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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Monday, December 12, 2016

Easy Exercises for Leg Flexibility

Do you have any idea how important your legs are? Do you take them for granted? Do you assume that they will still serve you as well at the age of 60 as they do at the age of 30? The chances are good that they won’t. In fact, as you age, your legs will lose a great deal of flexibility. You need easy exercises for leg flexibility.

leg flexibility

Start with the Back Muscles

Before you think about strengthening your legs for flexibility, you first need to strengthen your lower back muscles. This is true for any other part of your body that you want to strengthen. While strengthening the back muscles first does serve to protect the back from harm, it also serves in making it easier to strengthen your limbs as well.

The easiest way to strengthen the back muscles is to lie down on the floor, and keep one leg straight. Bend the other leg at the knee and bring that leg up towards your chest – as close to your chest as you possibly can. Hold it there for at least ten seconds. Bring the leg back down, and cross it over the straight leg, allowing that knee to touch the floor. Hold this position for about ten seconds. Repeat these moves with the other leg, and do the routine about five times for each leg.

Progress to the Hips for Flexibility

You need strong, flexible hips, so you have to do some strengthening exercises in this department as well. Hold onto a chair or counter, and raise one leg out to your side as far as you can. Turn your ankle in and out about ten times before bringing the leg back down.

This exercise can be done lying down as well. Lie down and spread your legs apart as far as they will go, and then turn your ankle in and out about ten times. In this position, you can work both hips at the same time.

Keep the Legs Strong for Flexibility

Lie down with your knees bent. Keep your feet flat on the floor. Straighten one leg and tighten up the muscle on top of the thigh. As you tighten this muscle, try to straighten the leg at the knee even more. Raise the leg one to two feet off of the ground, and be careful to keep the small of your back firmly on the floor while you do this. Repeat this exercise for each leg.

Standing up and hold onto a chair or other support. Gently move your straight leg back as far as you can, without arching your back. Keep your knee straight. When you’ve gone back as far as you can hold that position for about ten seconds. Repeat ten times for each leg.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.