Transcription
You know, every day I see a huge number of elderly women who can barely move. They walk down the street with such short steps, so uncertain, and it feels like they could fall at any moment. That is, it creates the impression that they have absolutely no strength left in their legs. And yesterday, when I was returning from the gym, I saw a woman descending a small staircase. There were only three steps from the store. And she couldn't do it without a cane and without a handrail. Her legs were so weak, even though she was no more than 60 years old. Therefore, friends, today I have filmed this set of exercises for you. It will be especially useful for women over 60. So that you can strengthen your legs, so that you can fight sarcopenia, with age-related loss of muscle strength and muscle mass. This is not a harmless condition. People who have sarcopenia are prone to falls. That is, the risks of falling, breaking something, increase many times over. And, of course, this set of exercises will help make your legs literally 20 years younger. If you perform this set of exercises for at least a few months, you will feel that your strength has increased, that your legs have become more elastic. You will go to the mirror and see that they look younger. And all this will happen only if you perform this set at least twice a week, you can even do it three times. And in the second part of the video, we will talk about what products to consume in order to get the fastest possible results. The first thing you should know is that many exercises can be done on a chair. Of course, if you have enough strength, many exercises can be done standing, more difficult exercises can be done. But now I will show exercises specifically for women who have very weak legs and who literally find it difficult to get up from a chair. Look, the first thing you should know, before performing this set of exercises, you must consult with your doctor, because there may be contraindications. Second, you must definitely do the simplest warm-up, that is, warm up your whole body. I can show a very short warm-up here. You can do it every time you perform this set of exercises. First exercise. Place your hands on your shoulders and do this movement. Friends, don't rush anywhere. You can put on some pleasant music that makes it easy for you to exercise, which you really like. Do at least 10 of these movements, you can do 20. Then do this movement here and here. Breathing is arbitrary, because this is a warm-up. The breathing here should be comfortable specifically for you. Then do this movement. Raise your arms up and do this movement at least 10 times. Then bring them together, spread them apart, and up. Bring them together, spread them apart, and up. Bring them together, spread them apart, and up. And then, friends, do these little bends. And then do these turns. Fix yourself a little in this position. Look, this is the simplest warm-up for the upper body, but mostly all our exercises will be aimed at the lower body, because the legs, buttocks are the largest muscles, and your health and, as they say, your youth depend very much on them. Therefore, today the exercises will be aimed specifically at your legs, thighs, and buttocks. So, remember the exercises. We start with the simplest and end with the most difficult. Look, if any exercise is difficult for you, causes pain, friends, do not do it through pain, refuse it, stop and move on to the next exercise. So, exercise number one. This exercise strengthens your muscles and improves the function of the hip joint. You can place your hands on your hips and do this movement. Move to the side. Your task is not to fidget on the chair, but to do this movement with your legs. Do 15 repetitions in each direction. Then, friends, do this movement. Spread them apart and bring them together. Spread them apart and bring them together. Spread them apart and bring them together. Pay attention, your feet should be on your toes so that your legs slide smoothly. And then do this movement. Look, extend your leg at the knee joint, one, then the other, one, the other. Do 10 extensions with each leg. This very simple movement will warm up and loosen your knee joint. Then the next movement. Cross your leg as if it were here, leg over leg, and return to the starting position. Not the easiest movement, but it loosens and trains your legs very well. Do at least 10 repetitions. Then take your leg, fix it here, and do this rotational movement of your foot in one direction 10 times. You will likely hear a crunch, and then do this 10 times. Then do the same with the other leg. In this direction 10 times and in this direction 10 times. Friends, you should know that without exercises, your legs will never become strong and young. Nutrition alone is not enough. Be sure to watch the video to the end, because nutrition is just as important as training. And then, friends, do this movement. Fix yourself with your hands here and move your leg to the side. Pay attention that this angle is minimal, you can't do more. But this is physiology. And do 10 of these movements. If your chair is high and your leg hangs down a bit, you can do it this way. Very useful for the