With age, the loss of bone mass becomes a serious problem, especially in women after menopause, when the level of estrogen decreases. To prevent this, it is important to include in the diet products with calcium and vitamin D, as well as regularly perform exercises to strengthen bones.

Power training are key to maintaining the health of bones and muscles, and therefore to improve bone density and general physical shape, start with simple exercises for the back and lower body. How to fulfill them, they told Eat this, not that.

Squats with dumbbells in your hands hold the dumbbell vertically in front of the chest, holding the press tense. Take the hips back and squat to the level when the hips become parallel to the floor. Use the heels and hips for lifting, straining quadriceps and buttocks. Perform 3 approaches at 10-12 repetitions.

The craving of dumbbells is parallel to the bench, leaning on one arm and knee for balance. Take the dumbbell with the other hand, holding it below, and then raise the dumbbell to the thigh, clenching your back at the end of the movement. Lower your hand down, feeling a stretch below. Perform 3 approaches of 12 repetitions for each hand.

Start the dumbbell of the dumbbells. Start the exercise, holding dumbbells next to your shoulders, while the palms should be directed to each other. Tighten the press and squeeze the buttocks, lifting dumbbells, fixing the shoulders and triceps at the top point. Slowly lower weight and repeat. Perform 10-12 repetitions.

Start the hip up the exercise by placing the upper back on the bench or stable platform.

Place the dumbbell or bar on the hips, holding your feet shoulder -width apart. Keep the press tense, lower the hips down. Then, pressing the heels, rise up, squeezing the buttocks for 2 seconds. Perform 3 approaches of 12-15 repetitions.

Hammer flexion to perform hammer bends take dumbbells in both hands, holding them in a neutral grip. Pull the dumbbells up, straining the forearms and biceps, squeeze them at the peak of movement and slowly lower the weight down. Perform 3 approaches of 12-15 repetitions.