Hello everyone! I am lp Yinma Jianghu. This is my third original article in 30 years of fitness. I don’t talk about being tall or skilled, but only talking about actual cultivation and advancement. Anyone can do it at home, and it can be done by anytime and anywhere.
htmlHow to do strength training after the age of 150?
pictures are from the Internet
1. Barbell
Many people mistakenly think that strength training is the patent of young people, and they are very wrong! My own experience is that you can still do strength training after the age of 50, which is no worse than that of young people!
, it is best to practice barbells. I used a 60 kg 1 meter 8 bar bar, and a 1 meter 5 bar is very uncomfortable to use.
I usually practice three movements: bench press, biceps bend arm, and squat. These three are the most basic. Other actions, depending on personal interests, the weight is the first priority.
starts at 30 kg, 12 pieces, do 3 sets, warm up. Add
to 45 kg, 12 pieces, and make 5 sets. Add
to 50 kg, 12 pieces, and make 5 sets. Add
to 60 kg, 12 pieces, and make 3-5 sets.
practice the next day, with an interval of 1-2 days.
bench press , need a barbell stool. If you don’t have a barbell bench, just do push-ups.
pictures are from the Internet
squat I occasionally add 80 kilograms, and it is usually rare. After all, I am here, as long as I keep it in shape, there is no need to do too much weight, which will not prove anything.
Be careful with squats, and the weight is based on your ability to lift the barbell and place it on your shoulders. However, you can use a stool instead of a weightlifting stand at home, and you can also practice heavy weights.
practice the next day, with 1-2 days apart. From the consideration of effect and safety, strength exercises should not be carried out together, they must be staggered.
50 years old, it is best to have a good figure and feel strong, so you don’t have to pursue too much muscle.
pictures are from the Internet
2. Dumbbell
Dumbbell exercises. There is a special introduction in the second article, so I will not repeat it here. Dumbbells are mainly used with barbells to make up for events that barbells cannot be practiced. If you don’t like barbell practice, you can only do dumbbell exercises. As long as you persist, the effect will not be bad.
3. Other instruments
tensioner , arm force devices, etc., it is not recommended to use these. To be honest, the effect is not very good.
straight bar pull-up . Of course, it is best to do it if conditions permit. Because most of my exercises at home, I rarely practice this.
Abdominal Chakra . This can be found. Abdominal Chakra is a combination of abdomen curls, which is a strengthening exercise. Practice tips:
Abdominal chakra requires arm strength, so you must practice in a mid-empty state.
Do not use sponge pads, push your feet to the end.
8-12 each time, and at least 5 sets are made.
Abdominal chakra exercises are hard at first, mainly with abdominal muscle pain. You must proceed step by step, and don’t be greedy for too much and seek speed. Generally, the pain will completely disappear after two weeks, and you will become more and more proficient in the future.
pictures are from the Internet
Regarding interests, no one likes to do hard things. Fitness is boring and hard, so many people can't stick to it. Cultivating interest is a process, you can't force yourself, don't set too big goals, make a little progress every day, as long as you can accomplish it yourself.
My wife has always had a good figure. She mainly controls her diet. She never exercised before. Later, she started running by herself. From the first 3 kilometers, she can now run 10 kilometers. I often remind her to be more at ease and not to use too much force.
Image source from the Internet
October 13, 2022 in Chongqing
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