Too often, we think that building muscle is no longer relevant after 60 years. It is a mistake ! It is essential to keep in shape. Working the arms is particularly important. These members are used on a daily basis and guarantee your independence. But how to strengthen your arms when you are over 60? Here are 10 very easy exercises to do at home!
As we age, our body changes. The tissues relax and the muscles lose their tone. For many, this period is very difficult because our body betrays our age. To reduce sagging, have a harmonious physique and be in shape, you have to move and build muscle. Because they are more flaccid, the arms are particularly affected. To strengthen them, you have to do simple exercises that will work each part of the arm, namely the biceps and the triceps.
A bodybuilding or muscle strengthening session can have several objectives. During this session, you can work your arms, your thighs, your abs... Even if your bodybuilding session focuses on your arms, it is important to start by warming up your whole body. The warm-up should last 10 minutes. Not sure how to warm up effectively? Here is a routine that might help.
Start by rotating. It's very simple and above all very useful! Thanks to this movement, you protect your joints. Work your ankles, wrists, shoulders and neck. Next, work your legs. Stand on your tiptoes and then come back down. Bring your knees up to your chest, alternating, then do "butt heels." Finally, make some movements with your pelvis. Once you have finished this muscle awakening, stretch and then drink water!
There are different types of dips. For those over 60, moderate efforts should be preferred. Sit in front of your stairs. The latter must be behind your back. Place your hands flat on the first step, the distance between your hands should be that of your shoulders. Then stretch them. Try to keep your back straight. Come back down. Do 3 sets of 10.
Like dips, push-ups can be difficult but not impossible. To moderate the efforts, the secret is to do the push-ups against a wall and not on the floor. Stand facing the wall and put your hands flat. Your feet should be slightly apart. The distance between your hands is that of your shoulders. Flex your arms then straighten them. Do 3 sets of 10.
If you have access to a gym, you can work out with a real barbell. At home, opt for a broomstick! Take it with both hands. These should be discarded. Raise the handle above your head, your arms should be straight. Then lower the stick behind your head. Go back up, extend your arms above your head then lower the handle on the top of your thighs. Do 3 sets of 10.
Take a pack of water or milk. Place it in front of your feet. Spread your legs, bend them, grab the pack and lift it up. Rest the pack controlling the descent. This exercise works the arms and legs. Ideally, you should do 3 sets of 5. If you can do more, do it! Because the weight is more important, you have to be very careful about the posture. You may hurt yourself! Do not go beyond your limits.
Take a very large dish or a round platter. Hold it in front of you. Your arms should be perpendicular to your body. Turn the dish to the right until it is no longer possible. Do the same on the other side. Do 3 sets of 10.
The kettlebell is a ball-shaped weight that has a handle. There are many versions, including small ones for the arms. These should not weigh more than 1 kg to 2 kg for the following exercises. Of course you can also use dumbbells.
Doing bodybuilding is not easy when you are over 60 years old. You have to make the right movements and take your abilities into account. The ideal is to do a few sessions at the gym or with a professional. He will be able to tell you how to proceed to do the exercises and the weight of your equipment.
For all your sessions, plan a comfortable sports outfit. You should also hydrate before, during and after each session. It is advisable to apply a cream on your arms. Your skin will be more beautiful and sagging will be reduced.
Do you feel pain? Make an appointment with your doctor to make sure everything is fine. If so, you may have aches. If they are unbearable, painkillers will help you feel better.
