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Strength training is key Stay healthy As people age, experts recommend working at least two days a week for the main muscle groups.
Marfred Suazo is a fitness professional known as New York City coach Fonz, working with thousands of seniors Strength and life span.
Suazo talks with Fox News Digital about which muscles are most important for older people’s goals. (See the video at the top of the article.)
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“Most people train what they see in the mirror – chest, weapons, quads, maybe abs,” Suazo told Fox News Digital. “That’s what I’m talking about ‘mirror training.'”
The problem with focusing only on “mirror training” is that you end up losing balance, tight shoulders, and end up with pain or knee pain, he said.
Marfred Suazo (also known as coach Fonz) is working out. New York City-based Suazo talks with Fox News Digital about which muscles are most important for older people’s goals. (Coach Fonz)
“If you want to age, painless and confident, you need to flip the script,” Suazo said. “You need non-training training – training muscles that you don’t see but feel every day. These muscles keep you tall, strong and motivated to move,” he said. A life without pain. ”
Suazo personally learns the benefits of this training and works while swimming and training in martial arts.
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“I learned that the muscles behind me made me stand on my feet faster and faster in the pool, making it hard to break the balance,” he said. “Enhanced back of the body changes everything.”
Suazo (pictured) works with thousands of seniors to build strength and longevity. (Coach Fonz)
The following are the most Key muscles According to the coach, older people can focus on it.
Power Zone: Buttocks and hamstrings
According to Suazo, these muscles are the basis of non-moorish training.
“Your hips and hamstrings give you the ability to sit, stand, climb and Protect your back pain. ” he said.
To target these areas, Suazo recommends deadlifts, hip thrusts and single-leg bridges. “Take a little time, control the movement and squeeze on the top,” he advises. “This is where the real work happens.”
Position area: upper and middle back
Strengthening these muscles will prevent you from bent over or being lazy As you ageAccording to Suazo.
“A strong back keeps your shoulders consistent and allows you to breathe better,” he said.
Curved rows, cable rows and weight rows are the trainers’ favorite moves in this area. He advises: “Turn the elbow and imagine that each of your own representatives is higher.”
Curved rows, cable rows and weight rows are trainers’ favorite upper back and centre-back moves. (iStock)
Stable area: core and tilt
“You have more core than you see in the mirror,” Suazo said. “The real core training is about stability and spinal protection.”
His favorite move to be steady was Palov Press. “Anchor the band, press it directly, and resist the rotation.” “Stand or kneel. This is how you teach the body to support and protect your back in everyday life.”
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Moving area: shoulders and shoulder sleeves
“If you want to keep training for decades, a healthy shoulder is a must,” Suazo said. “They are involved in almost every exercise, so you need them to be strong and motivated.”
For this area, the trainer recommends face pull, rear triangular fly, light belt rotation and controlled overhead press. “This combination makes your shoulders feel good and your exercise is in good condition,” he said.
For shoulders, the coach recommends face pull, rear triangular fly, lightweight belt rotation and controlled overhead press. (iStock)
Grab: Hands and forearms
“Grip is one of the first things people lose as they age, and it’s one of the most important forces – a strong grip keeps you independent,” Suazo said.
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Farmers carry are the first choice for improving grip. Suazo recommends that it is designed to carry 70% of the body weight per hand.
He advises: “Pick up heavy objects, stand high and walk intentionally.” “Hanging from the upper pull rod is also OK. Build the grip and you will find that every other lift is different.”
“The front side looks and performs better when you train the back of your body.”
Establishing these five muscle groups complements six cores Power pillar – According to the coach, push, pull, carry, hinge, up and down tightly.
“Your hinges and the strong hips and hamstrings you carry become stronger,” Suazo said. “Your pull and pressure have a stable back and core. Even if your posture improves, it makes your mirror muscles look better.”
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Fast non-molar routine
Trainers provide this simple method to target non-muscular muscle groups.
- 3 sets of 8-10 deadlifts
- 10 sets of 10 paloff presses on each side
- 3 farmers carry for 30 to 45 seconds
- It’s done in a short walk
Suazo said it is still important to do basic strength training moves, such as push-ups and curls. (iStock)
“Non-moor training is the way you build a continuous body – that’s how you stay strong, upright and painless,” he said. “The front side looks and performs better when you train the back of the body.”
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That said, Suazo says that doing basic strength training moves like push-ups and curls is still important.
“But start focusing on the muscles you can’t see in the mirror equally. That’s the real difference – not only in appearance, but in how you move.”
