You want to have long, sculpture-like muscles but you are not really the type who can spend numerous hours working out in succession in gym. We understand totally. Although the fear of gaining weight when working out is not based on facts, especially for women above 40 years old, building muscles is important, both for healthy bones and nutrients exchange. Below are some of our effective suggested exercises to build your muscles so that you can have longer leaner and healthier muscles from head to toe.
- Walking or running
There is no need for exorbitant running machines; all you need is your own legs and a good pair of sporty shoes. According to Ashley Marriot, a sporting trainer and co-author of “Dump your trainer”: “if you concentrate 80% of your energy on cardio, you can see changes in your body. Almost all who have perfect abs are swimmers, walkers or athletes. They are not doing a great deal of crunching. How can they be so lean? Their diets are clean and they consume most of their energy in their heart”. Even when you are running or walking, do not just focus on your cardio, think about your abs and push them in. You can see strengths there. Also, either of them can help strengthen your weak legs.
Try walking in a short distance or run slowly in 15-30 minutes to begin with. Try to add 5-10 minutes to the exercise every week.
Squat is one of the best exercises you can do. It is easy to increase the levels gradually with time. In the waiting time, you can better your model to have the best outcome.
Stand on your legs with wide shoulders and 2 arms stretching before your face or behind your head. Begin with pushing your hips and butts backwards and bending your knees. Look towards and keep your chest straight and flat. Your back should be kept at the neutral position during your activities. Squat as low as possible and then step back to your first position by passing your feet. Tense should be placed on your heels during the activities.
Push-ups have things to do with your chest, shoulders, muscles, which are of critical importance to build muscles. Therefore, you should pay attention to this exercise.
Put your hands on the ground, narrower than shoulders; lower your body until your chest nearly touches the ground. Squash your glute and stretch your abs when lowering or lifting your body. Let your elbows move close to the angles to protect shoulders from injuries.
If you can not do a push-up, you can easily adjust other similar movements with your knees bending slightly, or begin a push-up with half of your body. Apply the similar techniques on a wall. Place your hands past the shoulder frame on the wall, squeeze core and push up and down the ground.
Crunches help core strength. They play a part in the general plan to better core strength. This is useful for overall muscles strength and muscles development.
You can lie on a a floor or lay the carpet for comfort. Bend your knees so that you can place your feet on the ground. Put your arms across. Push your shoulders upwards the ceiling by using your abs and stop for a moment at the highest level of the movements. Do not lift all your back off the ground because this may cause tension. Breathe out and stop your abs when you go up. Breathe and gradually put your body down until your shoulders are straight on the ground. Take control of your moves and go through 2 to 3 sets of 10 to begin.
5. Walking lunges
Lunges are of essence if you want to build your thigh muscles.
From the starting point, widen your hips and feet, take a giant step towards with your knees bending at the angle of 90 degrees. Keep your knees over the ankles and shoulders above your hips. Take another step and repeat until you feel tired. Do this exercise with 3 sets of 10 with each leg. Besides, go downstairs or upstairs also helps decrease the probability of suffering heart disease.
6. Tricep dips
One more time, behind arm is the position where women carry genetic tension, and also the last position where they try to lose weight. And thus they should pay attention of calories and cardio in this place.
Use your body weight. Sit on the edge of the chair, place your hands on the chair sides and keep your knuckles move towards. Stretch your legs outwards with an angle of 90 degrees, shoulders low and elbows near your body. Bend your knees gradually until reaching 90 degrees, lower your hips to the ground. Sto and come back to the chair. Place stress on your hands’ heel. Try 2 sets of 10 or until you are tired. Remember to ask doctor’s consultancy before exercising.