hip joint, especially for people with coxarthrosis. And do the same with the other side, do these movements. Look, friends, these movements are enough to warm up everything here and proceed to the set of exercises that will breathe strength into your legs. The first thing you should know is that a lot depends on your buttocks. Therefore, your buttocks need to be loaded first. The strength of your legs and your health, and the health of your hip joint, and the health of your lower back, and even many functions, especially concerning the pelvic organs, especially important for women's health, depend very much on how developed your buttocks are. Therefore, we will start with them. The very first exercise we will do can be done with the help of this fitness band. Your task is to buy such a fitness band in any store, or make one yourself. You should place the band somewhere slightly above your knees. And do this movement. Look, move your legs apart and return to the starting position. You need to monitor your breathing here. Exhale here. Inhale here. Exhale. Inhale. Exhale. Inhale. Don't rush anywhere. Do 20 repetitions. You will feel a burning sensation in your buttocks. A very cool exercise. It helps a lot, especially if your buttocks are flabby and already sagging. Your buttocks will become firm and elastic again, even after 60 years. But there is one thing. If it is easy for you to spread this band 20 times, friends, then it will not help you. You need to take a stiffer band that will really create strong tension in your muscles. Therefore, you can, as they say, look for a band in your stash. I have many bands here. Look, they come in different colors: blue, black, light green. And very often, black bands are very stiff, right. And your task, if it is easy for you to spread this band 20 times, then it is no longer suitable for your workouts. And then you replace it with a stiffer one, put it on, and when it is really difficult for you to do 20 repetitions, that's what you need. Therefore, you must remember this. Look, your task is to do 20 repetitions for three sets. Between sets, you should rest for about one minute. And many of you will ask the question: "Gennady, I want to start exercising right now, and you start talking about some bands. I don't have money, my pension is not enough for bands. What should I do?" Friends, there is a solution. I'll show you a life hack. Be sure to share it with your friends. Look, your task is, you place your legs like this. You take your palms and press them against your legs, not directly on your knees, but slightly above. Press your hands into your legs and spread them apart. And you yourself will be able to control the force with which you act on your legs. You can press so hard that you can't move them even once. But your task is to create such tension that you have to strain to spread them 20 times. A wonderful exercise. It strengthens your buttocks very well. But often this exercise is not enough. And to enhance the effect on your buttocks, there is also a very interesting exercise, friends, but it needs to be done standing. And many will say: "But you promised that we would only do it on a chair." Friends, and on a chair, we will do something from standing. After all, you can load your legs more strongly while standing, because in literally a month this set will seem very easy to you, and you will want to progress further. Look, how the second exercise is done. You stand like this. Then, for example, hold onto the chair so you don't fall. Bend this leg like this and move it to the side. This movement. Your task is also to do 20 repetitions and take a band that makes it difficult to do 20 repetitions. Look, you should not lean at all, you should not lean the supporting leg. Your task is for this leg to stand straight, and this one to move to the side. 20 repetitions. Do 20 repetitions for one leg, 20 repetitions for the other. Three sets. And then, friends, do the third exercise. Also very useful. We place the band here, almost at the ankles, and move it to the side like this. Your task is to definitely hold for one second at the top point to feel the work of the gluteal muscles as much as possible. If you start doing these three exercises, your buttocks will thank you. But you can also affect your buttocks even more. And for this, there is a very cool exercise. It can be done as follows. Your task is to lie on the chair as I show, and simply lie in this position for about 1 minute. And you will feel how your gluteal muscles tense. A very good exercise. Here, literally 10 seconds have passed, I feel how they have started, as they say, to ignite. That is, burning has appeared. A great exercise. If it's easy for you to do this, to lie down for a minute, you can, look, extend one leg forward. Here. You've extended it. And lie in this position for 30 seconds or 1 minute. If you perform these exercises regularly, your buttocks will become round, firm, elastic, and juicy, even after 60 years. Very often, women who perform this exercise forget about joint and back pain, even at this age, even after 70 years. Therefore, I definitely recommend performing this set of exercises. Look, friends, if some exercises