1. Trap Bar Deadlift (Deadlift variant)
Deadlift is a movement to enhance optimum power. However, the basic deadlift movement can put excessive pressure on the lower back when you get older.
Trap Bar Deadlift allows the body to be more straight, reducing the stress for the spine while still building systemic strength. This exercise enhances your rear muscle chain (buttocks, hamstrings and backs), and at the same time, impact on the core muscles.
Stand inside the barbar bar, two legs width and grip the handle. Tighten the body, pushing the force to the heel to lift the bar. Hold your back straight, head up, and look straight ahead.
Lower the weight to control. Perform 4 rounds, 6 times each.
2. Bulgarian Split Squat (Advanced Variant of Squat)
The strength of the leg is becoming increasingly important as you get old to prevent imbalance and maintain stability. This exercise is aimed at quadriceps, hamstrings, buttocks, and at the same time, improving balance and ability to exercise.
Stand in front of the bench and put one foot on the chair. Lower the squatting position, holding the knee in front of the toes.
Push the force to the front heel to return to the standing position. Perform 3 rounds, each 10 times for each leg.
3. Landmine Press (One -handed weight push exercises)
This exercise enhances the strength of the shoulder and strengthens the stability of the core.
Stand straight with one handle on the top of the barbell bar with weights and placed right on your shoulders. Sleasing down and pushing the bar up forward. Lower the bar to slowly and repeat. Perform 3 rounds, each 8 times for each side.
