The countdown to muscle strength starts from the 30th .. 5 exercises to restore your attractiveness

Mohamed Salah

Once a man crosses the threshold of 30, the countdown to his muscle strength, whose mass decreases by 0.1% per year, begins with lower levels of testosterone in the body, which makes building and maintaining muscle difficult with age, unless exercising the athletic strength motivating the testosterone hormone is almost a ritual Daily, at least three times a week.

Strength and weightlifting exercises - with healthy nutrition - are a cornerstone of the fitness equation, by strengthening the main muscle groups (chest, abdomen, back and shoulders, front and back muscles of the lower half and arms), burning them for fat and stimulating the male hormone.

We will cover the five most important exercises that keep you active and well, giving you more endurance, and more efficiency in balance and nervous and muscular compatibility.

Squat Squat
Among the most important exercises to train the muscles of the abdomen, pelvis and legs, and to strengthen the bones, ligaments and tendons of the lower body, stimulate the secretion of testosterone and burn fat, and its most famous positions are:

Front Squat : By putting weight on the shoulders in front of the body to increase focus on the thigh and upper back muscles, it is not recommended if there are problems with the elbow, wrist, or shoulders.

Back Squat: It is the most powerful position, and it is by placing the weight above the back from the back at the shoulder level, holding it with the fist of the hand, then moving up and down with the curvature of the back.

Over Head Squat: Hold the weight by relying on the shoulders and then lifting it up, going down and going up to the hips and cripples, while keeping the head steady.

Bulgarian Split Squat: by standing in front of a seat with sufficient distance and carrying the weight in the hands, with one leg hanging on the seat, then descending until the knee-leg touches the ground, keeping the upper body position straight, with the chest slightly forward forward.

Deadlifts
This exercise works on several muscles, from the thighs to the neck and shoulders to the fist of the hands, and stimulates a series of beneficial hormones such as testosterone and growth hormone.

This not only means stronger muscles and bones, but also means less fat, higher immunity, mood and better sexual activity, and hamstring tendons like steel cables, which adjusts the shape of the body when standing, and maintains its integrity while performing daily activities. It is equivalent to the squat exercise in importance and is also dangerous to him, if it is performed incorrectly.

Nitriding exercise
The effect of (The Clean and Press) exercise is amazing in strengthening the muscles almost completely, as it reaches the highest levels of the heartbeat. So it is a hard exercise that requires skill and practice, just like the squat and deadlift exercises, in exchange for what gives it many advantages, including:

- Inflating the muscles of the chest, shoulders, arms, thighs, and leg ducks, by directing the entire muscles towards one goal, which is to lift the weight up and bring it down, to transform the body into a piston.

Activate fat burning rates about 24 hours after each exercise, by increasing metabolism from the operation of all major muscles, depleting energy and increasing oxygen consumption.

Drawing the body as a desirable "X" for men by building the muscles of the thighs, shoulders, and arms, and tightening and slimming it to the middle area.

- It gives a real sense of strength, and develops the skill of performing important exercises such as squat exercise, and reduces time by providing the use of devices, and dispensing with it from several other exercises.

Plank Wood Plank
Plank exercise is a distinctive exercise that gives the body balance, grace, and suppleness, by combining stretching and resistance, and strengthening all the muscles, not just the abdominal muscles, as is common.

And leads to lie on the abdomen and take a deep inhale, then lift the entire body from the ground to be straight and stretched like a wooden plank, without lifting or lowering the trunk, with leanings on the elbows and the tips of the toes, and stability on that for thirty seconds punctuated by seconds to rest.

Among its advantages is that it has a positive effect on the mood of the man, and on the elasticity of the back muscles of the body for those who sit for long periods, as it can be performed on a daily and regular basis at any time or place, even if the first morning hours and before breakfast are the most appropriate times for those who want to lose weight and burn fat .

Upper pressure (Military press)
A great exercise for all the muscles of the body, which is as old as the weight lifting sport itself, and it is one of the best exercises that build muscles quickly and test the strength of the upper part of the body, in which the secret of the strong shoulders lies by strengthening the triceps shoulder muscle and testing the health of the cardiovascular system from By strengthening the muscles of the upper chest, in addition to strengthening the upper back muscles, which are considered "motors" that implement the movement, with the greater strength required in losing weight.