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10 foundational exercises for guys over 40 to build core strength, functional movement, and avoid injury: (Bookmark this for your next training session):
1) Sit to Stand With this movement, you want to sit down slowly, aiming your butt directly at the chair behind you. A dumbbell isn’t required but can be added if bodyweight is too easy. This is a great place to start if you’re brand new to the gym or have had knee problems.
2) Dumbbell RDL This is a great movement to work the entire posterior chain, especially the hamstrings. Focus on hinging at the hips while maintaining a slight bend in the knees.
3) Seated Row This is one of the best exercises for building upper back strength. A common mistake here is to turn the movement into a bicep curl. To avoid working this, drive the elbows back and squeeze the shoulder blades down and together instead of flexing at the elbow.
4) Seated Leg Press Here, you want to be slow and controlled in both directions. Lower the weight slowly until your knees are at least 90 degrees, and push up through your heels. You want to keep your heels down throughout, so you might have to move your feet up to do so.
5) Hammer Curl This exercise is great for building both the biceps and the forearms. The key to doing this correctly: Avoid trunk compensation and swaying. You want to focus all the tension on the bicep without using momentum from your body.
6) Dead Hang The dead hang is a tremendous stretch for the front of the chest, the lats, the shoulders, and the entire back. It's also a really great exercise for shoulder health and mobility. Add these to the end of your upper body workouts to enhance recovery.
7) Bird Dog Easier variation: One arm or one leg at a time Full variation: Lift opposite arm and opposite leg at the same time If you can’t balance or keep your arms and legs straight when trying the full variation, switch back to one arm or one leg at a time.
8) Planks Planks are really helpful for people battling low back pain and wanting to stabilize the spine. The key to this movement is keeping the hips in line with the shoulders and legs. You want to avoid sagging your spine.
9) Glute Bridge This is a great movement for activating the glutes. Tuck your feet underneath you, and keep your hips level. If you’re up for a challenge, you can progress to a single leg, which isolates and activates the glutes even more.
10) Prone I's, Y's, T's These are foundational movements for building shoulder strength and stability. The key is pausing at the top of each movement. If you can get really solid with these, you’ll experience less pain when doing specific overhead movements.
10 foundational movements for guys over 40: • Planks • Bird dogs • Leg press • Sit to stand • Dead hang • Seated row • Glute bridge • Dumbell RDL • Hammer curls • Prone I's, Y's, T's
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