Fitness after 50: The coach tells which exercises are best avoided

After 50 years, it is important not only to remain active, but also to choose exercises that do not harm health. With age, the joints and muscles become more vulnerable to loads, so some popular movements can be a source of pain and injury.

That is why you must revise your approach to training and abandon potentially dangerous exercises. The coach is divided into the recommendations of Eatthis.com, which to avoid movements so that the body is strong and healthy.

Fitness experts emphasize that some of the movements that we regularly performed in 20-40 years can be more harmful in 50 years than help. Instead of increasing endurance and strength, they can create excessive pressure on the joints, which will lead to discomfort or injury. And most importantly, the sport should be affordable and safe at any age, especially after 50.

The coach advises to abandon some exercises in order to maintain the health of the supporting -engine system.

Back lying lying on a horizontal bench

Despite its popularity, this exercise is not suitable for people over 50 years old. When you take the bar with both hands, the load often shifts from the chest muscles to the shoulders – this can cause pain, especially if the technique is far from perfect.

Instead, the coach advises choosing dumbbells: they allow them to move more naturally with their own hands, do not fix them in one position and provide uniform load distribution. This approach is much safer for the shoulder joints and is more effective for the development of pectoral muscles.

Classic emphasis on the slope

Although this exercise really develops the muscles of the back, it requires a high level of mobility, which can worsen with age. The lack of flexibility and stability can lead to overload of the lumbar spine.

Instead, you should switch to a safer example of alternatives, a horizontal project with breast support using dumbbells or a special T-shaped plate. This will avoid excessive load on the back and at the same time retain the benefits of the exercise.

Pressing from the bench (squeezing on the muscles of the chest lying

Such push -ups are often used in training, but after 50 it is best to avoid. People at this age often have posture disorders, including rounded shoulders, and this exercise even more contributes to their internal rotation. This, in turn, can lead to the transition to the shoulder bone forward, increasing the risk of shoulder injury.

Instead, it is better to perform classic pushing or expanding your hands with dumbbells, working on triceps – this will reduce the load on the shoulder joints.

The thrust of the upper block behind the head

This movement creates excessive pressure in unwanted areas – the neck and front of the shoulder. In addition, even at a young age, not everyone has sufficient mobility of the breast spine and shoulders, so after 50 years this exercise becomes even more dangerous.

The best option would be a classic vertical craving, but with a slight inclination of the back of the back and pulling the handle to the upper chest. This approach reduces the risk of injuries and allows you to effectively pump the upper back.

Fitness after 50 is not a rejection of activity, but adaptation to the needs of the body. As the coach emphasizes: “Your body must work on you, not against you. A reasonable approach to physical activity is the key to an active and safe life in adulthood “Field

Earlier, OBOZ.UA explained how to maintain muscles with age.