don't work for you, if they seem too difficult for you, cause shortness of breath, don't rush, do fewer repetitions, rest more, and, in principle, everything will be very good for you. Look, well, many elderly women say: "Okay, the buttocks are strengthening, but what should we do about this?" Many women complain, not only after 60, but after 50, that it's already flabby, hanging, that there's no tone, that it's like jelly. How, friends, do we get rid of this? We simply take two pillows like these, as I call them, sofa-type. We sit on the chair and do this movement. Look, we place them like this. Then your task is to inhale and exhale, squeeze these pillows. And we should hold them in this position for a second. You can even do two, or better, three. And then relax, rest, and again. Exhale, squeeze. Hold, hold, hold, and relax. Your task is to do at least 10 repetitions for three sets. And between sets, you need to rest for a minute or two. Why is this done? This is done to bring the muscles here into tone. If you don't have such pillows, you can do an exercise that also helps strengthen these muscles very well. It is done as follows. Sit on a chair, hold on with your hands, and place your leg. Look, not like this, but like this, at 45°. And do this movement at the top point, exhale. Do about 12-15 repetitions for each leg. A wonderful exercise that strengthens everything here and brings it into tone. Look. But then it is also very important to work on the front of the thigh. The front of the thigh greatly affects the health of the knee joint. If everything is in order here, that is, the front of the thigh is well-developed, that is, this does not mean that there are huge muscles here, no, they are simply in tone, knees rarely hurt, and, of course, the legs look very good. For this, there are several exercises that can be done on a chair. Look, the first exercise looks like this. Take this band, attach it here to your leg. Fix it with your heel and do this movement. You can even lean on the back of the chair. This movement. Pay attention. Inhale here, exhale here. Inhale, exhale. Hold for a second or two at the top point. Do 10 to 12 repetitions. Your task here is the same as in other exercises. choose a band of such stiffness that the last repetition is done with difficulty, that is, with strain. If 12 repetitions are easy, replace it with another band, a stiffer one. Also, do two to three sets for one leg and for the other leg. Friends, if you don't have such a band, don't worry, there is an equivalent replacement that you will really like. You simply extend your leg at the knee joint, pull your toes towards you, not away from you, but towards you. Stabilize yourself so you don't fall, and do this movement. Inhale here, exhale here. Inhale, exhale. Hold for a second at the top point. If you do this exercise 10 times, three sets, you will feel that your legs in this area will really start to strengthen, friends. This is very important. And to completely complete this set, friends, it is also very important to include the back of the thigh in the work. It will, of course, work if you did the exercise I showed when I lie down like this. But if you couldn't do it, well, not everyone has enough strength for this exercise, it's quite difficult. There is an exercise that will effectively work the back of the thigh. Your task is also to take a band. Look, here we step on the band with our foot. Here I stepped, and the other leg is here. And do this movement. And now let's switch. Let's step here so you can see. Inhale at the bottom, exhale at the top. Inhale, exhale. You will immediately feel how everything here becomes firm, solid. Look, your knee should not wobble like this. It should be still. This movement. Do 12 to 15 repetitions for three sets. If you perform this set twice a week, it will take you 20 to 30 minutes. It all depends on how many sets you do. The minimum should be one set, the maximum three. In 2 months, you won't recognize your legs, you'll go to the mirror and be pleasantly surprised. It will feel like you are not 70 years old, but 50 or 45. And this is not a joke, these are indeed exercises that put many elderly people back on their feet. And elderly women who performed these exercises were very, very happy with the results. I filmed a similar video a couple of years ago. You can go to the comments and look at old videos. Also on my channel, you will see that many women are very happy with the results. Look, friends, many exercises that I haven't shown here, you can also find on my Telegram channel. I will leave the link to the Telegram channel in the first pinned comment. I recommend subscribing to my Telegram channel, because besides exercises, there is a lot of other useful information, many exercises for facial rejuvenation, especially for women over 60. This is very important. Many women, especially over 50, have used these exercises and are happy with the results. I want to tell you that many of these sets have gained millions, millions of views on other channels, on YouTube channels, on Insta, on TikTok. That is, people repost, use, and enjoy life. Therefore, be sure to subscribe to Telegram, friends. And, as I promised, we