Once you hit 30, the loss of lean muscle is an inevitable, natural part of aging.
Unfortunately, it can make daily life quite challenging.
for maintain your independence and continue to enjoy the hobbies and activities you love most,building muscleis crucial.
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Adding lean muscle to your framecomes with plenty of benefits.
There’s no time better than the present to get started.
“Stand shoulder-width apart with your toes slightly out.
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Start the movement by sitting backward and spreading your knees apart.
Descend below parallel while keeping your lower back flat.
At the bottom, drive through your heels and keep your knees apart.”
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Your body should form a straight line from your head to your toes.
see to it your lower back remains flat and your hips don’t sag.
Descend toward the floor while keeping your elbows close to the sides of your body.
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Then, press yourself back up to the starting position.
Perform three to five sets of five to eight reps. Do this exercise once or twice a week.
To get started, Yeung instructs you to set a barbell on the Smith machine.
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Once you’re situated below it, pull your body up until your chest touches the bar.
Bring your shoulder blades together, and verify your body stays straight like a plank.
Complete three to five sets of five to eight reps. Do this exercise once or twice a week.
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Hip Thrusts
Next up, it’s time for some hip thrusts.
“Push through your heels, and squeeze your glutes at the top.
For more comfort on your hips, place the barbell on a thick pad.”
Complete three to five sets of five to eight reps. Do this exercise two to three times a week.
To begin, place your hands on a pull-up bar with your palms facing away from your body.
Initiate the motion by squeezing your shoulder blades together.
Pull your body up toward the bar while leading with your chest before lowering yourself back down with control.
Complete three to five sets of five to eight reps. Do this exercise one to two times a week.
