Anti-aging exercises
If you want to stay young and healthy as long as possible then this article is definitely for you. Because I’ll show you 5 best anti-aging exercises. These exercises are proven to be a game changer in promoting your muscular and mental reliance along with superb anti-aging benefits.
#1 SQUATS
Squats is one of the best anti-aging exercises. Squats work several large muscle groups. When performing squats the buttocks, front and inner thighs actively work, with the back and the abdomen muscles performing the stabilizing function and keep the spine in even position.
During squats most of the muscles in the lower body are worked which helps develop their strength and endurance. Strong muscles allow you to move comfortably and easily perform everyday tasks such as climbing stairs or getting out of a chair. Squats strengthen your joints.
With proper technique and optimal dosing of the load, squats contribute to the healthy functioning of the knee, hip and ankle joints. Squats improve bone density and reduce the risk of osteoporosis. Squats improve blood circulation.
Like any other exercise, squats move muscles and improve blood and lymph circulation. During exercise cells are actively saturated with oxygen and nutrients which has a positive effect on their functioning and the overall well-being of a person.
How to do squats correctly
Feet shoulder width apart. Place your arms either straight in front of you or hold them behind your head. As you inhale, slowly lower yourself down. Be sure to pause at the bottom point. The back should be straight, and breathing should be deep. As you exhale, stand back up. Perform three sets of 10 reps.
#2 PLANK
The Plank is one of the best exercises for strengthening your core muscles. Regular exercise helps improve posture and relieve back pain caused by weak muscles and muscle imbalances.
In addition planking helps improve overall body tone and overcome balance problems that can cause injuries at home. It also helps stretch muscles and tendons which affects the development of flexibility.
Planking is also believed to be beneficial for mental health as it can act as a meditative exercise. A static element, during which it is important to monitor your breathing, can help you calm down to put your thoughts in order.
How to do the plank correctly
Lie on the floor. Hands shoulder width apart and your feet hip width apart. Bend your elbows and place your four arms on the floor at right angles to your shoulder bones. Make sure that your body is straight. Don’t bend or lift your pelvis. Keep your body straight with your abdominal tension. Perform three sets for 30 seconds.
#3 LUNGES ALONG WITH SQUATS
Lunges are considered a traditional exercise for firm buttocks. However, in addition to the gluteal muscles, the muscles of the thighs, shins, back and abs are also involved.
Lunges relieve stress from the back muscles, which relieves the lumbar pain, which often occurs in those who work while sitting.
Lunges improve coordination and posture by consistently working the right and left sides of the body. They need to maintain balance and a stable position of the spine.
Lunges increase the flexibility of the body by loading the flexor muscles and help you lose extra pounds. Performing lunges requires a lot of energy, so fat deposits will disappear and muscle mass will build.
How to perform lunges correctly
Place your feet shoulder width apart or slightly narrower. Straighten your back and straighten your shoulders. Take a wide step forward: the working leg forms a right angle at the bend and the supporting leg is fixed on the toe and also bent at a right angle. Don’t touch the floor with your knee: the optimal distance is 2 to 3 centimeters from the floor. Keep your spine in a neutral position and your abdominal muscles tense. Return to the starting position and then repeat on the other sides. Perform three sets of 10 reps.
#4 PUSH-UPS
Push-ups work with the pecs, deltoids, triceps and abdominal muscles. Exercise helps strengthen them and increase muscle mass. Regular pushups prevent the development of sarcopenia and strong muscles support bones and joints and reduce their risk of fractures.
In addition pushups improve functional status. Exercise has a beneficial effect on the respiratory and cardiovascular systems of the body. Pushups increase joint mobility.
Regular exercise improves the mobility of the shoulder and elbow joints and also promotes their healthy functioning. Pushups also help improve balance and stability.
By maintaining proper posture during pushups your muscles are constantly working to keep your body in the correct position.
How to do pushups correctly
Starting position: Lie down, body in a straight line, feet together, arms shoulder width apart, palms located under the shoulder joints and gaze directed forward.
As you inhale, bend your arms and lower yourself. Make sure your body is an even position, tensing in your abdominal muscles.
As you exhale, straighten your arms and return to the starting position. Perform three sets of 10 reps.
#5 GLUTE BRIDGES
The glute bridge is an isolated exercise aimed at working the gluteal muscles and strengthening the core the thigh muscles through a static load. The main muscle worked here is the gluteus maximus.
The thigh muscles, core muscles and even the calf muscles also work. In addition to improving the appearance and rounding of the buttocks, the glute bridge is also used for medical purposes, mainly in rehabilitation.
The benefits of the glute bridge are to strengthen and stabilize the muscles of the pelvis and lower back. According to research, stabilizing the glutes and back muscles reduces chronic pain and is used as a preventive measure for various diseases.
How to do glute bridge correctly
Starting position: Lie on your back, bend your knees at the right angle, feet firmly resting on the floor. Hands lie along the body, palms down. Tighten your gluteal muscles and as you exhale, lift your pelvis up. You should get a straight line. Hold for a second to feel the muscles working.
As you inhale, gently lower your pelvis. Perform three sets of 10 reps.
Perform these 5 best Anti-aging exercises regularly and you would be able to see the effect in just a few days.
