Study Dr. Laura SalvadarCorporate partner Group of BarcelonaCreate a number of factors such as cutting flexibility Tanicity in weapons at the age of 50. Lift up Weights This is essential, but it is not everyone. Find these Seven exercises They help Beat the muscles in the legs Without hurting yourself.
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What are the best exercises to tone hands without weights at the age of 50
And Study Posted Science It confirms it Lift the weight Exactly 50 years“This is one of the non -pharmaceutical strategies that are most effective to promote Optimal healthy aging“. But if you are looking for Tone your hands Without weights, sign up for these Seven exercises Easy and useful for age.
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1. Basic shoulder cycle
The Normal shoulder cycle It’s a simple exercise Any age or physical conditionYou don’t need Use weights. You can do it Sitting or standingWith extended weapons to the sides Creates a “D”. He slowly slowly from his shoulders, slowly inside and out.
To do this right GymnasticsYou have to focus on it Rotation Nasaka mainly Shoulder. Repeat from 10 to 15.
2. Shoulder cycles
Stand straight on your back and leave Pieces Is divided into the distance Shoulders And Knees Something sliding. Place Weapons On the sides of your body, with Pineapple Look forward to Shoulders In the outer rotation Slightly backwards.
Lift up Right hand As much as possible, holding Shoulder Changed. Then, turn the shoulder inward and wear your hand behind and let him know as much as you can.
Then do it Inverse motion: The Hand By Shoulder Returning to the inward and when you feel that you have reached the range, let the shoulder out.
Lift up Hand Little more and, finally, throw it forward by placing it back to the body. Repeat Gymnastics By Left -handed. Make three repetitions on each hand.
Shoulder -Controlled Cycles
3. The flexibility and extension of the “D” –
It is a Simple and perfect exercise to do in 50 years. You can do it Sitting or standing. Open your hands Creates a “D” Looks above with the palms of the hands.
Now, bend Weapons Leading the tip of the fingers toward the shoulders. Then stretch your hands back to the sides “D” form. Repeat from 10 to 15.
4. Circles with weapons
This exercise allows Create your hands “D” and move your shoulders. You can do it StandingLeaving straight on his back, his hands stretched to the sides, and the palms of his hands looked back.
As soon as you were in position, slowly and restricted Weapons And take them behind the body and stretch well without touching After. Now, carry out Shoulders More backward. Then return to the initial position In the form of “D”.
Turn off Shoulders I will try it Pineapple Look at it. Create a large circle Weapons Try to reach the shoulder blades from above and above. Keep keeping up Shoulders Backward. Try to maintain Straight back At all times. Do the six repetition.
Circles with weapons
5. Shoulder cycles down the face
Lie down on a comfortable surface. Place Left -handed Spread the right hand to the bottom of the forehead and the elbow to support the head. To make a figure Angle of 90 degrees.
Already in position, the Shoulder Outside to lift ForearmThe elbow rests on the floor. Support a few seconds while breathing this posture, and then Hand Slowly and controlled. Repeat 8 to 10 with each hands.
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6. High -Mouth -up heights
This is one Easy exercises Work without weightOvarian The reason for that is right People over 50 years of age.
Begins Gymnastics Lie down in your mouth and stretch your hands forward and above the head. Then lift both Weapons On the floor, keep this posture while breathing for a few seconds. Then gently bend them and control them.Make up from 8 to 10.
High -Mutt of weapons heights
7. Sliding the weapons on the ground
Begins Gymnastics Lie down on your back Knees Folded, the Pieces The ground is well supported and Weapons Extended to the sides. To make a figure Angle of 90 degrees.
Inhale and breathe in the depth and press Forearm The ones the skating ground, Creates “V” Overhead. Slide the WeaponsAs much as possible, without separation Ribs Or to lift Companion On the ground.
Then, when breathing deeply, slide Weapons Re -initial position, a Angle of 90 degrees. 5 Repeat.
This information does not change the diagnosis or prescription of a doctor in any case. It is important to go to a specialist when symptoms occur in the event of a disease, and never self -esteem.
