See 5 exercises to prevent loss of muscle mass and strengthen your legs

According to a study by the Harvard Health Publishing, from the age of 30 there is a gradual loss of 3% to 5% of muscle mass, for those who do not usually exercise regularly. Because of this, we will bring some exercises that preserve muscle mass.

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5 exercises to regain muscle mass

The exercises prepared by Steania Xytakis, a personal trainer, help to recover body mass by focusing on the legs, as they are the largest muscles in human beings. In addition to mass gain, they help to strengthen the knees and the whole leg, for Xytakis these exercises are useful, as the set works on the complete movement of the muscles. Check out the set of exercises prepared by her below.

burpess

To perform the Burpess, get into a jumping position where your feet are shoulder-width apart. Once you're in line, lower your body into a plank position, then jump into a jump position with your feet and shoulders in line. Perform the jump with the feet making the movement up to the height of the hands. Upon returning to the floor repeat the plank position and you will have finished one repetition.

chair on the wall

To perform this movement, start by standing with your back straight against the wall, pressing them against the wall, then start bending your knees until they are at a 90º angle with your back and legs parallel to the floor. Stay as long as you can in this chair position.

step ups

To do Step-Ups, position a step or block that steps above your ankle. Place your right foot on the step and make sure your right leg is bent and your left foot is on the floor. Put your weight on the right leg to make the movement to go up the step, after going up, return to the floor, starting with the right leg. to the left and then to the right, when both feet are touching the ground you will have performed a repetition of the movement. Keep alternating between right and left leg to climb the step.

Lunges

After performing the 3 exercises above, get ready for Lunges. To start this move, position your legs hip-width apart. Put your left leg behind your back and lower yourself down until your left shin almost touches the floor. Meanwhile, bend your right knee to a 90 degree angle. After that, return to the starting position of the standing movement with your legs apart, so you will do one repetition. Alternate legs for each repetition of the movement.

bridges

Finally, we have the bridges. Lie on your back on the floor and bend your knees. Squeeze the muscles glute as you lift your hips off the floor toward the ceiling. Keep your feet on the floor and return your buttocks to the floor to finish one repetition.