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Strength training helps you rebuild any muscle you lost by dieting -- or keep you from losing it in the first place.So you're convinced of strength training's virtues. The weight room at the gym, with all the buff bodies and complicated-looking equipment, can be intimidating to a beginner.It can slow the muscle loss that comes with age, build the strength of your muscles and connective tissues, increase bone density, cut your risk of injury, and help ease arthritis pain."Strength training is very important, not just for your muscles but for your bones," says certified fitness trainer Debbie Siebers."It's preventative for [bone-thinning] osteoporosis and other problems." Studies from the CDC have found that muscle-building exercise can also improve balance, reduce the likelihood of falls, improve blood-sugar control, and improve sleep and mental health. Not only does it make you look trimmer and shapelier, but building muscle also helps you burn calories -- even after your workout is done."Three to four hours after a strength-training workout, you're still burning calories," says Seibers, a creator of fitness videos including the "Slim in 6" series.Indeed, good technique, not heavy lifting, should be your primary goal in the beginning, Carver says.Siebers recommends using a heavy enough weight to feel resistance, but not strain or pain.
You'll also avoid injuries -- and get the best results -- by varying your workouts.But if machines are not an option, investing a few dollars in a set of light dumbbells and/or some resistance tubing can give you what you need to start toning those muscles.Whichever option you choose, keep your moves basic at first, the experts say.For the arms and upper body, try these exercises: And don't forget to work on strengthening your "core" muscles -- the ones in your abdominal and lower back area.Core stability is key to avoiding injury, according to Carver.