Squatting. It strengthens the muscles that support the joints and increases bone density. Squat in 3 sets of 12-15 repetitions. Rest 60-90 seconds between these sets. Make sure your knees are in line with your toes.
Exam. These exercises help strengthen your upper body and protect your shoulder and chest muscles. Do everything in 3 sets of 8-12 reps. Rest 60-90 seconds between sets. Don’t let your hips sag or your waist arch. The core should remain tight and the body straight.
hip bridges. With this exercise you will strengthen your gluteal muscles and lower back, which are necessary for a healthy spine, good balance and pain-free daily movements. Aim to perform this exercise in 3 sets of 12-15 repetitions. Rest 60-90 seconds between sets.
plank hold. It is recommended to stay in plank for 20-40 seconds. Then you need to repeat the exercise three times. Rest between walks should be 90-120 seconds. Your body should not sag and your hips should not arch. Focus your gaze on the ground and keep your body straight.
News materials cannot be equated with a doctor’s prescription. Consult an expert before making a decision.
Source: Ferra
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