You naturally lose muscle mass, endurance, speed, and power.Hormones such as testosteronechange and decline as well.
Beyond aesthetics, these hormonal and bodily changes make it imperative to build and maintain muscle mass.
Drive through your heels and hips to stand back up, flexing your quads and glutes to finish.
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Maintain a tight core and squeezed glutes as you row one weight up to your torso.
Return the dumbbell to the ground, and perform a row with the opposite arm.
Return to the starting position before performing another pushup.
Tim Liu, C.S.C.S.
Perform three sets of six to eight reps on each arm.
Hold a pair of dumbbells at your sides.
Come up a quarter of the way, then lower back down to the bottom.
Tim Liu, C.S.C.S.
Keeping your core tight, dip into a quarter squat.
Explode up, and use the momentum to press the weights overhead.
Lower the dumbbells to the starting position before performing another rep. Holding the handles, lean forward, and begin peddling hard.
Tim Liu, C.S.C.S.
Don’t stop for 30 seconds.
Assume a shoulder-width stance.
Push your hips back, and squat down low enough to grab the weight.
Tim Liu, C.S.C.S.
Keep your shoulders aligned with the weight and your torso straight as you get into position.
Reverse the motion to lower the weight before the next rep.
Hold them straight above you with your arms 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.
Then, press the weights up to the starting position, squeezing your pecs and triceps.
Resist on the way up, maintaining tension in your lats.
Tim Liu, C.S.C.S.
Get a solid stretch at the top by letting your shoulder blades come up before performing the next rep. Next, straighten your arms fully until your shoulder blades extend.
With your chest tall and your core tight, lower until your back knee touches the ground.
Push through the heel of your front leg to rise up, flexing your quad and glute to finish.
Tim Liu, C.S.C.S.
Perform all reps on one side before switching legs.
If bodyweight alone is too easy, you might do this movement with a pair of dumbbells.
Perform three sets of 10 reps for each leg.
Tim Liu, C.S.C.S.
Tim Liu, C.S.C.S.
Tim Liu, C.S.C.S.
