Maintaining muscle at age 55 plays a particularly important role because this is the foundation to help you maintain independence in daily life.
Healthy muscles not only help perform operations such as getting up from a chair, carrying luggage, climbing stairs or supporting the body when falling, but also support the joints, increase bone endurance, maintain balance and slow down metabolism.
Squats with weights
This exercise directly affects the leg and hip muscle groups, improving basic mobility.
When starting, the exerciser stands straight with both legs slightly wider than the shoulder. Use both hands to hold the weight tightly and hold the weight in front of your chest, paying attention to pointing your elbows down and close to your body. Next, bend your body at your hips and bend your knees to squat, while keeping your body weight. Squat down to the fullest extent with your back straight, then use push-ups from your heels to return to the starting position.
Pull a single weight with one hand
Weight pulling exercises support strength training in the back area and enhance balance. Start in a straight standing position, 2 legs hip-width apart, holding a weight in each hand placed in front of you.
Bend your hips until your body is parallel to the ground, keeping your back straight and knees slightly bent. Gradually lower the weight while your arms are completely straightened. Then, pull a weight up to your body and lower it to the starting position in a controlled way. Finally, repeat the same operation on the other side.
Romanian weightlifting
The Romanian weightlifting exercise focuses on strengthening the back muscle chain including the buttocks and hind thigh muscles. To do it, stand straight with both legs hip-width apart, holding a weight in each hand. Gently bend your knees and hold the weight in front of your thigh.
Push your hips out after lowering weights along your legs, keeping your back straight throughout the process. Finish the movement by tightening your buttock muscles to return to the starting position.
