My age is 50 what exercise is suitable for me in morning session

 

 Hey, I know several males in their fifties. You may not be able to go to the gym since you don't have a lot of time to exercise. But stay with me, and I'll show you what you can do at home.

 

What's up, guys, this is psychopills74 blog spot Deepak Shanmugam in this post. I'm going to take you all above the age of 50. Dumbbell workouts that you can perform at home.

 

It was a fun workout. You're going to receive a full-body workout, and this activity is specifically designed to boost your hormone profile. Get your metabolism going and reap all of the fantastic benefits that we older men require.

 

So, it'll be something you can do twice or three times a week. Depending on where you begin, your levels of fitness or conditioning. So, what you'll want to do is come up with a plan.

 

You're taking a day off in between, right? If you're going to do these three times a week, plan accordingly. Monday to Wednesday, for example. Friday-Tuesday, Thursday-Saturday is usually a good combination.

 

If you don't have a lot of time, this is a good option. Simply choose a Monday-Wednesday or Monday-Thursday schedule. However, this is not the case.

 

It's unquestionably something you can do. It'll only take 40 to 45 minutes, which isn't a lot of time.

 

With that said, let's get started on the exercises. The first exercise we'll do is. We're going to do a squad and glute focus, so we'll concentrate on that.

 

                   DUMBELL SQUAT

 

Okay, so here's the deal. You want to make sure you're executing dumbbell squats with a modest elevation of your heels. A small weight plate, a small piece of wood, or whatever you have at home will suffice.

 

All you have to do now is put your heels on. This will increase the importance of your squads. Alright.

 

Many older men also have limited ankle mobility. This will also be beneficial. Get rid of some of that immobility.

 

So that's the crucial element to remember when you're holding it. Bill, please come over to your side. You'll want to do it.

 

Make sure you're maintaining a strong core. Then, with your chest out and shoulders back, you're ready to go. You're going to lose weight.

Okay, now it's time to lose some weight. Make sure your toes are slightly outwardly rotated and that your knees are in direct line with your toes.

Doing so will assist in keeping your ankles, knees, and hips in appropriate alignment. So that's going to help with your hip mobility, your me mobility, and your ankle mobility.

               DUMBELL  INCLINE PRESS

 

After you've completed it, move on to the following exercise. We're going to do an incline dumbbell press with dumbbells. Okay, base dumbbell incline presses once more, concentrate on

 

Is it possible to maintain your core tight and your lower back in place? People tend to want to be at the bottom of the pad.

 

Their lower backs are incredibly arched. When They're doing things I don't want you to know about do.

That I want you to really focus on keeping that lower back into the pad. Keep your shoulders locked in tight go with a nice range of motion.

 

However, I know once you get older a lot of times. You lack shoulder mobility as well, so do what you can under control and without agitating your shoulders.

 

So, a nice stretch at the bottom. And go ahead and focus on a contraction, nice contraction at the top.  And just do those reps under slow and controlled motions.

                            BACK ROW PRESS

        After that, we're going to do a dumbbell-assisted chest-supported back review. So basically, once you get off the incline press, after you've been under inclination for a few seconds, you're going to spin your body around and lay your chest against the incline bench, all right?

 

       Place your chest against the incline bench for further support, and maintain your core firm. Also, for added support, make sure your abs and chest are pressed against the pad.

 

       That will help prevent you from developing any lower back problems. Okay, once you've done that, you'll be able to hold the weight immediately beneath you.

    And you're going to drive the weight back utilizing your elbows. That's the key focus when you're working your back, don't pull with your hands, even relax your grip slightly and focus on pulling with your elbows.

 

Pull those elbows back as far as you can, hold that nice squeeze and then go back into your stretch position. So, do that under slow and controlled movement as well.

             SEATED OVERHEAD PRESS

All right, so we've got a leg exercise, a chest exercise, back exercise.

 

Now we're going to go into a dumbbell beat it overhead press. Once again with the seated, make sure your lower back is pinned against the pad, all right.

 

That's going to help protect that lower back. Also, really flex your core when you're doing this. So, one other point I would like to make when you're doing, you can actually if you have any shoulder issues at all, you can use a neutral grip.

A neutral grip is basically palms facing one another. All right, if you don't have shoulder issues, it's okay to put your palms towards the front.

So, all you're going to want to do is lower the weight and then lower as far as you can, lower comfortably. Once you get into the lower position, then you want to make sure, you're contracting your weight up, so just make sure you're pushing the weight as high as you can and then you're going do that again under slow and controlled movements. So that's your dumbbell overhead press.

                         DUMBELL CURLS

 

From there you're going to get into your dumbbell curls. So, get two dumbbells, I actually like to rotate my palms to where your palms are facing forward.

 

That is considered a supinated grip, all right. Also, to get a more peak contraction, try to elevate your pinky higher than your thumb on the way up with every rep.

 

So, you're going to, two arms, nice stretch at the bottom, bring them up nice, slow, and controlled, and elevate the palms as high as possible.

 

And then rotate your pinkie towards the top, all right. Here's one other key point I want to make, when you're doing biceps, keep your shoulders pinned back.

 

A lot of people tend to draw their shoulders forward. And that actually puts your too much emphasis on your shoulders.

 

And it's actually going to create a little impingement syndrome.

 

So, you basically want to completely eliminate the shoulders as much as possible by bringing them back and keeping your palms in front of you.

 

 

                 OVERHEAD TRICEP EXTENSION

 

All right last exercise we're going to do in this circuit is the dumbbell overhead triceps extension, utilizing one dumbbell. You're basically going to grab the one dumbbell.

 

Get your dumbbell overhead and then you're going to lower it behind your head.  Points of emphasis here, make sure you are bringing your elbows as close together as possible.  Throughout this whole range of motion, that's going to help protect your shoulders as well. 

So, at the bottom, go for a really deep stretch, and then compress the weight and hoist it over your head. Then, once more, under stretching, slow and deliberate movement, and then return to your assigned work position.

 

So that's what you'll want to do for each rep, right? And here's the thing: you'll want to repeat this process two or three times.

 

You'll do two to three sets of exercises. Make sure you're performing eight to twelve reps of each workout as well. That is, after all, the plan.

 

If you're doing this in a circuit, go through each of these exercises once, then rest for 60 to 90 seconds before starting your second set.

 

After that, rest for another 60 to 90 seconds. Your third set will be completed. But, keep in mind that you can move at your own pace if you want to. If you can just start with one set, that's fine. There will be advantages as well.

 

Simply focus on progression; start with the first set for a few weeks, move to a second set, and then progressively progress to a third set three times.

 

It will take 45 minutes to do three sets of this, which is not a long time. You'll be able to do it in no time and before you know it, you'll be able to build up the body you used to have when you were younger but it's all right.

 

Guys, if you have any questions about anything, don't hesitate to ask. Please share your thoughts on these activities in the comments section below.

 

Please let me know if you have any questions, and I'll be pleased to answer them. Okay, guys, that's all I've got. You're busy, so get to work, and may God bless you.