Despite the natural reduction in muscles with age, they can be effectively increased even after 30 years. To prevent the loss of muscle mass, it is important to combine proper nutrition with regular strength training, a frequency of 2-3 times a week, paying special attention to complex exercises.

The best results, regardless of age, are achieved due to the sequence and the right approach to training. How to train correctly to avoid this problem in the future, maintaining strength in the body, they told Eat this, not that.

Romanian deadline for building functional power is effective Romanian deadlift. This exercise is of two types: classic and sumo. The classic is performed with a narrow resistant, loading the buttocks, the popliteal tendons and the muscles of the lower back. In turn, the sumo, is performed in a wide rack with laid hips, which additionally activates quadriceps and leading muscles.

To perform this exercise, take dumbbells and become, spreading your legs to the width of the hips. Bend your knees slightly, hold your back even, and smoothly lean forward, taking your hips back until the dumbbells crawl below the knees. Then return to the starting position, straining the muscles of the hips and back. It is recommended to execute 3 approaches of 12 repetitions.

Squatting of squats is an effective force exercise that connects several muscle groups to work: buttocks, quadriceps, back thigh, hip and caviar flexors. To perform an exercise with weight, spread your legs to the width of the hips, directing your fingers forward. Holding the dumbbells on the sides, bend your knees and lower the buttocks down, keeping your back even, and the press tense. Perform 3 sets of 12 repetitions.

Back of lying or bench press to perform this exercise, lie on your back, holding dumbbells in each hand. If you are on the bench, lower your legs down, and if on the floor, bend your knees.

Lower the dumbbells to the chest level, holding the elbows under the wrists and slowly lift them back. Perform 3 sets of 12 repetitions.

Back from the shoulders to prevent muscle loss, complete the training with the exercise on the shoulders. To do this, become straight or sit down, holding dumbbells in both hands at the level of the shoulders, palms forward. Raise the dumbbells above your head, straightening your hands, and then gradually lower them back to its original position. Perform 3 approaches in 12 repetitions.