10 exercises to help my sister, even 40 years old, still look like young girls like twenties

Hold your feet with your hands while bending your back to relieve muscle pain

Doing:

- Lie on your stomach on a comfortable surface (or a yoga mat).

- Bend the knee towards the head.

- Turn your arm back and grab your foot, while keeping your head up and eyes looking forward.

- Keep this position for 10 seconds.

- Rest for 10 seconds. Repeat 10 times.

Jump rope to have a healthy heart

Rope jumps help maintain cardiovascular health and avoid cardiovascular problems.

Doing:

- Each hand holds one end of the rope

- Lift your arms, jump, and quickly cross the rope at your feet.

- Then the arm should be returned to the original position. Repeat 15 times.

- Rest for 10 seconds. Do 5 times each 15 steps.

Punch and kick to avoid osteoporosis

This is a high-impact exercise that helps build bone structure and prevents damage caused by osteoporosis.

Doing:

- Raise the right knee while standing up

- Quickly lift the right foot and the foot in a stone movement. The right leg is straight, at the top of the kick.

- Return to the standing position.

- Step one big step forward with the right knee bent, while punching with the left arm.

- Return to the standing position. Do 3 times 15 times each.

Try Superman's posture to reduce the risk of arthritis

This position reduces the risk of arthritis and joint pain.

Doing:

- Lie on your stomach on a comfortable surface, your arms stretched straight forward.

- Keep your legs close and straight, lifting your feet 10,16 cm - 20,32 cm from the floor.

- Lift your arms at the same time, 10,16 cm - 20,32 cm from the floor.

- Maintain this position for 10 seconds.

- Return to the original position. Rest for 10 seconds. Repeat 10 times.

Lift weights while lying down to avoid back pain

This exercise helps reduce back stress and relieve back pain.

Doing:

- Lie on your back on a comfortable surface and bend your knees.

- You should extend your hand and hold a heavy object like a small weights or bellbell.

- Lift your arms and connect them together on your chest.

- Put your arm on the floor. If you want the exercise to be more effective, put your arm in the original position without touching the floor.

- Repeat the movement 10 times. Rest for a minute. Do 5 times 10 times at a time.

Leg exercises to prevent muscle loss

This leg exercise has been proven to prevent and even restore muscle loss.

Doing:

- Stand up, bend your body at 90 ° angle and let your arms hang down.

- Hold the upper body with the left leg, lift the right leg until the body forms a straight line parallel to the ground. You will feel tight legs.

- Bring your foot back to the starting position.

- Repeat 20 times. Rest for a minute.

- Perform the same action with the other leg. Do 2.

Squat to maintain body shape and protect knees

Some women may find that squats create too much pressure on the knees, but it's the ideal exercise to beautify the lower body, you can still try this variation exercise.

Doing:

- Put a chair behind you and stand up.

- Separate two feet to hips.

- Bend your knees as if you were going to sit down and rest for a second in the chair. Remember to hold your body tight and your back straight.

- Return to the original position. Do 3 times 20 times each.

Start walking fast to supplement your body's oxygen and keep skin cells looking younger

Quick walking is one of the best exercises you can do when you're over 40 years old. Because fast walking significantly reduces the risk of heart disease, increases the ability to absorb oxygen and reduce the risk of fractures. This is even considered a beauty therapy, because it stimulates oxygen to skin cells and slows down the aging process. In addition, this exercise is free, no training needed and you can do it anywhere you want.

Doing:

- Start walking fast. Don't run or jog, just walk fast.

- Take a minute rest if you need and then continue to walk.

- Quick walking for 30 minutes.

Use elastic strings to restore metabolism quickly

Those who perform metabolic resistance exercises are more effective, burning more calories every day.

Doing:

- Take both ends of the elastic cord and place the rope under the right leg.

- Keep your shoulders straight, bend your arms, put your palms toward your shoulders.

- Put your hand down and repeat the movement 10 times.

- Change legs and repeat the movement 10 times.

- Connect the two legs together and place the wire underneath. Repeat 10 times.

Avoid curved backs with the help of a friend

With this yoga posture you can correct and avoid the back of the curve. Do it slowly and with mild pressure, your yoga buddy can help you align your spine and neck.

Doing:

- Sit down, put your back straight and cross your legs.

- Let your friend sit behind you, giving your legs straight and their feet at the bottom of your back.

- Put your hands behind your back and hold your friend's hand. You will feel pressure on your back.

- Your friend can place your feet a little higher on your back and continue to move your legs until you reach the top of your spine. And then they go down again.

- Repeat 5 times.