5 Body Parts You Didn’t Know You Need To Exercise After 60

As you continue to grow into your older years, weight training has more priority than ever. It should be the main focus of your training considering you are losing thin muscle mass with age, of course, if you do nothing to preserve or care for it. However, certain muscle groups and body parts require a little more maintenance than others. We’ve put together the body parts you’ll need Sports over 60 and exactly how to strengthen them.

For the over 60s Building strong postural muscles (upper back and hamstrings), hamstrings, glutes, and core should be your primary concerns when working out. These are the muscles that support your body and keep you pain and injury free. If you’re not sure what exercises to do to strengthen each body part, you’ve come to the right place.

Refer to the list below to incorporate into your regular strength training sessions. Read on to learn more about the body parts you should be training after 60 and check out what’s next The best indoor cardio workouts to increase endurance as you age.

1

Upper Back: Dumbbell rows

one-arm dumbbell row mature woman

one-arm dumbbell row mature woman

Begin the dumbbell row by placing one hand and one knee firmly on an exercise bench. Grab a dumbbell with your other hand and extend that arm straight down toward the floor. Then pull the weight up to your waist and squeeze your lats and upper back at the very end of the movement. Extend your arm back down and feel a solid stretch at the end of the movement before moving on to the next rep. Perform three to four sets of 10 to 12 repetitions for each arm.

2

Hamstrings and Glutes: Romanian Deadlift

Trainer Demonstrates Dumbbell Romanian Deadlift to Reverse Aging

Trainer Demonstrates Dumbbell Romanian Deadlift to Reverse Aging

You need a set of dumbbells to perform the Romanian deadlift to strengthen your glutes and hamstrings. Position the weights in front of you. Make sure your knees are soft and your chest is high as you fold your hips back as you “pull” the dumbbells down each thigh. Feel a solid stretch in your hamstrings, drive your hips forward, and clench your glutes to finish the first rep. Perform three to four sets of 10 to 12 reps.

TIED TOGETHER: The best exercises to regain balance after 60, says trainer

3

Rear Delts: Chest supported rear fly

chest assisted posterior fly exercise to regain muscle mass after 60

chest assisted posterior fly exercise to regain muscle mass after 60

Next is the chest assisted rear fly to increase the power of your rear delts. Grab your dumbbells and position your chest on an incline bench. Once in position, pull the dumbbells back toward your body, flexing the backs of your shoulders at the end of the movement. Squeeze firmly, then resist all the way down before doing another rep. Do three to four sets of 15 reps.

4

Obliques: Side Plank with Hip Lift

Mature woman doing side planks, body parts to exercise after 60 demonstration

Mature woman doing side planks, body parts to exercise after 60 demonstration

Last but not least, we strengthen your obliques with side planks with hip lifts. Stand against a wall so your heels, butt, and shoulders are touching it. Bring your shoulders in line with your wrists and your feet stacked on top of each other. Keep your core engaged and your glutes tightened as you tilt and flex your hips straight up and down to maintain tension in your obliques. Perform three to four sets of 10 repetitions for each side.

https://www.yahoo.com/lifestyle/5-body-parts-didnt-know-120007261.html 5 Body Parts You Didn’t Know You Need To Exercise After 60

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