Strength Training for Seniors: Increase your Balance, Stability, and Stamina to Rewind the Aging Process
- Автор: Waehner Paige
- Год: 2020
- Язык: английский
- Год: Skyhorse
- ISBN: 978-1-5107-5897-1
- Жанр: Спорт
Электронная книга - «Strength Training for Seniors: Increase your Balance, Stability, and Stamina to Rewind the Aging Process». Краткое содержание книги:
1 x 12 reps
HAMMER CURLS
Stand with feet hip-width apart and hold weights in both hands next to the thighs, palms facing in. Bend the elbows and curl the weights up to shoulder level, keeping the palms facing in. Lower and repeat. Suggested weights: medium.
1 x 12 reps
STANDING TRICEPS EXTENSIONS
Holding one weight in both hands, place the feet about hip-width apart and take the weight straight up. Bend the elbows, taking the weight behind your head until your elbows are at 90-degree angles. Squeeze the back of the arms to lift the weight back up and repeat. Suggested weight: medium to heavy.
1 x 12 reps
STRAIGHT LEG RAISES
Stand next to a wall or chair for balance. Flex the right foot and lift the right leg straight up as far as you can without tilting the torso back. Lower and repeat for all reps before switching sides.
1 x 12 reps
MODIFIED FLOOR PUSH-UPS
Using your mat, get on all fours with the hands about shoulder-width apart. Bend the elbows and keep the back straight as you bring your nose towards the mat. Press back up and repeat. To make it harder, walk the hands forward to put more weight on the upper body.
1 x 12 reps
CHEST PRESSES
Lie down with the knees bent and hold weights in both hands directly over the chest. Bend the elbows and lower them towards the floor, just briefly touching at the bottom. The arms should look like goal posts. Press the weight back up and repeat. Suggested weights: light to medium.
1 x 12 reps
Chapter 10
Total Body Strength 3: Weeks 5 and 6
Your workouts continue progress with new and challenging exercises this week. Begin with your warm-up and then perform each exercise as shown. During Week 5, do one set of each exercise. During Week 6, do two sets of each exercise with 10 to 30 seconds of rest in between sets.
Be sure to skip any exercise that causes pain.
EQUIPMENT NEEDED
Light, medium, and heavy weights
A sturdy, unmoving chair
A light to medium tension resistance band
A mat
SUGGESTED WORKOUT SCHEDULE
Day 1: Total Body Strength 3/Flexibility
Day 2: Rest or active movement
Day 3: Total Body Strength 3/Flexibility
Day 4: Rest or active movement
Day 5: Rest or active movement
Day 6: Core and Balance Workout 2
Day 7: Flexibility
SQUATS WITH WEIGHTS
Stand with feet about hip-width apart and hold weights in both hands at your sides. Bend the knees and send the hips back, squatting as low as you can. Press up and repeat. Suggested weights: medium to heavy.
1 x 12 reps
FORWARD LUNGES
Stand with feet together and hold weights in both hands. Step forward with the right foot about two to three feet in front of you. Bend the knees and bring the back knee straight down towards the floor. Press into the heel to return to start and repeat for all reps before switching sides. Suggested weights: light to medium.
1 x 12 reps
DEADLIFTS
Stand with the feet about hip-width apart and hold weights in front of the thighs. With the knees slightly bent, tip from the hips, keeping the back straight and the abs in while taking the weight towards the floor. Don’t round at the shoulders, but keep the back flat and keep the weights close to the body like you’re shaving your legs. Squeeze the butt to lift up and repeat. Suggested weights: Heavy.
1 x 12 reps
KNEE LIFTS WITH BANDS
Take a light to medium resistance band and tie it around your ankles with about three inches between your ankles. You may need to adjust the length to increase or decrease the tension in the band. Holding on to a chair for balance, lift the right knee up as high as you can, feeling it in the front of the thigh. Lower and repeat for all reps before switching sides.
1 x 12 reps
HAMSTRING CURLS WITH BANDS
Take a light to medium resistance band and tie it around your ankles and position the band so that it’s under the right foot and around the left ankle. Keeping the foot flexed and holding on to a chair for balance, lift the heel towards the glutes, squeezing the back of the thigh. Lower and repeat for all reps before switching sides.
1 x 12 reps
REAR FLIES WITH BANDS
Stand holding a light to medium resistance band in both hands a few inches apart. You may need to adjust your hand position to make this exercise easier or harder. Taking the arms straight out in front of you, open the hands and squeeze the shoulder blades together as you take the arms straight back, stopping at torso level. Return to start and repeat.
1 x 12 reps
ONE ARM DUMBBELL ROW
Stand with the right leg back in a staggered stance, right leg straight and the left leg bent. Hold a weight in the left hand and rest the right hand on the front thigh to support the lower back. Tip forward, back straight and the weight hanging down. Bend the elbows and pull the weight up, bringing the elbow to torso level and squeezing the back. Lower and repeat for all reps before switching sides. Suggested weights: heavy.
1 x 12 reps
OVERHEAD PRESS
Stand with feet hip-width apart and hold weights with the elbows bent and in line with the shoulders like a goal post. Keeping the core engaged, press the weights up overhead. Return to start and repeat. Suggested weights: light.
1 x 12 reps
FRONT RAISE
Stand with feet hip-width apart and hold weights directly in front of the thighs, palms facing the thighs. Keeping the core engaged, lift the weights straight up in front of you to shoulder level. Lower and repeat. Suggested weights: light.
1 x 12 reps
ROTATING BICEPS CURLS
Stand with feet hip-width apart and hold weights at your sides with the palms facing in. Bend the elbows to curl the weights up towards the shoulders, rotating the hands so that they’re facing the shoulders at the top of the movement. Lower and repeat. Suggested weights: medium to heavy.
1 x 12 reps
KICKBACKS
Stand with feet hip-width apart and hold weights in each hand. Tip from the hips, abs engaged and the back flat, tilting forward to about 45 degrees. Pull the elbows up to torso level and, holding that position, extend the arms, taking the weights behind you and squeezing the back of the arms. Lower the weights and repeat. Suggested weights: light to medium.
1 x 12 reps