The muscle mass naturally decreases with age, which may complicate everyday movements. Starting from the age of 30, it is worth starting to take certain measures to maintain it in order to maintain activity and health in the future.

In particular, the muscles of the legs play an important role in the balance and prevention of injuries, and therefore the performance of special exercises without equipment will help strengthen muscles, improve mobility and support the health of the legs. What training should be introduced now in order to remain strong at age, they told Eat this, not that.

Burpi for the bourgeon, start from the position of standing, jump down to the plank, holding the shoulders on the same line with wrists. Then, lower the body to the floor, climb into the bar and jump your feet to your hands. Stand up and complete the exercise with a regular jump or jump with pull -up. Return to the starting position and repeat.

Squats with emphasis on the wall to effectively perform such an exercise, become your back to the wall and bend your knees at an angle of 90 degrees, until the hips become parallel floor. Keep your back even, and your legs at a distance so that you are comfortable. Keep the situation as much as you can withstand.

Raises to perform rises place a strong block in front of you. Put one leg on the block, transfer the weight to it and rise, straightening your leg. Controlling the movement, fall out with another foot. Alternate your legs during the exercise.

Stand lunges straight and place your legs on the width of the hips.

Get your left leg back, lower it until the lower leg rises from the floor, and bend the right knee to the corner of 90 degrees. Return your leg to your original position and repeat for the other leg. Alternate your legs for each repetition.

Little buttock bridges on your back, bend your knees and hold your legs on the ground. Squeeze the gluteal muscles, lifting the hips to the ceiling and returning down, lowering the buttocks to the floor. For an additional effect, raise the heels, raising the hips even higher.