6 – Week Workout Plan for Women After 40 That Can Help Build Up Muscles Effectively
Unfortunately, modern technological advances have led to the fact that the overall health of all people has deteriorated significantly. However, at the same time, there is an increasing interest in sports, as an instrument that helps to improve well-being, develop strength and endurance, to achieve a harmonious state of mind and body.
Today, such a sport as fitness has become very popular. He was able to absorb the main theoretical and methodological principles of motorsport, aerobics and shaping, and we know that everyone should want and care for his body, so it is very important to lead a healthy lifestyle that increasing, healthy eating , monitoring water intake, performing exercises, avoiding alcohol and cigarettes, and getting enough sleep.
And even if you are satisfied with your figure, there is always a desire to improve your body, become more active and heavier, or build muscles, and these desires are natural for everyone and this six-week routine training will give you amazing results in achieving of your ideal form.
What you need to know about a workout is that you are fitted with resistance training, weight training and stretching, which helps you get bigger muscles that make you thin.
The training consists of five training sessions per week and one day for rest and you can choose any cardio you want and do not be afraid to move the schedule when you need it (you may want to rest on Monday rather than on Sundays), but remember that you should try to train in the same order.
Also, when it’s easier for you to perform these moves, you need to increase the weight of weights you use to make it a little harder and the last repetitions of each set should be the most difficult for you.
You need to take care of one more thing, which is to not press the body too hard and worry about your health. Here’s the training plan if you want to start this challenge.
#1. Side Steps
-To start this exercise you need to step inside of a tied resistance band and then separate your feet to shoulder-width and place a slight bend in the knees while you keep your chest up. Next you need to slowly step to the side with the right foot and your stance should be well outside of shoulder-width. Then you need to pause and then step with the left foot in the same direction as the right and then you need to keep stepping out with the right until the set is complete then switch sides.
#2. Side Lunges
-To start this exercise first you need to stand tall with a tight core and make sure your feet are shoulder-width apart and then bring your hands together for balance. Next you need to step directly to the left, leaving your right foot in place and then you need to bend the left knee and pause once the upper left thigh is parallel to the ground. And remember your right leg should be completely straight. Also you need to contract the hamstring muscle then push off the ground to return to the starting position and then to repeat on the right side. Alternate this movement.
#3. Donkey Kicks
-You need to position yourself on all fours on a mat, then you need to position your hands underneath your shoulders and place your knees under your hips and then you need to keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip. Next you need to lower the knee without touching the floor and repeat the lift and then once you’ve completed the reps on the right leg, switch legs.
#4. Pullups
-First you need to select the correct weight to counterbalance your own before beginning and remember that the heavier the weight, the easier it will be. Then you need to reach above and use an overhand grip to secure yourself as you kneel on the padded surface of the assisted machine and also you need to tighten your core as well as your glutes. And then lower yourself slowly and don’t lock out the elbow and you need to pull yourself back to the starting position but don’t let the weight touch the stack. Then pause and repeat.
#5. Pistol Squats
-To do this exercise you need to stand straight with your feet hip-width apart, arms fully extended and your hands by your sides and then to raise your left foot from the floor and you need to extend your leg out in front of you. And then as you do so, raise both arms out in front of you in a smooth arc for balance and this is the start position. And then in a controlled movement, you need to lower your body toward the floor by bending your right knee while pushing your hips back as if sitting down in a chair and next you need to continue this downward movement until your right thigh is parallel to the floor. After that hold for a count of one and then return to the start position by pushing down through your right heel and straightening your leg and then lower your arms to the start position as you do so.
#6. Hyperextensions
-First, you need to lie face down on a hyperextension bench with your upper thighs and lower hips on the support pad and remember you must be able to bend at the waist freely and you need to lock your ankles under the footpads. Then you can start with your body in a straight line head to toe and you need to place your arms across your chest, behind or at the side of your head. Then slowly bend forward by relaxing your back and abdominal muscles and then you need to continue as far as possible without rounding your back or raising your thighs from the support pad. Next you should feel a slight stretch in your hamstring and then hold for a count of one. And then you need to return to the start position by contracting your back and abdominal muscles until your body is once again straight and don’t arch your back up at the end of the movement. You need to pause and repeat.
#7. Superman
-You need to lie face down on a mat and with your arms fully extended above your head and your legs fully extended behind you and then you need to lift your chest, arms and legs off the floor by arching your back. Next only the tops of your quads and your lower abdomen should be in contact with the floor and then you need to hold for a count of 2 while squeezing your abdominals and obliques. And then you need to return to the starting position for a count of one and then to repeat.
#8. Cobra Stretch
-To start this exercise you need to lie face down with your hands under your shoulders and then point your feet downwards to lengthen your spine and slowly push your torso up as far as you comfortably can, so you need to try to get your hips to rise off the floor slightly. Next, you need to hold the stretch and then lower down to starting position.
Source: Female Fit Body