the body are accelerated.
Muscles and bones become strong.
Physical activity is also very important for weight loss.
The blood pressure returns to normal with the level of sugar in the blood.
Relieve joint pain and headaches.
Increases overall endurance and performance.

It turns out that health and gymnastics are inseparable concepts.

Many women at 45 are afraid to use weights because they supposedly will grow muscles, like bodybuilders. This is basically impossible, since the female body does not have enough male hormones for this. Namely, they affect the build-up of large muscle sizes.

But by putting your muscles in order, you will thereby force the excess fat to be burned in the body.

Muscle is the best fat burner. Trained muscles are also a guarantee of a toned body.

Features of physical activity for women after 40 years

Having approached this age, many women already have a number of health problems. Therefore, if you have never done anything, deciding right now to radically change your life, start by going to the doctor to eliminate possible negative consequences.

In the absence of serious pathologies, the following recommendations should be considered:

Lessons should include exercises covering all age problems- burning fat, strengthening the main muscle groups, restoring joint mobility, strengthening the cardiovascular and respiratory systems;
Aerobic loads - from 3 to 5 times a week for at least 30 minutes of medium intensity - running (by the way, read what the right run for weight loss should be), swimming, cycling or just walking outdoors at an average pace of at least half an hour a day;
Anaerobic or power- 2 to 5 times a week. This includes working out the press, muscles of the arms, legs and back with or without special equipment - fitball, dumbbells, wristbands or exercise equipment in the fitness room. If there is not enough time, you can divide classes into morning and evening for 15 minutes. The weight of the weights should be such that you can do at least 12 times in each of the 3 approaches;
At the end of the study of a certain muscle group, be sure to perform them stretching. For this, exercises from Pilates, callanetics and yoga are perfect;
Breath smooth - without delay. Otherwise, it can lead to an increase in blood pressure;
And don't forget about balanced diet, eliminating all fatty, sweet, canned and instant food. Lean more on protein foods, fiber, vitamins and carbohydrates in the form of a variety of cereals.

Starting a new life, try to stick to the new routine and nutrition until old age and regularly, and not just until the moment you achieve the desired results. Let this be your new way of life.

Suitable exercises for charging

Before the main part of the workout, be sure to warm up the body with any aerobic exercise and stretching - for 10 minutes. I want to bring you a complex suitable for all women after 40 years, which does not require special physical fitness:

Classic squats - from 16 to 30 times from 3 to 5 approaches, depending on the level of preparedness. Rest between sets is minimal - about 30 seconds.
Lunges forward and backward 16 times on each leg 3 sets.
Swing your legs forward, to the sides and back - 16 times 3-5 approaches.
Jumping in place - from 30 to 40 times 3-4 sets.
Working out the abdominal muscles - lie on your back, raise your legs to 90 degrees in relation to the body. Movement - lower your legs to the floor and return to I.P. Run 16 times 3 sets.
"Bicycle" - lie on your back on your elbows. Leg movement - imitate pedaling a bicycle in the air above the floor - from 16 times 3 sets.
Push-ups from the floor from the knees - from 12 times 3 sets.

At the end of the workout, be sure to stretch all the worked muscles.

With such a charge, you will put your body in order, you will always feel and look great.

In what cases can charging be contraindicated?

All people of any age need physical activity, but despite this, there are still some contraindications:

High blood pressure and body temperature;
Painful and profuse menstruation;
Heart disease;
Head injury;
Pregnancy (in this position it is necessary to perform special exercises);
Asthma.

But even with these contraindications, you can find a replacement for exercise - go up to your floor on foot, walk a couple of stops, sit in front of a computer, strain your abdominal muscles and many other ways to give a load to your muscles. Other ideas for classes between times can be gleaned from the article "Fitness at Home for Weight Loss".

It is very important at your most interesting age not only to lose weight, but also not to harm your health. And for this, sharp jumps in weight should not be allowed, rushing the result. The norm will be a loss of 0.5 kg per week. This mode is not stressful for the body, allowing you to qualitatively lose extra pounds and gain health and beauty - the skin will acquire a young blush and tighten, and the body will become slim and elastic.

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