After the age of 35, we lose 3-8 per cent of our muscles every year. However, most women know that strength training enhances beauty. Many women are also aware that it is important for bone density. But, do you know that with this you can keep yourself fit as you grow older and can do all the things of your choice for many years to come, which most women have difficulty doing?
With increasing age, muscles start being lost faster and easier than being gained, hence it becomes necessary to do regular strength training. Today we are telling you about 10 such strength training exercises, which help in staying fit. Fitness coach NehaBangia is talking about these.
Experts say, "Strength training increases muscles and can speed up the basal metabolic rate which slows down with age." If you maintain muscle mass, your BMR remains stable from age 20-60. Strength training helps you burn fat faster and more consistently. Although strength training is a bit difficult for beginners, start your fitness journey by doing easy body weight exercises 2 to 3 days a week.
Scouts
- To do this, stand straight.
- Place both hands in front.
- Then bend down and move your hands upward while bending.
- Repeat this exercise several times.
- Should go upwards.
- Repeat this exercise.
Pushups
- Lie down on your stomach.
- Spread the hands at a short distance from the legs.
- Keep the elbows slightly bent.
- Spread your legs to balance your body on your feet and hands.
- Then try to tighten the stomach by stretching the belly button towards the spine.
- Now bring yourself near the ground to bend the elbows.
- Pull the breath inward.
- Do this until a 90 degree angle is formed with the elbow.
- Do this exercise several times.
Calf rage
- This exercise helps in toning your legs and strengthening the muscles.
- To do this, stand straight.
- Open your legs shoulder-width apart.
- Then lift the heels off the ground and apply pressure on the toes.
- Then bring the heels back to the ground.
- Do this exercise 10 to 12 times.
Triceps dip
- Sit on the edge of the chair.
- Place both palms on both sides of the chair at the level of the hips.
- Now spread the legs in front open them at the level of the hips and rest the heels on the ground.
- Putting emphasis on the hands, remove the hips from the chair and bring them forward.
- Then bend the elbows to a 45 to 90 degree angle.
- Remain in this position for some time.
- Now straighten the elbows by emphasizing the hands.
- Then bring it back down.
- In this way, do 3 sets of 10 reps.
Gluten Dip
- To do this, lie down on your back.
- Bend your legs at the knees.
- Try to keep your hands near the feet.
- Then lift the body upward from the hips.
- Now come back to the ground.
- Do this exercise several times.
Plank to bear
- To do this, come into plank position.
- Now bend both the legs at the knees and come forward.
- But, avoid resting the knees on the ground.
- Then come back to plank.
- Repeat this exercise several times.
- crawling plank
- To do this exercise, come into plank position.
- Then crawl with the help of hands.
- Now come back to the plank position.
- Do this exercise several times.
Pull up
- Hold the pull-up rod with palms facing out.
- Then stretch the body upwards with the help of palms and shoulders.
- Try to touch your chin to the road.
- Then immediately come down.
- Repeat this exercise several times.
Dead bug
- First of all, lie down on your back.
- Keep in mind that the back should be completely held on the ground.
- Then raise the legs to 90 degrees.
- Raise your hands upward.
- Then keep the straight leg and opposite arm straight.
- After this touch the ground.
- Do this exercise from the other side.
Superwoman
- First of all, keep both hands and legs spread on the floor.
- Then lie down on your stomach.
- Move arms and legs up and down like Superman.
- Then come back to the old position.
- Repeat this exercise several times.
After 40 years, women can keep fit by doing these strength training exercises.
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