Three Exercises, A muscular body looks attractive. Above all, however, it is essential for long, self-determined life. A trainer reveals which three exercises you should do regularly to make the muscles grow.
Most people associate weightlifting with the muscular gym type who lifts dumbbells until they have upper arms like other thighs. Lifting weights should become a daily routine for everyone because muscles are not only used to impress potential partners. They also help you cope with everyday life. If you have strong body muscles, you can lift a fully loaded suitcase more relaxed and have a lower risk of injury.
Muscle training into old age
This is why more and more fitness trainers swear by functional training. In contrast to classic strength training, the focus is not simply on building muscle. The aim here is to use complex movement sequences to strengthen the entire muscular system, i.e., muscle attachments, tendons, and joints.
Studies have shown that by the age of 70, people have already lost a quarter of the muscle mass they had by the age of 30. At 90, it’s only half that. You cannot stop this aging process altogether. But with regular muscle training, some functions are retained more extended so that you are more likely to stand up independently without help in old age.
1st exercise: carrying weights
“One of the two things I would recommend to anyone is some laden stretcher,” says Nuckols. “One of the most important things so many older adults complain about is getting groceries out of the car and into the house. And I think carrying laden directly helps to improve that.” The exercise is straightforward: Take an equal weight in each hand, hold it on the sides of the body – and start walking.
“If you’ve never handled weights, you can start as quickly as you need to. Small dumbbells work well, and as you progress, you can begin using kettlebells, which better than imitate a hanging shopping bag or suitcase Dumbbells. ”
It is essential to increase weight regularly so that exercise contributes to muscle growth. Because if you don’t feel muscle fatigue at the end of your workout, you probably haven’t tried hard enough to get muscle growth.
2nd exercise: trap bar deadlift
If you don’t read fitness magazines regularly, you will ask: What is a trap bar? This is a tool in a mostly hexagonal design, in which you kneel. In it, you grab a bar loaded with weights and stand up. The Three Exercises is a mixture of squats and deadlifts and is more gentle on the spine than the classic deadlift with a barbell. “This exercise ensures that you can pick things up off the floor with ease,” says Nuckols. The trainer is sure that no other exercise maintains life-span core strength better than this.
If you don’t have space for such a device and don’t go to the gym, you can hold two small kettlebells on your sides and simulate the Three Exercises. Again, it’s essential to increase weights to make progress regularly.
3rd additional exercise: squats
Squats are the ultimate exercise for many athletes – and Nuckols thinks of them as well. With a squat, the body learns to adequately address the gluteus maximus – known as the gluteus muscle – and the quadriceps – the four-headed hamstring muscle. If the interaction between muscles and tendons is correct, the risk of injury to the knees, for example, is reduced enormously. At the same time, flexibility increases in the hips, knees, and ankles.
Those who are untrained begin with a so-called “air squat.” This is a squat without holding a weight. As soon as this exercise is no longer a challenge, it would help increase the resistance, such as a dumbbell or a kettlebell in the middle of your chest.