Trainer, writer, and fitness model Kirk Charles, NASM-CPT CES, knows that life can get more complicated as you age. But that shouldn’t stop you from being up to date. He’ll help you answer the tough exercise questions that come with age so that you too can get fit over 40.
My favorite athletes are sprinters because they have a great physique with strong legs. I added sprints to my training plan two years ago after driving a younger man I was training who was trying his hand at fencing for the U.S. Olympic team. I was smoked and it was a crushing defeat for me. My 26-year-old boyfriend made me look like molasses at the age of 56, and I’m sure I’ve lost a few more steps since then. However, it’s not too late for me to save a second or two in the 100-meter sprint if I’m working on it – especially if I’m also training properly off the track.
If you want more strength to move faster, the hover is a great exercise for advancing the lunge. The exercise is an explosive movement that combines a reverse lunge with a knee drive. You’ll enjoy the exercise because it fires your quads and glutes, and lets your hip flexors work properly.
To stand up, stand straight and upright, then step back with your right leg to get into an inverted lunge position. As you descend into the reverse lunge, keep your balance and let your right knee soar about two inches above the floor. Hold the levitation lung for two to three seconds. Then, squeeze your right foot to propel your right knee up as explosively as possible, as high as possible. Keep your balance and keep your right knee up for two to three seconds. Then return your right leg to the starting position.
The most strenuous part of hovering to lunge is holding the hover position in reverse lunge. You need balance and strength to stay in this position. However, a lack of mobility in the big toe joint and / or knee problems can be factors in maintaining the position. Many older men, myself included, have arthritis in the toe joints, so hovering can be difficult. If you can’t go deep into the hover position, just go as deep as it is comfortable.
It can also be difficult to maintain the knee high position if you explode upward. Balance is always a problem as we get older. When I tried the exercise for the first time, I fell all over the place. Be on the safe side, but don’t be scared if you don’t get the first few tries.
Click here to join for more exclusive health and fitness content.
Men health
Once you are able to properly hover to lunge, you can step up the challenge by loading yourself up with weights. For a particularly difficult variant, you need two kettlebells (or dumbbells). Start by holding the weights in a front rack position, then descend into the lunge floating position. You will immediately feel your core struggling to keep your spine upright. To increase the stake even further, you can perform an offset load. Before descending into the hovering position, hold one kettlebell in front and keep the other overhead (if you are falling back with your right leg, hold the overhead kettlebell in your right hand). With the offset loading, you introduce more anti-rotation into the exercise to maintain stability and proper alignment.
The hover to lunge is one of the most challenging exercises for the older man, but it is extremely satisfying when you are able to do it properly. Start without weights. Try three sets of 5 reps per leg and really focus on balance and stability. Then insert the kettlebells into the exercise as soon as you feel comfortable.
This content is created and maintained by a third party and imported onto this page to help users provide their email addresses. You may find more information on this and similar content at piano.io
source https://dailyhealthynews.ca/men-over-40-should-use-the-hover-to-drive-lunge-to-build-speed/
No comments:
Post a Comment