Generate single title from this title The best exercises to strengthen the entire body in 70 -100 characters. And it must return only title i dont want any extra information or introductory text with title e.g: ” Here is a single title:”

As a woman gets older, the strength of her body changes naturally, but she does not retreat in one direction. By following the correct strategies, strength can be preserved, and even enhanced for decades.

However, the principle of starting with the exercise that preserves the strength of the body and continues in it; It is not available in high proportions among females. 33.9% of women around the world are classified as physical stimulants, compared to 27.9% of men. In high -income countries, the percentage of lethargy among women reaches 36.8%, that is, more than twice the percentage in low -income countries (16.2%).

While the World Health Organization recommends at least 150 minutes of average physical activity per week, 27% of adults around the world (including many women) do not adhere to this percentage. Some may also put excuses in front of the lack of exercise, including the inability to go to the club to do exercise, especially those that we need with age.

But these excuses are often illogical; It is possible to exercise at home, even without the gyms and equipment that many seek. how? Through Body Strength.

Body weight exercises improve movement mechanisms, trunk muscles control, balance, and joint health. Unlike traditional weights that may cause pressure on the spine or joints if it is misused; Body weight training forced you to stability, involve multiple muscle groups, as well as improve muscle nervous coordination. These traits become more important after the age of forty, when preventing injuries and developing effective strength becomes very important, especially for us by women.

Whether for beginners or professional actions, body weight training often reveals gaps in strength that may not notice them. Performances such as pressure and impulsivity exercises are not limited to muscles only, but also require stability, control and correct technology. When performing these exercises heavily and continuously, it builds strength faster than dumbbells, especially when the movement is well learned again after a long interruption or years of limited movement.

In today’s article, we have chosen 5 strong movements for the weight of the body; it will help you gain strength and restore control and maintain your physical fitness even during the 1940s and the 1950s, and at the title of 5 Bodyweight Moves that Build Strength Faster Than Dumbbells AFTER 40 published on Eat Thais, not that.

What are the best exercises to fully strengthen the body?

It can be said that the following exercises can contribute effectively to strengthening your body, especially after reaching the 1940s. Exercises do not require you to use any tools or equipment (dumbbells and others), you can practice them in the club, inside the house and even when traveling for tourism or for work. Provided that you first warm up before doing any exercise, and make sure to stretch after finishing.

1. Lunges

Motivating exercises is a mono -side vehicle movement of the lower part of the body, which is trained by strength, balance and coordination at the same time. Unlike squatting exercises with vibrant that often weighs the back and knees, the rush exercises are forced to weigh the body for stability on one leg, and the buttocks and trunk muscles are operated. It also reveals muscle imbalances and is a challenge to hip stability, which is extremely important to prevent injuries after forty.

Trained muscles: buttocks, quadrilateral muscle, knee strings, leg muscles, and trunk.

How to do it:

• Stand up straight with your feet width.
• Make a step forward with your right leg, and remove your back knee towards the ground.
• Keep your front heel flat, and kne on your ankle.
• Push your front foot to return to the start mode.
• The legs are required or completed all the repetitions on one side, before switching to the other side.

Recommended groups and repetitions: Cut 3 groups from 8 to 12 repetitions for each leg, and stay for 30 to 60 seconds between each group. Best body weight exercises: reverse rush, rush while walking, jumping, and side rush

Advice for strength: Push your foot with your heel, and occupy the buttocks muscles to protect your knees and improve balance.

2. Pushups pressure

Pressure exercises are vehicle exercises to build the strength of the top of the body, bipolar. Unlike the pressure exercises in the dumbbells that may cause imbalances between the two sides, pressure exercises require a complete lift for the body, the participation of the trunk, and stability for the shoulders. It is also easy to stretch, which makes it ideal for building strength without using external weights.

Trained muscles: chest, trinity muscle, shoulders, and trunk.

How to do it:

• Start with a high plate position, while your hands are bitten from your shoulders.
• Stretch your trunk and keep your body straight from head to heels.
• Remove your chest to the ground with control.
• Press your hands comfortable to return to the upper mode.
• Repeat the exercise according to the required number of repetitions.

Recommended groups and repetitions: Understand 3 groups from 10 to 15 repetitions, recover for 30 to 60 seconds between each group.

Best body weight exercises: oblique pressure exercise, oblique pressure exercise, diamond pressure exercise, and rapid pressure exercise.

Advice for strength: Stretch the buttocks muscles while keeping your elbows at an angle of 45 degrees of your body, to perform safer and powerful repetitions.

