muscles in different ways. Now over the Winter, a gym is a good Option. We have selected an efficient, short programme for beginners, which covers all the major muscle groups:
1. Deadlift with dumbbells
What: Strengthens the lower back muscles, the buttocks muscles and the hamstring muscles.
execution: Stand hip width apart, grip shoulder width. Initial position is upright; the torso now, slowly and controlled, keep lowering it, head straight. As soon as a horizontal torso position, pause and then return to the starting position raise. Back and legs remain during the Exercise stretched.
2. Leg press machine
What: the front of the thigh, Strengthens and gluteal muscles.
execution: feet hip width apart put, Toes turned slightly outwards. Starting position bent knee, close to the torso. Straighten the legs slowly, pause and back controls in the output location.
3. Bench press with dumbbells
What: Strengthens the chest muscles and the rear upper arm muscles.
execution: With back on a bench, feet on the ground. The arms bent, to the side of the chest. Now straighten the arms slowly and controlled, until the dumbbells are guided over the breast. Just stop for a moment and then returns to its initial location.
4. Seated row with dumbbells
What: Strengthens upper and middle back muscles.
execution: hip-wide Stand, the torso is prevented. The arms, the wrists are directly under your shoulder joints. Now, the arms spread and slowly bend until the dumbbells at the height of the chest are, there is a brief pause and then the arms return to the starting location. Wrist, elbow joint and shoulder to stay during the whole Exercise must be carried out in the same plane.
5. Shoulder press on machine
What: Strengthens the shoulder muscles.
execution: An upright, the pad-aligned body position. The arms are bent. Now the arms slowly and controlled to the top lead. Just stop for a moment. And then the arms return to the starting location. During the exercise execution, the shoulders deep, and the wrists straight hold.
6. Folding knife (floor exercise)
What: Strengthens abdominal muscles and hip flexors.
execution : lie On back; legs straight, arms stretched in an extension of the body. Both are a few inches above the ground. Now arms and legs are slow, controlled, and guided on the belly, with the knees angle out to 90 degrees. The arms remain stretched. In this Position, short arms and legs, to endure, then back to the starting position to lead. During the Exercise the abdominal muscles always tense.
in the second spring: Equally effective, the same time efficient, but with a motor more difficult Exercises. Video: Andrea payer
the Exercises are executed correctly, in order to have a maximum efficiency: you Focus on the quality of the execution, so slowly and controlled through the full movement extent. Rule of thumb: 12 seconds for a repetition. Series without Discontinuation of the training load, repetition, repetition – until full fatigue. Short rest between Exercises, take a SIP of water. Select a load (weight), the you about 2 minutes.
Follow these principles, it is enough a rate (approx. 10 to 12 repetitions) per Exercise. Ideally, two to three strength training sessions per week, from the age of 65. Year of age, better three. Between the training days, a distance of at least 48 hours should lie.
The short programs in the Videos are with the support of ETH-muscle physiologist Marco Toigo, author of the non-fiction book "muscle Revolution" (Springer-Verlag, 2019), and Aylin Kucuk, sports scientist EHSM created.
Created: 02.12.2019, 07:23 PM