will now talk about nutrition. You should know that two strength training sessions per week are very good for making your legs firm and beautiful, for fighting age-related loss of muscle strength and muscle mass, i.e., sarcopenia. But it is also very important to ensure that your diet contains a sufficient amount of protein. The problem for most elderly people is that they, in principle, do not know what protein is. They wake up in the morning, eat some sandwich, a cookie, porridge, and think: "Everything is fine, everything is good." And then they don't understand why over time their legs weaken, why muscle flabbiness appears, why the skin starts to age very quickly, and this is very closely related to the amount of protein. You should know that sarcopenia is age-related loss of muscle strength and muscle mass. This is already a disease that in 2016 doctors said, yes, it is an official disease, that it must be fought, and that besides these two strength training sessions per week, which we have talked about, it is also very important to consume at least 1 g of protein per kilogram of body weight. Friends, this is not my recommendation, this is a recommendation from doctors. 1 g of protein. How to calculate? If you weigh, for example, 60 kg, you, an elderly woman, weigh 60 kg, then you need to eat how much protein per day? At least 60 g. For example, if we take 100 g of chicken fillet, that's 20 g of protein, if one egg is 7 g of protein. So you can calculate for yourself how much protein you need to consume. So, sometimes doctors say that 1 g is not enough when an elderly person has very weak legs, no strength at all. They usually say that you need to consume almost one and a half grams of protein. But there is one caveat. If there are kidney problems, if the glomerular filtration rate is significantly reduced, doctors calculate an individual, as they say, protein dosage for each elderly person. Well, this requires taking creatinine, going to the doctor, friends. That is, you cannot cope without a doctor if you have health problems. Therefore, before performing the set of exercises, be sure to consult with a doctor. And then, friends, look, regarding protein, what's the deal. If you eat three times a day, consume food, then protein must be present three times a day. This does not mean that there should be no other products. There should be complex carbohydrates, whole grains, fruits, vegetables, all of this should be there, healthy fats. But the basis of your diet should be protein, because without protein your muscles will be weak, your immunity will collapse, and your skin will look very bad, because the main proteins in the skin are collagen, elastin, which affect how you look. Accordingly, if there is a lack of protein, as well as with weak muscles, you will get a rapid decrease in skin tone on your face. Friends, you must remember this and not forget it. And look, doctors say that you should consume at least 20 g of protein with each meal, 20-25. Therefore, if you know that one egg contains 6-7 g of protein, then in the morning, if the protein part is eggs, you should consume at least three eggs. If for lunch you eat 20-25 g of protein, that means you should eat at least 100 g of chicken fillet. The same applies to the evening. You should eat at least 120-150 g of cottage cheese. If you follow all these recommendations, you will notice how much better your health will be. You should know that many people over 60 already have age-related sarcopenia, loss of muscle strength and muscle mass. But when a person is over 70 and over 80, things get worse and worse. If a person is over 80, almost half of the population suffers from sarcopenia. Friends, be sure to pay attention to this, so as not to become a helpless old man or old woman in old age. Because I really observe this picture every day, when people can barely walk, when they become unsteady in their gait. In fact, this can all end very sadly, because your loved ones may feel more or less okay, but there is no strength in their legs. And you think: "Ah, well, it's nothing, I won't pay attention to my elderly parents. Well, it's old age, you don't need to fight it. You don't necessarily need to control what they eat, what exercises they do." And then, as a result, this elderly person won't even be able to climb three steps, and will lose balance, and fall, and break something. And you should understand that if an elderly person gets injured, when they are over 70, over 80, a fracture, it most often ends in a vascular catastrophe. Why? Because these people have prolonged immobility. They lie in hospitals for a long time, they lie at home for a long time recovering, they cannot walk properly, and consequently, blood flow deteriorates. And very often, blood clots form in people. If a blood clot breaks off and goes somewhere, for example, to the pulmonary artery, what do we get? We get, in fact, a fatal outcome. Therefore, friends, take care of yourselves and take care of your loved ones. If you are watching right now and you are 20, 30-40 years old, and this video is not relevant to you, well, share this video with your parents, with your uncles, aunts, grandmothers, and grandfathers. Yeah.