Having an active life is extremely important for a person's physical and mental health, as well as preventing disease and ensuring a longer life. Mainly, when you get older, it is necessary that you exercise, keeping yourself in shape. Therefore, in today's article, we are going to share some exercises to help build muscle strongest in their 50s.
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As we age, our bodies tend to atrophy. This process consists of a decrease or loss of muscle tissue. Muscle atrophy contributes to reduced muscle mass, weakness, and difficulty with balance. However, this process can be avoided or improved only with a dietary re-education and the practice of physical exercises.
So, check out some exercises below that are essential to maintain quality of life and bring positive results in building muscle at this age. The ideal is to perform 3 to 5 rounds with 2 to 3 minutes of rest between each round.
1. Intensifications
On a solid bench, plant your right foot and lift yourself onto the bench using that same leg. Then return to the floor with your left leg. Perform 8 to 12 repetitions on each side.
2. jump squats
You will have to do the squat movement combined with a jump. Perform 10 to 15 repetitions.
3. air pressures
With the dumbbells at shoulder height, start the exercise by pushing them straight up from your shoulder until your arm is fully extended. Then bring the weight back to your shoulders. You should perform 12 to 15 repetitions.
4. pull ups
Grab a barbell with your hands shoulder-width apart, then pull yourself up and when performing the movement to the chin, lower the body until the elbows are completely straight. If you find it difficult to do the exercise, you can opt for a pull-up machine. You should exercise 6 to 12 repetitions.
5. bench press
For this exercise, you will have to lie down on a flat bench with two dumbbells. Then keep your shoulders pressed against the bench and push the weights over your chest until your entire arm is stretched. Then bring the weight back to your chest. You should perform 10 to 15 repetitions.