So you can tone at 50 of your hands, without using weights and preventing wounds

According to Dr. Laura SalvadorFounding partner Antijing Group BarcelonaMany aspects of Cutanius elasticity reduction, lack of Tannicity in the hands at 50. Increase Weights This is essential, but this is not everyone. Find these Seven exercises They help Win the muscles in the organs Without hurting you.

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Andrea Reese

What are the best exercises to tone hands without weights at the age of 50

And and Study Posted Science It guarantees Increase weights Exactly 50 years old“This is one of the most effective non -formcological strategies to promote Proper healthy aging“. But if you are looking for Tone your hands Without weights, sign these Seven exercises Easy and effective for age.

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Andrea Reese

1. Basic shoulder rotation

The Normal shoulder rotation It is a simple exercise to make Any age or physical conditionAnd you don’t need it Use weights. You can do this Sitting or standingWith an extended hands on the sides Forms “T”. He slow down his hands slowly from his shoulders, first and after.

To make it right ExerciseYou need to focus on it Rotation Nazka mainly Shoulder. Do between 10 and 15 repetitions.

2. Shoulder rotations

Stand straight with your back, leave Pies Separated at a distance Shoulders And the The knees Bend something. Keep Weapons With your body sides, with The palms Looking forward to and Shoulders In external rotation Slightly backward.

Increase Right As far as possible, keeping Shoulder Found. Then, turn the shoulder inside and wore the hand back, let him know as much as you can.

Then do Inverted movement: The Come on With Shoulder Turn the inside and, when you feel that you have reached the limit, turn out of the shoulder.

Increase Come on Slightly more and finally, throw it forward by placing it again next to the body. Repeat Exercise With Left arm. Do three repetitions with each hands.

3. The “T” -Shaped weapon flexion and extension

This is a The simplest and accurate exercise to be done in 50 years. You can do this Sitting or standing. Open your hands Forms “T” The palms of the hands are looking up.

Now, bend Weapons Guides the fingers of the fingers toward the shoulders. Then extend your hands back to the sides The form of “t”. Do between 10 and 15 repetitions.

4. Circles with hands

This allows exercise Stir your shoulders with your hands “T”. You can do this StandingHe left his back straight, stretching on the sides of his arms and looking back at the palms of his hands.

When you are in a position, slowly and control Weapons And take them back to the body, go back well without touching Back. Now, take it Shoulders Also back. Then go back to the starting position In the form of “t”.

Turn Shoulders That’s trying The palms See. Make a large circle with Weapons Try to reach the shoulder blades from the top and top of the head. Keep Shoulders Backward. Try to manage Straight behind At all times. Do six repetitions.

5. Shoulder rotations face down the face

Lie on the mouth on a comfortable surface. Keep Left hand Extend the right hand under the forehead and with the elbow to support the head. The idea of ​​setting up a 90 degree angle.

Is already in place, the Shoulder Right to lift The forearmThe elbow rests on the ground. Support this posture for a few seconds, after Come on Slowly and controlled. Make 8 and 10 repetitions with each arm.

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6. High -mouth -ups elevations

This is one Easy exercises for Work without weightsWere, and,, and,, and,, and,.. This is why it is right People over 50 years.

Begins Exercise Lie down on your mouth and leave your hands well forward and leave the head. Then raise both Weapons About the land, this posture is to keep it for a few seconds. Then slowly bend them and control them.Do between 8 and 10 repetitions.

7. Slipping hands on the ground

Begins Exercise Lie down on your back The knees Fold, the Pies Is well supported on the ground and Weapons Extended to the sides. The idea of ​​setting up a 90 degree angle.

Inhale deeply and, when inhaling ha piri, tap Forearms Will slip forward toward the ground, Forms “v” Overhead. Slide WeaponsAs far as possible, without separating Ribs Or lift Manos Of land.

Then, when inhaling deeply breathing piri, slide Weapons Again to the starting position, forming a 90 degree angle. Do 5 repetitions.

This information does not replace the doctor’s diagnosis or prescription in any case. It is important to go to a specialist when symptoms occur in the case of illness and always self -united.