Your secret Weapons against time attacks on your speed, strength, balance, and mobility: these four seemingly challenging fitness tests. Each emphasizes the basic functionality you want to maintain, but you can still benefit.
speed
8-foot UP-AND-GO test
As you get older, you can lose strength in your quadriceps, hamstrings, and gluteal muscles. To test how agile you are, place a chair and place a cone or other marker 8 feet away from the chair. please have a seat. Take some time when someone is standing, walk (do not run) around the cone and its surroundings, and sit back in your chair. Your goal is to finish in less than 5.6 seconds. This can be successful for most healthy men over the age of 60.
Repair: If it takes time, try these two exercises to improve.
Leg strength: Work on the tempo weight squat and take 3 seconds to lower your thighs until all personnel are parallel to the floor. Pause and then stand. Repeat 3 sets 4 times a week, 10 times.
Foot strength: TLC may also be needed for the smallest leg muscles. Walk the 45-second set three times on your toes.Repeat 4 times a week
GUILHERME HENRIQUE
Balance
Shock challenge
The older you are, the less likely you are to maintain balance. But don’t stumble. By mastering this simple test, you can get a more stable condition. Place your socks nearby and stand with your right foot. Take the socks and place them on your left foot, without grabbing anything to balance or letting your left foot touch the floor. Repeat the test on the other side to make it as smooth as possible.
Repair: If you sit down or fall, it’s time to do some work.
Skeletal muscle stability: Small muscles in the legs, knees, hips, and abdomen may have difficulty working together. To fix this, stand barefoot on the pillow with your right foot, lift your left foot off the floor, and raise your knees high. close your eyes. Hold this position for 45 seconds. Do 3 sets on each side every day. Is it too easy? Swing your arms back and forth as if you were running.
GUILHERME HENRIQUE
Mobility
Shoe Get Up Test
Muscle imbalances can limit reach and ability to rotate. Lying on the floor, place your right hand with your fist just above your right shoulder to test your suppleness. Ask a friend to put one of your shoes on the knuckle. Lean on your left forearm many times and then support it with your left hand. Lift your hips and turn your left foot back so that your left shin is on the floor and stand. Reverse the movement so that you lie down. Repeat on the other side.
Repair: If your shoes fall off, try these exercises.
Hip mobility: Sit on the floor with your knees 90 degrees and your hips 90 degrees. Move your hips left and right for 45 seconds. We do 3 sets every day.
Shoulder mobility: Hold a kettlebell or a backpack with luggage overhead with your right hand. Place your left hand on your chest and tighten your abdominal muscles. Walk 20 steps. Repeat on the other side. Do 3 sets 3 times a week.
GUILHERME HENRIQUE
strength
Dead hang showdown
After middle age, grip strength is steadily declining year by year, which can gradually impair your ability to do basic things. Evaluate its strength (and your whole body strength) with a dead hang. Find some kind of pull-up bar. Grasp with an overhand grip, tighten the shoulder blades and abdominal muscles, and hang as long as possible. Your goal: Hang for at least 90 seconds.
Repair: Let’s go early? Master these movements.
Back strength: Does Superman stretch and hold your belly, arms and legs? Lift your thighs off the floor and grasp your shoulder blades while lifting your arms. Pause for 2 seconds. Repeat 30 times daily.
Grip strength: Wrap the towel around a dumbbell or loaded book bag to curl the towel. Bend only your elbows and put his palms facing each other. Repeat 3 sets 4 times a week, 10 times.
GUILHERME HENRIQUE
This content is created and maintained by third parties and imported into this page so that users can provide their email address. For more information on this and similar content, please visit piano.io.
