5 of the most useful strength exercises that women should perform

With age, the loss of muscle mass becomes a natural process, which is caused by a decrease in growth hormones and a change in protein absorption rate. In particular, maintaining the form can be more difficult in 40 years, so it is important to maintain activities and include exercises that help counteract this process.

In Eat this, not in those general exercises for women who slow down the aging process and improve health. The inclusion of these five basic exercises in strength in your routine will help maintain harmony and strengthen your body.

Pull the hips with a barbell

Sit on the bench, stretching your legs and put your elbows. Bend your knees, raise your hips, holding your right position. Squeeze the gluteal muscles at the highest point, then lower the hips back and repeat several times for the maximum effect.

Squat

To perform the exercise, take the dumbbell in each hand and put your legs on the width of the shoulder. Slowly sinks into squats, bending his knees to the level of the hips or below, holding onto his back and knees behind his feet. Return to the initial position and repeat.

The rear delta

Take two light or medium dumbbells to perform the exercise. Stand straight, holding your legs along the width of the hips and leaning forward, holding straight straight. Raise both hands in the side sides, completely pull them and squeezes the shoulder blades at the end of the movement. Return to the initial position and repeat.

Side traction

Use a sliding bar or pipe to support this exercise. Take the handle with a wide clutch, then take the blades down and pull the bar to the chest. Squeeze the upper part of the back, pulling your elbows to the hips and return to the starting position.

Pressing

Place your hands with wider shoulders, point your fingers forward and make a high belt. Click on the biceps to the body and pull the stomach, then lower it to the floor, eliminating your elbows at an angle of 90 degrees. Return to the initial position and repeat the exercise.

Earlier, OBOZ.UA spoke about the best training that helps to reduce weight.