Aging can be beautiful and challenging at the same time.
Many of my clients complain that it feels much harder to stay in shape.
When choosing which strength training exercises to do, it’s important to prioritize mostly compound movements.
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They’re the most bang for your buck since they recruit the most muscle fibers.
Inhale, and lower into a squat by bending your knees and hinging your hips back.
When your thighs are parallel to the ground, push up through your feet, keeping your core activated.
Tim Liu, C.S.C.S.
Flex your quads and glutes hard at the top to finish.
Perform three sets of 10 reps. Keeping your knees soft, initiate the movement by pushing your hips and keeping your chest tall.
once you nail a solid hamstring stretch, push your hips forward and flex your glutes hard to finish.
Tim Liu, C.S.C.S.
Your body should be in a straight line from your head to your feet.
Keep your core tight, and lower yourself to the floor with a slight tuck in your elbows.
Come down until your chest almost touches the bottom.
Tim Liu, C.S.C.S.
Push yourself up, flexing your chest and triceps to finish.
Pull the handle out, then extend your legs.
Straighten your arms, and get a solid stretch in your shoulder blades before performing another rep. Keep the tension in your front leg as you lower your body until your back knee touches the floor.
Tim Liu, C.S.C.S.
Push yourself back up using the heel of your front leg.
Flex your quad and glute at the top to finish.
Perform three sets of 10 reps per leg.
Tim Liu, C.S.C.S.
Lat Pulldowns
Grip the lat pulldown bar just outside shoulder-width with your palms facing away from you.
Resist on the way up, maintaining tension until you get a full stretch at the top.
Press the weights over your body until your arms are completely extended.
Tim Liu, C.S.C.S.
Pull your shoulder blades back and down into the bench as you lower the weights to your chest.
Keep your chest tall and your back flat against the seat.
Drag the weight down with your heels, flexing your hamstrings hard at the end of the motion.
Tim Liu, C.S.C.S.
Resist on the way back up before the next rep.
Complete three sets of 10 to 12 reps.
Grip the handles with your palms facing each other.
Tim Liu, C.S.C.S.
Next, pull your arms back toward your body, leading with your wrists and pinkies.
Resist on the way back down.
Perform three sets of 12 to 15 reps.6254a4d1642c605c54bf1cab17d50f1e
Tim Liu, C.S.C.S.
Tim Liu, C.S.C.S.
