Dumbbell Goblet Squat (10-15 reps)
by Admin
Posted on 06-03-2023 12:07 AM
Legs: barbell back squats — 5 sets of 5 reps
hamstrings: romanian dumbbell deadlifts — 3 sets of 6–8 reps
legs: leg press — 3 sets of 8–10 reps
hamstrings: lying leg curls — 4 sets of 10–12 reps
calves: seated calf raises — 4 sets of 12–15 reps
abs: decline crunches — 4 sets of 12–15 reps.
Targets: biceps, glutes, quads start in a squat position, weight back on heels and arms long next to your side holding dumbbells. Squeeze your glutes to press up and lift your right knee as you curl the weights to your shoulders. Slowly lower the weights back down and return to a squat position. Repeat with the left knee. Reps: 8 to 12 per side safety tip try to keep the back straight and the chest open as you sit into each squat repetition. Keep the elbows close to the ribcage as you curl.
Split Squat (10 reps each leg)
In the second phase of your plan, you’ll be introducing more complex exercises with a focus on promoting as much muscle mass
as possible.A man after 60 may not be able to fully recover if he works out as hard as he used to do in his earlier years or if he has not done it before. It may not be practically possible to hit every muscle from multiple angles several times in a week. A practical answer to this is a full body workout, which will fetch you optimum benefits in a short time. The best way is to structure your workouts in a manner so as to incorporate one exercise for each muscle group per workout. For instance, you might do body weight squats for the legs, dumbbell dead lift for the back , bench presses for the chest , dumbbell raises for the shoulders , and triceps push-downs and biceps curls for the arm muscles.
To maximize the number of workouts during the 60 day period, as well as maximize the total number of recovery days, this program is built around a 4-day training split, which includes: workout a: shoulders/traps workout b: back/biceps/forearms active rest day workout d: legs active rest day light days: perform all reps at tempo of 2 seconds on the concentric portion and 3 seconds on the eccentric (negative); rest 1 minute between sets, but don’t rest between exercises within a superset. Heavy days: perform all reps explosively on the concentric and with a controlled eccentric; rest 3-4 minutes between sets, but don’t rest between exercises within a superset.
This program is geared to anyone who wants to stay active as they age for overall health and independence. These workouts are designed to help improve age-related strength, flexibility, balance, and mobility issues. There’s a strength workout for your upper body and another for your lower body. The core workouts are good for a healthy back and better stability. In yoga, the focus is on improving flexibility and ease of movement. And the dance workouts encourage coordination and cardio fitness. Some workouts in this program include the option of using a chair for support and one light dumbbell. You can do these 10-minute workouts for active aging one at a time or group them together.
Staying in shape after age 60 not only keeps you looking and feeling good, it also helps you avoid age-related illnesses like heart disease and diabetes, and injury from falls. Despite persistent stereotypes, being a mature man doesn't limit you to golf and light gardening. A variety of exercises, including weight lifting, cycling and tai chi, provides safe yet challenging workout options for men 60 and better. Advertisement.
The goals for most exercises and fitness routines aimed at men over 40 are largely similar to those aimed at younger demographics. Specifically, most of these exercises seek to do one (or more) of the following: 1) build or retain muscle mass , 2) burn calories to help maintain or lose weight , 3) maintain or improve strength , and 4) improve energy, cardiac output, and stamina. All of these goals are important for fitness at any age. However, as men get older, it becomes even more important to get sufficient workouts in all of these key areas, since hormone levels in the body start to decrease, and metabolism starts to slow.