You may not be able to rewind your watch, but certain exercises can make you feel like you’re resting for a few years.
What is the best way to make our body feel younger? Beth Nicely, a celebrity personal trainer and founder of The Limit, does an exercise that scares you. “As we get older, we become more scared and it depends on the person, so we feel younger when we exceed our limits, such as 10 burpees, aerobic exercise, or the use of heavier weights,” Beth said. I am saying. “If we don’t give permission to challenge, we won’t grow and get worse, and it doesn’t have to be!”
In addition to tackling the moves that scare you, here are four other exercises that Nice says you’ll feel like you’ve pushed the rewind in your time clock.
Back extension and scapula contraction
We are all guilty of bad posture — sitting on a desk chair all day or curling up on the couch — over time can be disruptive. “Your body is smart and adapts to what you give,” Nice said. “Your body can get better and better by staying down, or it can get better and better by being more aligned. What really matters is keeping its spine long. . “
An easy way to help stretch your spine is to practice back stretching and scapula contraction throughout the day. To do this, sit in a chair with your knees, ankles, and hips all in a row. Press the elbow straight against the chair, keeping the elbow at a 90 degree angle. While pushing the elbow, extend the thoracic spine, engage the scapula, and squeeze the scapula together. This keeps your upper back and ribs away from the backrest.
360 breathwork
“What many don’t realize is that the work of breathing is huge for your core,” Nice said. “There are deep endogenous core muscles that attach to the spine. If they are strong, there is no back pain.”
You may have heard of hollowing out the abdomen during training, which means breathing to engage the core. This type of breathing, called the 360 breathing method, targets the deep abdominal muscles that connect to the spine.
You can sit at your desk and do 360 breathing work between meetings! Place your fingers around your chest, inhale through your nose, spread your lower ribs, then exhale vigorously through your mouth, engaging the core and hollowing out your abdominal muscles.
“To take in that extra work, try lifting and alternating your legs while taking a deep breath,” Nice said. This helps to create a “C” curve with the core that involves the quadriceps and meshes with the abdominal muscles.
Jump movement
The simplest move that has the greatest impact? Jumping! On her Instagram, one of her clients, Jennifer Garner, successfully shared a video of her impressive jump training in the Pilates Box. Although the movements they make are progressing, even those who are currently sedentary or just starting to exercise can incorporate plyometrics work into their daily lives.
“People stop jumping, but shocks help strengthen your bones!” He said well. “Functionally, if you’re jumping to the right position and you don’t have any medical problems, you can jump or jump to solve your knee or hip problems.”
Before practicing jumping, make sure your knees are on your second and third toes when your toes are straight. We have successfully provided three variations of jumping tasks that can be performed using boxes in the gym or steps.
- beginner: Move the box up or down.
- Intermediate: Jump into the box with both feet and get off one at a time with each foot.
- Altitude: Jump into the box with both feet and then return to the ground with both feet. As an additional task, you can add a tack jump at the top before jumping down.
Cardio
“Our heart is muscle and we need to strengthen them like any other muscle,” Nice said. “The American Heart Association recommends a minimum of 150 minutes of aerobic exercise (or 5 30-minute workouts) per week, which is the minimum requirement for heart health.”
Aerobic exercises with Nice clients are dance cardio and plyometrics such as jumping jacks, speed skaters and burpees.
“Cardio is not important for your body to feel young, mainly for your heart,” Nice said. “I can’t tell you how many clients went to the doctor after training with me and how strong their heart rate is.”
For aerobic exercise, it’s a good idea to start by doing the exercise in three rounds. For example, do 20 jump jacks, take a breath, and then repeat a total of 3 rounds. “I wish I could master the ability to try more powerful plyometrics like speed skaters,” she said.
Moving in these ways helps your body feel young and agile, but the most important thing is consistency. So find an exercise that you can enjoy and make regular parts of your routine. “Exercise must be like personal hygiene like brushing your teeth,” Nice said. “It’s that important to your health.”
