A 103-year-old California woman is your inspiration for hitting the gym. 5 Easy Exercises
Strengthening your upper body can help you with everyday activities and help with good posture. (Photo: Shutterstock)
With her perfectly combed hair and jewelry, Teresa isn’t letting her age get in the way of hitting that treadmill and enjoying the use of other exercise equipment at her local facility.
Camarillo resident Teresa Moore is telling everyone that age is just a number. The 103-year-old still hits the gym three to four times a week.
Perhaps this is the secret of his long life. After all, this is right in line with his advice “to live simply and without regrets.” If you’ve found yourself backsliding on your resolution to get fit this year, that’s another sign it’s time to hit the gym. However, if you’re intimidated by all the scary machines, don’t worry. Here are 5 simple exercises you can start with. It doesn’t matter if you’re a beginner or returning to the gym after a while.
Lie on your back on a bench. Grip the bar with a hand position that is slightly wider than your shoulders. It should be so that when you reach the lowest point of the exercise, your hands are directly above your elbows. As you inhale, slowly lower the bar toward your chest. As you exhale, push the bar up while maintaining a firm grip and keep your eyes on a point on the ceiling rather than the bar to ensure it moves at the same speed each time.
Benefits of this exercise include improvements in muscle mass and strength, as well as increased endurance for daily activities. Your bones will also become stronger. Additionally, the bench press is a great exercise that burns calories.
As you climb, exhale and raise yourself until your chin is parallel to the bar. Pause briefly at the top of the movement. Lower yourself down, inhaling until your elbows are fully extended. Repeat the movement without making contact with the ground. Perform the specified number of repetitions in your exercise routine.
The primary muscle targeted by pull-ups is the latissimus dorsi (lats), a large muscle located behind your arms in your lower back. However, this exercise also works the majority of your chest, upper back, and shoulder muscles, and your abs are engaged in stabilizing your body. Strengthening your upper body can help you with everyday activities and help with good posture.
Stand with your feet slightly wider than your hips and toes. Begin by pushing your hips back, bending your knees and ankles, and gently pushing your knees outward. Lower into a squat position, keeping your chest straight and shoulders back, keeping contact with the ground between your heels and toes. Eventually aim for a parallel position where your knees are bent at a 90-degree angle. Push through your heels and return to a standing position by straightening your legs.
This exercise provides many benefits to the body, including strengthening leg muscles such as the quadriceps, calves and hamstrings, as well as the knee joints. It also helps to burn fat and promote weight loss, strengthen the lower back and increase flexibility in the lower body.
Lie face down with your arms and toes touching the floor, elbows directly under your shoulders and arms facing forward. Pull your abdominal muscles toward your spine, keep your torso straight and tight, and keep your body in a straight line from your ears to your toes. Make sure your shoulders are relaxed and not raised towards your ears. Your heels should rest on the balls of your feet. Hold this position for 10 seconds before releasing it to the ground. Gradually increase the hold duration over time to 30, 45, or 60 seconds.
The plank exercise is great for strengthening the core, which is essential for body stability, balance, and strength during other activities. It can help increase calorie expenditure by engaging different types of muscles.
To perform a static lunge, stand with one foot forward and the other back, making sure your hips are square and your posture is tall. Lower your body until your front leg is bent at a 90-degree angle and your back knee is 1-2 inches off the ground. Push off your front foot to stand back up and engage your leg muscles throughout the movement.
Static lunges can help strengthen leg muscles, improve balance and coordination, and can be done anywhere without any equipment.
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