Forgive the pun, but pound for pound they may be the only tool you need.
That goes double if you’re trying to get fit or stay fit after 40.
Read on to learn more, and next, don’t missOver 40?
Photo: Shutterstock. Design: Eat This, Not That!
Well, as you age, your percentage of body fat increases and lean muscle decreases, theMayo Clinicreports.
“Being active is good for your bones, your heart and emotional as well as social health.
It’s also great for anxiety and depression management.
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“It’s probably the most important fitness modality out there for longevity,“agreesDr.
Christina Chen, a Mayo Clinic geriatrician.
Here’s their advice on the best way to do it.
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you’re able to alternate side to side, working one leg out of time.”
Dumbbell Tricep Kickbacks
Here is how to do it, according toJulie LohrefromFITBODY.
“Choose a dumbbell.
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Then you’re going to start with one foot back.
Get in a lunge position.
If you’d like, you might use the opposite arm to support,” Juliesays.
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“From here, you’re going to bring your elbow up in line with your shoulder.
So, a nice 90-degree bend through your elbow down to your wrist.
And then you’re kicking straight up and back.
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This is a small movement.
You’re really just going to feel this in the back of that tricep.
Maybe a little bit of rear delt.
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But mostly, I want you focused on really making that tricep work,” she adds.
Goblet Squat
Marco Walker-Ng’s from Bony to Bombshellexplainshow to do it.
“Feet about shoulder width apart toes out slightly.
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Hips are forward, head is high.
Shoulders are forward, underneath the weight.
Drop your butt down and back.
Elbows will touch the inside of the knee, so ensure the knees stay out.
Weight’s going to stay on your heels.
The back stays nice and straight.
No rounding and no excessive arching.
Drop down and then push through the ground as you come up.
Always finishing in that nice rack position at the top.”
He starts with Dumbbell Bench Presses.
“Using two dumbbells, lie flat on a bench to get started.
Press the dumbbells toward the ceiling and fully extend both arms,” he says.
Your torso should be at 45 degrees.
Next, row each dumbbell upward until your upper arms line up with your torso.”
Then, lower yourself until your thighs are even with the ground.
Return to the start position when done,” Reader explains.
Dumbbell Overhead Presses
“Stand holding both dumbbells at shoulder height.
Press both over your head until your arms are totally extended.”
Bend forward at the waist, lowering both dumbbells toward your knees.
