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The program of exercises for all muscle groups

5 min read


lifestyle, fitness

The program of exercises for all muscle groups

The contents

  • Fitness training for young people
  • Fitness classes for thirty years
  • A set of exercises for people over 40

The human body with age is undergoing inevitable changes. All systems and organs wear out, your health deteriorates. To stop the passage of time, the person not in forces, but able to reduce its negative impact on the body to preserve health in the future. To do this, from a young age to regularly exercise to strengthen the cardiovascular and respiratory systems, toning the muscles, developing strength, endurance and flexibility.

Fitness training for young people

At the age of 20 to 30 years, the body is at the peak development of bone and muscle tissue. In this age period it is necessary to focus all efforts on strengthening the muscles and joints that they are not weakened. To do this exercise regularly and be sure to include fitness classes such training movement:

  • To stand at the gymnastic ball or fitball. The distance between the feet and the shell shall not be less than meters. To pick up the dumbbells weighing 2.5 to 4.5 pounds, depending on level of training, to place the shells near the shoulders, turning palms forward. To put on the ball of the foot, to roll back its fitball back and perform a squat by bending the other knee of the supporting leg at right angles. Lowering the pelvis, it is necessary to simultaneously raise the dumbbell overhead. To accept the starting position and repeat the exercise for 10-12 reps for each lower extremity.
  • Sit on the floor, knees bent, leaning to the floor the whole surface of the feet. Upper limb to have back and rest against the floor with his hands. Leaning on hands, lift the pelvis and stretch one lower limb, straightening the knee. At the knee of the supporting leg should form a right angle. This exercise should be performed up to 12 times and then change the supporting leg and repeat element of 12.
  • Weekly plan fitness workouts that strengthen the whole body, for young people aged 20 to 30 years may look like this:

    • Monday you need to perform strength training of 8 exercises, working on core muscle groups. Each of the training movement need to be repeated 10-12 times in each of the 2 approaches;
    • Tuesday and Wednesday should give attention to cardio lasting 30-60 minutes;
    • Thursday can be repeated fitness training, held Monday;
    • on Friday and Saturday you can exclude the special physical activity and to devote these days to be a dancer or an active household activities;
    • Sunday need to hold a fitness workout with cardio.

    Fitness classes for thirty years

    After 30 years begin to show the first age-related changes. Very often begins to ache, and stomach and arms are getting flabby. To correct this situation and return the body a pleasing shape, and the muscles — elasticity, can help these exercises:

  • Lie on your back, upper limb to pull to the side, and lower — put on a fitball. In this position you have to lift the pelvis to the torso form a straight diagonal. Followed, moving only your hips, rolling the ball first to the left, and then in the opposite direction. It will count as one repetition of the training of the movement fitness classes. All you need to perform 10 such repetitions.
  • Take dumbbells weighing up to 5.5 kg, to rest in them, taking a horizontal position, like push UPS or planks. Muscles, accentuating the burden on the press, so that the body does not SAG in the back, and the body formed a straight diagonal line. Then one should raise one hand with dumbell press shoulder and elbow to the body and straighten your elbow, pushing the arm back. To return the hand with the dumbbell to the original position in focus on gender. Repeat the exercise 10 times for each upper extremity.
  • Stand up straight with your feet shoulder-width apart, take the ball, hold it with both hands at hip level. Strain the abdominal muscles and perform a reverse lunge, taking a step back and lowering the pelvis. In the bottom of the squat the knees should form right angles. Rise from the squat jump, lifting the ball up at arm’s length. This element of fitness training need to be repeated 5-10 times for each leg.
  • People after the age of 30 must pay attention to their body and exercise regularly to preserve youth and health. A rough plan of physical exercise for 30-year-old, designed for a week, might look like this:

    • Monday to perform cardio for 30-60 minutes, and then to devote 30 minutes strength exercise for the musculature of the whole body;
    • on Tuesday to carry out cardio with a duration of 45-60 minutes. The activity should be different from the cardio the previous day. For example, if Monday has been run, then on Tuesday need to choose Cycling, swimming or elliptical trainer;
    • Wednesday and Thursday you can re-load Monday, but using the technique of interval training;
    • Friday to perform a standard fitness workout for all muscle groups;
    • at the weekend you can do without the targeted loads, but it is advisable to spend a Saturday and Sunday to its fullest extent.

    A set of exercises for people over 40

    In adulthood it is very important to stay physically active despite age-related changes in the body. Fitness classes, which include the following training movement is the best suited to maintain a high level of physical activity:

  • Take dumbbells weighing no more than 3.5 kg, to lie down on his stomach and chest on a gym ball, and upper limb with shells to pull forward and hang freely with the ball. In this initial position, engage abdominal muscles and buttocks, bend your arms and raise them to shoulder level, elbows pointing to the sides. To lower the arms, relax and repeat the exercise 8-10 times.
  • Stand in front of step platform height of up to 25 cm or any other influence, is able functionally to replace it. Make a diagonal step back, have one hand behind his head, the other pulling to the side. To perform a squat and step to the “far” foot on the platform, stretching his other leg back and changing the position of the upper limb so that the hand that was at the back of her head, appeared above the head, and the fingers previously outstretched limbs touch the head. To step back another foot and repeat the whole sequence 7 times, alternating limbs.
  • Basic weekly fitness program for people over age 40 must contain the following types of loads:

    • Monday, Wednesday and Friday — up to 60 minutes of cardio fitness and strength training for all muscle groups for half an hour;
    • Tuesday, Thursday and Sunday standard cardio;
    • on Saturday you can afford a holiday and do without the gym.

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