Older adults should point to these muscles when the formation of strength, says Fitness Pro

Strength training is key to staying healthy as people age, and experts recommend working in main muscle groups at least two days per week.

Marfred Suazo, a Fitness professional known as Fonz The Trainer in New York City, has worked with thousands of older adults to develop strength and longevity.

Suazo spoke with News Digital about which muscles are most important for older people to sign up. (See the video at the top of the article).

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“Most people train what they see in the mirror: chest, arms, quads and maybe ABS if they feel ambitious,” Suazo told News Digital. “That’s what I call ‘mirror training’.”

The problem with focusing only on “mirror training,” he said, is that you will end up balance, with rounded shoulders, an adjusted chest and, finally, back pain or knees.

“If you want to age strong, without pain and confident, you must turn the script,” Suazo said. “You need training that are not from Espolachos: train the muscles that you cannot see but you feel every day. These are the muscles that keep you standing, moving with power and living without pain.”

Suazo learned firsthand about the benefits of this training when I was swimming competitively and training in martial arts.

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“I learned that the muscles behind me were the ones that made me faster in the pool, faster in my feet and more difficult to eliminate,” he said. “Strengthen the back of your body changes everything.”

Below are some of the most critical muscles so that older adults are concentrated, according to the coach.

Power zone: butchiotibial buttocks

These muscles are the basis of training that is not foam, according to Suazo.

“Your buttocks and ischiotibial give you the power to sit, stop, climb and protect your back from pain,” he said.

To aim at these areas, Suazo recommends making dead weight, hip thrust and single -leg bridges. “Take your time, control the movement and tighten at the top,” he advised. “This is where true work occurs.”

Posture zone: upper and middle

Strengthening these muscles will prevent it from hinged or hunched as it ages, according to Suazo.

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“A strong back pulls the shoulders to the alignment and allows you to breathe better,” he said.

The bent rows, cable rows and ranks of body weight are some of the coach’s favorite movements for this area. “Throw your elbows and imagine yourself higher with each repetition,” he suggested.

Stability zone: nucleus and oblique

“Your nucleus is more than you see in the mirror,” said Suazo. “The true central training is about stability and column protection.”

His favorite movement for stability is the Paloff press. “Anchoring a band, press directly and resist rotation,” he instructed. “Do it standing or kneeling. This is how you teach your body to prepare and protect your back during everyday life.”

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Mobility area: shoulders and rotator sleeve

“Healthy shoulders are essential if you want to continue training for decades,” said Suazo. “They are involved in almost all movements, so he needs strong and mobile.”

For this area, the coach recommends face handles, rear flies, light band rotations and controlled upper presses. “This combination makes your shoulders feel good and move well,” he said.

Grip area: hands and forearms

“The grip force is one of the first things that people lose with age, and it is one of the most important: a strong grip keeps you independent,” Suazo said.

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Farmers’ haules are their option to improve grip force. Suazo recommends having the goal of transporting 70% of your body weight in each hand.

“Gather weights, stop and walk with intention,” he suggested. “Hanging a pull-up bar also works. Build that grip and notice a difference in any other elevator.”

“When you train the back of your body, the front side looks and works better.”

The construction of these five muscle groups complements the six central pillars of force: push, transport, transport, hinge, superior press and squat, according to the coach.

“Your hinge and transport become more powerful with strong buttocks and hamstrings,” said Suazo. “Their pulls and presses feel stronger with a stable back and core. Even their improvement posture, which makes their mirror muscles also look better.”

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Non -foam rapid routine

The coach offered this simple way to start by attacking the muscle groups that are not spur.

• 3 series of 8-10 dead weight
• 3 sets of 10 Paloff presses per side
• 3 farmers transported for 30 to 45 seconds each
• A short walk to finish

“The training that is not foam is how you build a body that lasts, this is how you stay strong, straight and painless,” he said. “When you train the back of your body, the front side looks and works better.”

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That said, Suazo said that it is still important to make the basic force training movements, such as flexions and curls.

“But begin to pay equal attention to the muscles you don’t see in the mirror. That’s where the real difference is made, not only in how you look, but how you move.”