How to exercise for women in their forties? If they don't do warm-up exercises, they are likely to strain their muscles, so they should be especially careful when exercising at ordinary times, and the correct exercise method can get twice the result with half the effort. Let's share with you how women in their forties exercise.
How do women in their forties exercise properly? 1 1 Squats: 24 a day.
Women over 40 can do squats first, master standard squats first, and then increase weight lifting.
Dumbbell squat:
Dumbbell squat is basically the same as self-weight squat, the only difference is that the palms of both hands are opposite, hold the dumbbell and put it on your sides.
2, bench press 24
Bench press is a compound exercise, with multiple joints and muscle groups in the upper body. It basically involves the muscles of the upper body. The original muscle of bench press is the pectoral muscle. Women over the age of 40 should train their breasts to avoid sagging due to lack of elasticity. Can make the chest more straight.
Women over 40 can use dumbbells on the bench press. Bench press is safer and can avoid shoulder injury.
3, dumbbell bending rowing: 30
Tilting rowing with dumbbells can not only exercise the back and core muscle groups, but also carry out full-body training with multiple joints and muscle groups.
Women in their forties may hold their children when they are young, or often bend over to watch electronic products such as mobile phones. Many women bend over. Back training is very necessary, which can make the back straighter, the chest straighter and the whole body more perfect.
How should a woman in her forties exercise properly? How should a woman in her forties exercise every day?
Everyone knows the health benefits of physical exercise, but many people have no perseverance. They spend three days fishing and two days drying nets. Today, they learn to play ball and Tai Chi every day, but they don't know what to learn the day after tomorrow. No exercise can last. Some middle-aged and elderly friends also mistakenly believe that it is useless to start exercising when you are young. Now a study by British scientists shows that even if you start exercising at the age of 50, some health indicators of those who insist on exercising will be better than those who don't exercise enough.
British researchers conducted a follow-up survey of more than 4,000 middle-aged and elderly people for 10 years. At the beginning, the average age of the respondents was about 49 years old. According to the survey, about the average person's exercise amount reaches the recommended standard, that is, engaging in moderate or high-intensity physical exercise for more than 2.5 hours per week. The intuitive performance of this kind of exercise intensity is that the heartbeat is accelerated during exercise, and you may sweat. Many sports methods such as running and playing ball can achieve this intensity.
The researchers analyzed the health indicators of the respondents. Compared with people who don't like sports very much, the content of inflammation-related index substances such as C-reactive protein in people who meet the sports standards is lower. Inflammation is usually considered to be related to the risk of cardiovascular disease, which is a common disease of the elderly, so the above results also show that people who insist on exercising are generally in good health.
Experts say that most of the previous studies on exercise to protect the heart were short-term. This study lasted 10 years and confirmed the long-term effect of exercise, which can also be reflected in the elderly in their fifties. If our middle-aged and elderly friends can take more exercise in their leisure time after retirement, it will be of great benefit to their health. Don't complain that you are old. Start now!