3. Glute bridges bridge

The buttocks bridge exercises or bridge bridge are a low -influential two -effect exercise, targeting muscles that are often not exploited adequately during dumbbell exercises. These exercises help to restore the stretch of the hip, reduce back pain, and promote the stimulation of the buttocks. After the age of forty, maintaining the strength and function of the hip is very important, to maintain the length of movement.

Trained muscles: buttocks, knee strings, lower back, and stem.

How to do it:

• Lie on your back with your knees, and put your feet flat on the floor.
• Keep your arms next to your side with your hands below.
• Click your oxen, raise and knock up until your body shall form a straight line from the knees to the shoulders.
• Click on the buttocks muscles from the top.
• Remove the exercise.

Recommended groups and repetitions: perform 3 groups from 12 to 15 repetitions, and stay for 30 to 45 seconds between each group.

Best body weight exercises: the buttock bridge with one leg, traffic bridge, high buttocks bridge, standing of stand.

Tip of strength: Avoid curving the lower back; Focus on paying your kae and stretch completely.

4. Planks bridge

Blanc exercises are an equal measurement exercise (dependent on continuous contracting), which enhances endurance and strengthens the abdominal muscles. Unlike abdominal movements using dumbbells, the Blanc exercises are taught alignment of the spine, appropriate tension, and how to resist movement. For those over the age of 40, the Blanc exercises are trained in basic control and protect the back from unwanted stress.

Trained muscles: straight abdominal muscle, transverse abdominal muscle, tilted abdominal muscle, buttock muscle, and shoulder muscle.

How to do it:

• Check the Plank position and put the elbows under your shoulders.
• Keep your legs straight and tighten the trunk muscles.
• Keep upright from the head to the heels, and avoid leaving a flabby or curved.
• Install this position for the required period.

Recommended groups and repetitions: Sprinkle 3 groups from 20 to 45 seconds, cook for 30 to 45 seconds between each group.

Best body weight exercises: Plank Side, Plank with shoulder click, RKC, and Blank with an extension.

Advice for strength: Stretch your stomach muscles inside, as if you were preparing to make a stomach blow; Keep the buttocks muscles tight and neck in a neutral position.

5. Jumps jumps

Jumping exercises are two -sided compound movements, developing strength and explosive capacity. Body weight leaps teach you strength to generate strength, control of landing mechanisms, and increase the strength of the lower body. After the age of forty, the force is often the first to decline; So the following jumps help the opposite and build the flexibility of the entire body.

Trained muscles: quad thigh muscles, buttocks, knee tendons, leg muscles, and trunk.

How to do it:

• Stand up straight with the spacing of the feet with the width of the shoulders.
• Little to a quarterly squatting position and sought your arms back.
• Jump up the top, extending across the hips, knees and ankles.
• Gently land with the knees and control.
• Repeat the exercise and repeat.

Recommended groups and repetitions: Crush 3 groups from 6 to 10 jumps, and stay for 60 seconds between each group.

Best body weight exercises: vertical jump, wide jump, squatting, and bending jump.

Power Tip: Focus on the soft landing, absorb strength through the hips and keep your knees opposite.

What are the best tips for building strength to train body weight after the age of forty?

Body weight training can be the same as weightlifting when it is carefully programmed. Here is how to make the most of your exercises after the age of forty:

1. Train in the full scope of your movement: stimulates deep rush exercises, full pressure, and spanning bridges muscle fibers as they prevent tip.
2. Use slow rhythms: control every repetition by slowing down the landing stage. This increases the time of muscle tension and muscle interaction with exercise.
3. Presentation with size or complexity: add repetitions or groups, or try more complex variations of the same movements to ensure progress without weight gain.
4. First stability: Give priority to control the muscles of the trunk and one leg before adding jumping or speed.
5. Focus on the recovery: The joint care, movement exercises, and sleep are no less important than hard training, so do not neglect it.
6. Train from two to four days a week: Start with two concentrated situations for the entire body, then gradually increase it to four days a week, with repetition based on the levels of recovery and energy.
7. Balanced payment: If possible, combine body weight rows or resistance bars, to make sure that you are raising your back as much as you train your chest.

The bottom line; Sports exercise is an urgent need to enhance health and strength of the body, especially with age, and not only a haven for those looking for fitness and beautiful body. You can rely on the strength of your body to perform some exercise in the comfort of the house or when traveling, to achieve a healthy and strong body equation over the years.