Getting rid of excess weight as you get older is increasingly difficult: your metabolism slows down and your body's capabilities become more and more modest. But that doesn't mean you should give up on yourself. Fitness experts believe that moderate cardio and bodyweight exercises are best for women who have passed the half-century mark and want to stay in shape.
This is reported by the Dr. Evin website.
The plank is considered a magical exercise, and perhaps it really is.
What makes it so good? First of all, it is suitable for any level of fitness. During the plank, a large number of muscle groups are engaged, but the muscles are not stretched or contracted - they remain in tension. This is why the plank is very energy-consuming: it speeds up metabolism, maintains tone, and allows you to burn fat.
Women after 50 should definitely include the plank in their daily exercises. This exercise with your own weight activates the muscles that play a key role in maintaining posture and stable body position in space. It is not uncommon for people after 50 to lose stability when walking - this is due, among other things, to the weakening of the musculature. To avoid the risk of falling, it is important to gently but systematically exercise the muscles, gradually increasing the load.
How to do the plank and how long should you stand in it if you are over 50 years old? After all, holding the pose for too short a time will have no effect, and too long - can overload the body too much.
The recommendation goes like this: place your hands under your shoulders and rest your arms. Then roll over onto the pads of your feet and stretch your body so that it is a straight line from the tops of your feet to your heels. Lower yourself onto your forearms and keep your torso tense. For women over 50, Ronnie recommends four 60-second approaches, but don't do them all at once: start with 20 seconds and gradually increase the duration of the plank to the desired time.
The plank exercise does not require any additional equipment, it can be done even in a limited space (the main thing is to find a place in the apartment where your hands and feet will not slip). After a couple of weeks of daily practice, you will notice how your body has tightened - and this is a good motivation.
It is also recommended that women after the age of 50 should do every day:
- burpee
- lunges
- squats
These exercises are uncomplicated in technique, give quick results and allow mobility without overloading the joints.
It is also recommended to read the material entitled "What is a burpee or burpee, effect for weight loss, pros and cons, how to perform the exercise".
