Today is the last Day of March 🥶☔️; hopefully warmer, brighter Days 🌞 will be ushered in, tomorrow 🙏
Still recouping from whatever is hurting my lungs - but I did manage to get 2 Blog posts up today: this one, as well as an earlier Holy Week #3 post 😊
My workout today, was a series of squats. Squats don't just work the lower body, activate the cardiovascular system and deliver higher lower body power; they also help the lower spine remain supple, contribute to developing greater range of motion on the adductors and help in the development of better balance and coordination. The I Love Squats workout is perfectly suited to help you attain all this.
Warm Ups before performing squats:
The Darebee I Love Squats workout is generally safe for a 69-year-old woman to do, provided she follows proper guidelines and modifications, if needed. Here are some key points to consider: it's crucial to perform squats correctly to avoid knee pain and other injuries. Proper form includes keeping the back straight, knees tracking over toes, and not allowing the back to round. Modifications: Women can also perform less strenuous squats with chair assist (shown following the workout sheet). You can also utilize a wall to perform squats, to build strength safely. Personalized Approach: The number of squats to do daily should be personalized based on an individual's fitness level, health status, and experience with strength training. Squats enhance lower body strength and cardiovascular fitness - this workout includes various squat variations that target multiple muscle groups, such as the quads, hamstrings, glutes, and abdominals. The workout emphasizes a 1 minute rest period between sets and is suitable for women looking to build muscle and improve overall fitness.
Chair squats are a versatile, low-impact exercise that can be adapted for all fitness levels, making them an excellent addition to any strength or functional training routine. Chair Squats help build leg strength, glute tone, and core stability while being low-impact and accessible for beginners, older adults, or those recovering from injury. They also improve posture, balance, and functional movements such as sitting down and standing up from a chair, which translates to better performance in daily activities. Additionally, chair squats can support bone health, particularly in the hips and spine, making them suitable for individuals concerned with osteoporosis. How to Perform Chair Squats: Use a chair that is stable and not on wheels; a firm dining chair or sofa can work if needed. Stand with feet shoulder-width apart, toes pointing forward, and spine neutral. Engage Core: Keep your chest lifted and core tight. Lowering Phase: Bend your knees and push your hips back, lowering your butt toward the chair. Gently tap the chair with butt without fully sitting down. Rising Phase: Press through your heels, engage your glutes and hamstrings, and return to standing.
Tonight, I'm working a few rows on my WIP, while vacillating between a few movies, & a couple of YouTube tunes … and waving March bye-bye 😉
No comments:
Post a Comment