Middle Age Lady Exercising

Dumbbell Exercise

Exercises are no longer a secret to anyone and are the ideal way to keep ourselves in shape, regardless of age. Sedentary lifestyle and aging are two of the main factors leading to a quickly deterioration of your physical.

The benefits of exercise are much more than keeping the silhouette and besides the lost weight, a proper maintenance program can help you acquire the physical form that you desire.

But first of all, you must have one thing clear in your mind. You can only tone your muscles, not your fat tissue. It is therefore imperative that first to pay attention to your diet by reducing your calorie intake. Once you have taken care of this, you can go to the physical.

Here are the exercises recommended to acquire arms and torso as any photo model. These exercises are useful for both men and women and do not forget to do five minutes of light exercise to warm your muscles before starting.

Exercise 1: For this first exercise you need a dumbbell (no more heavier than 5 or 6lbs). Hold the dumbbell in your left hand and stretch your right leg in front of you. Lean slightly forward and bend your arm, bringing the dumbbell to your chest. Stretch your arm down, and then bring the dumbbell back to your chest. Do 15 repetitions for your left hand, then repeat the exercise for the right hand.

Exercise 2: Because our physical activity has significantly decreased with the advent of inventions designed to make our life easier, triceps are the main group of muscles that have lost their elasticity. Fortunately there is an easy exercise to help you to catch a good shape. Sit on the edge of a sofa or chair. Keep your feet together and your hands on the edge. Tighten your abdominal muscles and those of the posterior, supporting yourself on your arms. Then stretch, your feet slightly forward and lower your body along the chair without touching the ground. Make sure that during the exercise you keep your back straight and the abdominal muscles tight. Then push the arms and get up, but stop this time to sit on the chair. Continue to do 12 repetitions.

Exercise 3: Lie with your face down, resting on your toes and palms close enough to form a triangle, right at chest level. Keep your body perfectly straight and push your arms until they are perfectly straight. Then descend gently into the initial position. However, if the effort is too high, you can exercise while sitting with your knees on the ground. Do as many repetitions as you can, preferably about 10.

Exercise 4: At a certain age, not just triceps are those who lose their elasticity, but also your chest muscles. Therefore should be introduced in your fitness program, exercises that work especially this part of your body.

Lie down on the floor, face down, with your knees bent. Place two dumbbells slightly above the chest level. Support yourself with hands on them. The best is to choose lighter weight dumbbells for this exercise (not more heavier than 2 lbs). Then stretch your right arm with the dumbbell outside. Then return back to your original position. Repeat the exercise for the opposite hand. Do 15 reps for each arm.

Exercise 5:  Lie down on your back. Bend your knees and place your feet on the ground. Keep your hands at your sides, holding a dumbbell in each of them. Raise your arms overhead until they are perfectly straight and approach together the two dumbbells. Then lower down your arms and repeat the exercise 12-15 times.