25-30 years old
Last time you ran in physical education classes? Remember, after 25 years you can see that when losing weight, muscles lose their tone. At this age, we most often start children, and the desire to get back to normal is quite timely!
For you:
Go back to the origins! Remember what you did in your school years. Start with a daily charge for half an hour a day. Take the time to practice on exercise bikes, buy a DVD with a set of exercises. You do not need to delve into complex combinations in aerobics classes. Every minute counts for you! The body itself will remember the necessary load, it is necessary to begin the warm-up. In a day, add stretching exercises or simple yoga postures.
Easy exercise for the press
Stand on all fours, strain your stomach and swing your legs back, your back is straight, parallel to the floor. Repeat 10 times with each leg.
30-35 years old
The body is in full bloom. You look fine, but you can add 4-5 kg. Rigid diets only exacerbate weight problems. In the absence of sports, at this age, flexibility and a sense of balance are lost.
For you:
It is time for strength training, you need to support the mobility of the joints. L At this age, there are problems with hormones that can lead to depression. Any physical activity will help to cheer up. Yoga is suitable for you, take the most simple exercises under the guidance of the instructor. With excess weight, choose step aerobics, swimming, aqua aerobics.
An easy exercise for the tone of the hands
Sit down, grasp the seat of the chair with your hands, slide until the pelvis is below the seat. Return to the starting position. Repeat 10 times.
35-45 years old
You perfectly know all your pluses and minuses! Continue to practice the sport to which you are accustomed. The gradual decrease in estrogen makes the joints more vulnerable. Try to start practicing at the fitness club, even if you have never done this before and did self-training.
For you:
Buy small dumbbells and do exercises with weighting. Do not be lazy, from time to time to measure blood pressure, blood sugar and cholesterol. Cardio-operations will help to restore the disturbed blood circulation. To lower the sugar level, if it tends to rise, it is important to walk regularly at a rapid pace - so that you are slightly choking, but still, you can talk while walking. This is a useful load. Swimming, dancing, climbing the stairs help to keep the mobility of the joints and strengthen them (once again, remember that the usual routine homework will not replace the exercises). With sedentary work in the office, there may be pain in the back. Listen to your body and after consulting with the trainer do exactly those exercises that will help, rather than exacerbate the problem. Do stretching exercises (pilates), this will help your back, which will gain support in the form of a developed muscle corset. If excess weight is added to the waist, cardio will help. Even if joints sometimes ache, it is necessary to be engaged!
Easy exercises for posture and joints
• Sit on the fitball, with your hands grasp the ball from behind, feet on the floor. Pull in your stomach and lift one leg parallel to the floor. Hold and lower, change your foot. Keep your balance.
• Sit down on a chair, lock for a few moments in the centimeter from the seat. Hands stretched forward. Repeat 10 times.