Three exercises that will protect you from accidental injuries Person

Three exercises that will protect you from accidental injuries

By the age of 70, the average person loses about a quarter of muscle mass, and by the age of 90 — half. However, studies show that simple strength exercises can keep muscles in good shape for a long time. Here we give the recommendations of an expert in the field of powerlifting, coach Greg Knuckles — he recommends these exercises to most of his wards.

One of the main things that many elderly people complain about is the difficulty of carrying heavy bags of groceries from the car to their home. This exercise will help train your muscles so that such a problem does not arise with age.

To do this, you just need to carry loads of the same weight in both hands — these can be dumbbells, which by weight correspond to a bag of groceries or a suitcase. Gradually increase the load to build up the necessary muscle mass. It is important to choose the right weight — if you do not feel tired in your hands after training, it may be worth taking heavier dumbbells.

Deadlift is one of the main movements in powerlifting: you grab the bar in front of you and stand up. But doing this exercise with a special barbell — with a trap-neck — is a little different. You don't just take the barbell in your hands, but sort of stand inside the barbell itself, and then lift it.

Because you keep your hands at your sides and not in front of you, your body maintains an upright position. This facilitates the work of your spine and minimizes injuries in the early stages. Such training will allow you to easily lift things off the floor without fear of breaking your back.

It is better to start with small weights and gradually increase the load.

During squats, a lot of muscles are involved, so trainers advise you to learn at least a basic squat. Every day we sit down and get up from chairs and sofas many times. Following the simple rules of squatting will allow you to use the right muscles — and every time you get up, you will strain the gluteus muscle and quadriceps, not the knees. In addition, this exercise develops flexibility of the hips and ankles.

Start over with the usual squats without weighing down. Then gradually add weights in the form of weights or dumbbells.