To maintain shape and health with age, the presence of regular physical activity in life is important, especially after 30 years, when a decrease in muscle mass begins. The exercises on the floor are a convenient and effective training method that can be performed anywhere, even at home or while traveling.

It helps not only to improve mood and energy to remain active, but also contributes to healthy weight control and reduces the risk of chronic diseases. What exercises should be performed 3-4 times a week to support the bones and general form, they told Eat this, not that.

Pushing push -ups is an effective exercise that activates several muscle groups at the same time, using the chest and triceps. During the exercise, it is important to hold the body straight, and the hands are slightly wider than the shoulders, dropping 90 degrees at the elbows. In addition, to perform the exercise correctly, do not forget about the stability of the case. This will help strengthen the muscles of the whole body.

Lunges of one of effective exercises for activating several muscle groups are lunges. They are aimed at working out large muscles of the legs and buttocks. To make them right, put your feet on the width of the shoulder and take a big step forward, lowering the hind leg to the knee. Then rise, pressing the front heel.

The bar is one of the best exercises on the floor that does not require complicated movements. The content of the bar for 30-60 seconds helps strengthen the muscles of the bark due to isometric contractions. To make it put your arms under your shoulders, stretch your legs, then lower your elbows to go to the bar on the forearms. In addition, hold the muscles of the bark with tense, and the back is straight.

Climberists are a wonderful cardio exercise combining cardio loading with training on the floor. Start to execute with a high bar, placing your arms on the width of the shoulder. Quickly pull one knee to the body, turning it back, and repeat the same with the other foot.

Donkey lifts of the legs to maintain harmony with age try to perform this exercise. To do this, start with a position on all fours: arms under your shoulders, knees under the hips, back is straight, and the stomach is pulled. Raise one leg so that the sole looks up, linger for a few seconds, squeezing the buttock, and then lower your leg and repeat on the other side.