Trainer recommends targeting ‘non-mirror’ muscles for healthy aging process in older adults

Power training is a key Stay healthy As people age, with experts recommend the major muscle groups at work at least two days a week.

Marfred Swazo, a fitness specialist known as the coach Fones in New York City, worked with thousands of elderly people to build Force and longevity.

Suzo spoke with Fox News Digital about the most important muscles of the elderly to target it. (See the video at the top of the article.)

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“Most people train what they see in the mirror – chest, weapons, quadruple, and possibly ABS if they feel ambitious,” Swazo told Fox News Digital. “This is what I call” mirror training. “

He said that the problem with focusing only on “mirror training” is that you will finish balance, with rounded shoulders, a narrow chest, and eventually in the afternoon or ride.

Marfred Swazu, also known as the coach Fones, was photographed. New York City -based Suzo spoke to Fox News Digital about the most important muscles of the elderly to target it. (Fones coach)

“If you want a lifetime strong, painful and confident, you need to turn the text,” Swazo said. “You need an unsuccessful training-muscle training that you cannot see but you feel every day. Live without pain“

Swazu closely learned the benefits of this training when he was swimming competitively and training in the martial arts.

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“I learned that the muscles behind me are what made me hurry in the pool, faster on my feet and more difficult to get rid of balance,” he said. “Reinforcement of the back side of your body changes everything.”

Suzo (in the picture here) worked with thousands of elderly to build strength and longevity. (Fones coach)

Here are some of the most Critical muscles For the elderly to focus, according to the coach.

Power area: glutton and knee tendons

These muscles are the basis for an unsuccessful training, according to Swazu.

“Gottake and knee tendons give you the ability to sit, stand, climb, Protect your back From pain, “he said.

To target these areas, suzo recommends to perform deadly materials, hip directions and single leg bridges. “Take your time, control the movement and pressure on top,” advised. “This is where the real work occurs.”

Parking area: higher and in the midst of the back

The strengthening of these muscles will prevent you from appearing broken or hanging Whenever you advanceAccording to Swazu.

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“A strong back pulls your shoulders to align and allows you to breathe better,” he said.

The bent rows are cable rods and body weight of some of the coach’s favorite moves of this region. “Pull the elbows and visualize yourself longer with every actor,” suggested.

The bent rows are cables and body weight and some of the favorite movements of the coach in the upper and middle part. (Istock)

Stability Zone: Core and Fliques

“Your essence is more than you see in the mirror,” said Swazo. “The real basic training revolves around stability and the protection of the spine.”

His favorite movement is Paloff Press. “A team anchor, and press it directly and resistant to rotation,” he said instructions. “Do it stand up or bow. This is the way your body learns to prepare for your back and protect your back during daily life.”

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Mobility area: shoulders and rolling up

“The healthy shoulders are necessary if you want to continue training for decades,” Swazo said. “They are involved in almost every movement, so you need them strong and mobile.”

In this region, the trainer recommends to withdraw the face, the rear delta flies, rotation of the light range, and the control that is controlled. “This mixture keeps your shoulders feel good and moving well,” he said.

For the shoulders, the trainer recommends pulling the face, the background flies, rotation of the light, and the control that is controlled. (Istock)

Fist area: hands and forearms

Swazo said: “The fist force is one of the first things that people lose with age, and it is one of the most important – a strong fist that makes you independent.”

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Farmers carry him to improve the grip force. Suzo recommends that 70 % of your body weight in each hand.

“He picked up the weights, a tall stop and a walk with intention,” suggested. “Working from the cloudy bar also works. Build that fist and you will notice a difference in each other elevator.”

“When you train the back side of your body, the front side looks better.”

Building these five muscle groups complements six essence Pillars Pay, pull, pregnancy, joint, the upper and squatting press, according to the coach.

“You are detailed and carried more powerful with strong glutets and knee tendons,” Swazo said. “Feel your pulling and pressure stronger with their stable appearance and sin. Even your position improves, which makes your mirror muscles look better as well.”

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A fast routine that is not passed

The coach presented this simple way to start by targeting irrigated muscle groups.

• 3 sets from 8-10 Deadlifts
• 3 groups of 10 Paloff Press each side
• 3 hold farmers for 30 to 45 seconds for each of them
• A short distance to the end

Swazo said it is still important to carry out basic force training movements, such as payment and curls. (Istock)

“The irrigated training is how to build a lasting body-it is the way it remains strong, straight and pain-free,” he said. “When you train the back side of your body, the front side looks better.”

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However, Swazo said it is still important to make basic force training moves, such as payment and curls.

“But start paying equal attention to the muscles that you do not see in the mirror. This is where the real difference is done – not only on how you appear, but on how you move.”