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How to Build Muscle

There are many books and videos on the market today on how to build muscle, but what really works? Exercise. Workouts are especially beneficial for the elderly. Learn ways to build up muscles for specific areas and improve your health. If you want to build up your pectoral muscles you will need a pair of dumbbells. Using a weight bench or other flat bench, lay on your back making sure your feet are flat on the floor. Hold a dumbbell in each hand. Cross your arms across your chest and slowly raise your arms moving the dumbbells out to the side. Repeat this in sets of two 10 times. Once you become comfortable with this exercise, increase the sets to three and 12 repetitions. You should soon feel the difference and shorty afterwards, you will be able to see a difference in size.

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Many elderly folk have lower back pain. To increase the strength of lower back muscles you will need lightweight dumbbells. These should be between 3 and 5 pounds each. Bend forward so that your back is parallel with the floor. Let your arms hang down by your side. Slowly raise the lightweights up and out until your hands are at shoulder level. Hold for 3 seconds and slowly lower again. Repeat this 8 to 10 times. Soon you should be feeling less pain as you strengthen your back.

Another common ailment of the elderly is weak hips. To strengthen the hip area there is an easy exercise that will benefit you. Gaining stronger hip muscles will also improve your back and knee muscles. Lay on your side either on an exercise pad or carpeted area. Bend the bottom leg at a 90 degree angle, keeping your knees together. The top leg should be held straight. Raise your leg until it reaches shoulder height. Hold your leg there for 3 seconds and slowly lower it. Repeat this 20 times. Roll over and repeat with the other leg. Gain more strenght by adding ankle weights as you become stronger. These three simple exercises can help you stay strong and healthy.



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