Easy resistance band exercises for a fitter body after 30
Remember in your 20s when you could easily run five miles or touch a dumbbell and your muscles would explode? Then you turned 30 and suddenly had to work extra hard just to maintain your starting fitness. But don’t feel bad. It’s perfectly normal to resist it Maintain a slim body after 30, as responsibilities and obligations increase exponentially with age. Despite the seemingly endless demands on our time, increasing your fitness is more than doable and doesn’t require heavy steel plates, dumbbells or countless hours in the gym. We’ve rounded up some easy resistance band exercises for a fitter body after 30, so listen up.
resistance bands can increase your fitness and increase strength after 30. With this lightweight, portable exercise machine, you can have an effective and time-saving workout anytime, anywhere. In addition, resistance bands are easy on the joints, which is an important aspect as we age. For example a to learn published in Journal of Physical Therapy Science found that resistance band exercise effectively treated patients with degenerative knee arthritis.
To help you sculpt the body of your dreams, we talked Nicole Davis, CPTa certified personal trainer Garage gym reviewswho shares her five most effective resistance band exercises for a fitter body after 30. Read on to find out what they are so you can ditch the dumbbells and stop the wear and tear on your joints. And when you’re done, be sure to stop by 5 resistance band exercises to get stronger as you age.
First up are banded engines. Resistance bands have an advantage over free weights for this exercise because they’re easy on your knees, lower back, wrists, elbows, and shoulders. Also, using bands instead of barbells is safer for beginners to learn proper form and technique while gaining more volume (reps). build muscle mass.
“For this move, you need a large loop band that works both upper and lower body, as well as your strength and explosiveness,” explains Davis. “To perform a thruster, place your feet on the band about shoulder-width apart, grasp the other end with your hands, and assume a front-rack position. Then crouch and explode back up by pushing the band over your head until your arms are fully extended.”
Row, row, row your way to a fitter post-30 physique with banded rows. The best part is that rows have multiple variations that you can do, all of them strengthen your back musclestone your biceps and help improve posture.
Starting off, Davis says, “You can do this move with a loop band or a resistance band with handles. In both versions, you step onto the middle of the band with both feet and grab the handles with each hand. Next, rotate your hips 45 degrees, then pull your elbows back and keep your arms close to your body throughout the movement.”
Next comes the classic shoulder press. This exercise works the shoulder deltoids just like free weights, except it’s easier on your shoulders (fun fact: shoulder injuries account for 36 percent of gym injuries). In addition, resistance bands increase “time under tension” and activate your stabilizing muscles for optimal muscle growth as you’re constantly working against the resistance of the band.
“[The] The overhead press is a super functional movement, meaning it mimics many daily activities, such as walking. Like putting something on a high shelf,” Davis tells your opposite hand. Bring the handle up to shoulder height, then push up until your arm is fully extended. Slowly lower your back in a controlled motion.”
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Another excellent exercise involving bands, the wood chop will give your core a serious workout strengthening your upper body.
To start off, Davis says, “Use a loop resistance band for this move because it’s great for core strength, which is important for a lot of things like: B. to improve your balance. To perform, step on one end of the band close to an edge, then grasp the other end across your body. Then, starting at waist level, pull up and across your torso, keeping your arms straight, and land near your head.”
The last of these exercises for a fitter body after 30 is the deadlift. When you hear deadlifts, you might think of massive weightlifters performing this compound movement with several hundred pounds on a barbell. However, resistance bands are also an effective way to use deadlifts to build lean muscle, increase overall strength, and fine-tune your form and technique for barbell deadlifts to help prevent injury.
“The mighty deadlift is one of the best exercises you can do to strengthen your posterior chain,” says Davis. “Using a large loop resistance band, step with both feet about shoulder-width apart and hold the top of the band with both hands. Next, lean at your hips as if you were reclining in a chair and keep your back straight until your hands reach about mid-shin, then stand to return to the start.”
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