The longer you are on the planet, the more wear it creates. It's like compound, on the contrary. Years of hard work, sports and behind-the-desk spines can lead to spikes like railroad tips and shoulders and hips, which require a generous dose of WD40.
You should address all these issues with good mobility work and what does not, that does not mean that you can not simultaneously improve your strength and athleticism.
Here are the five best exercises that you can take in your program:
1 – Push Up Variations
There are a million options and all have value. To keep your joints happy, use push handles, parallel bars or even better gymnastics to keep your shoulders and wrists in the best positions. You want to hammer muscles, not beat your joints any further.
1; Ring L-Sit Chin-Up
Heavy pull-ups are great, but if you have some shoulders that are not optimal, gymnastics rings to make your shoulders more natural are a must.
Add an L-Sit and you have a governor switch to keep the reps perfect and controlled without the need for extra or extra load. If you still want to overload your upper body, put on a weighted vest or put a medicine ball between your feet if you're looking for an extra challenge.
3 – Sandbag-Shouldered Deficit Reverse Longe
Everyone could probably use more single-leg work in their programs. With these you will receive:
- Half of the burden of bilateral exercises, which spares your spine.
- This way you can compensate for any asymmetries.
- A more dominant back exercise than forward lunges, which makes knees lighter  A larger range of motion
- An uneven loading tool that poses a serious challenge
4 – Box Jump
It's All Right and good to get brutally strong lifting, but to be athletic requires more. Since we lose twice as fast with the age of the force, it would make sense to train this quality. Box leaps are a great strength exercise where an eccentric component is not as heavy as other jump options such as burpees or squats so they do not beat up your body or nervous system.
The caveat is not yours with the intention of collecting as many youtube likes as possible and jumping on boxes that are so high that you have to push your knees into your chest to clean them. This is a soft landing in the same position from which you start your jump to ensure you get the maximum performance from your landing mechanics and high quality work.
. 5 VersaClimber
gyms have 50 treadmills, 30 standard bikes, and possibly 1-2 VersaClimbers. The reason? They are really tough, but brutally effective. The VersaClimber is a beast, but it is particularly supple in the joints and allows you to run really hard without beating a traditional sprint.
Shoot the VersaClimber to 100 ft in less than 40 seconds. Let the heart rate drop again 70% or so, then repeat 3-5 times. No heart rate monitor? Rest twice as long as you have worked, unless your performance drops and you need more.
Expert advisor for the over-40 lifter
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