1. Kettlebell swing (weightlifting)
This is an exercise that combines strength training with cardio. This exercise affects the glutes, hamstrings and lower back, the main muscles of the rear muscle chain, while maintaining a high heart rate.
For people over 40, this exercise improves posture and increases metabolism.
Stand with your feet shoulder-width apart and place the dumbbells on the floor in front of you. Bend your hips and hold your hands tightly with both hands, keeping your back straight and tightening your body.
Push the dumbbells between your legs. Push your hips forward strongly to lift the dumbbells up to your chest. Let the dumbbells fall down naturally as you bend, keeping your arms relaxed.
You should do 3-4 sets of 15-20 reps with a break of 30-45 seconds.
2. Push up the dumbbells
This exercise helps burn calories faster and allows lifting weights without putting too much pressure on the joints. Weightlifting is suitable for people over 40 years old who want to build muscle and burn fat at the same time. This exercise affects the shoulders, tripods, upper chest, quadriceps, glutes, core muscles.
Stand up straight, holding a scale or dumbbells at shoulder level, with your elbows in front of the scale. Tighten your body and keep your heels straight.
Lower your body gently by bending your knees, do it quickly and with control. Push the dumbbells over your knees to extend your hips and knees as you lift the dumbbells.
lock the dumbbells on your head with your arms straight and your biceps near your ears. Lower the dumbbells at shoulder level in a controlled manner.
You should do 3-4 sets of 8-10 reps and rest 60-75 seconds between sets.
