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68 -year -old social media affected Marlene Flowers, with millions of followers, are breaking stereotypes about power training and aging. One will for the power of power training for seniors, she is known to flex her signature biceps in her post. He has now shared his fitness secrets with Washingtonpost.com on 20 March. Also read The 70 -year -old woman lifts weight, holding 120 kg leg press and cardio in the gym after a back injury; Internet is in fear of it
Marlene is known as ‘Grandma Guns’ on Instagram and other social media platforms, but she is not a conservative grandmother – she goes to the gym almost every day, even dealing with arthritis in her knees, injuries on her bicep and shoulder, and some bone fall in her left leg.
what’s more? She dedicates an entire workout session to her triceps and biceps. She trains specific muscle groups on various days of the week to allow her body to recover. He completes about four sets of eight to 12 recurrence for each practice with a comfort of 60 to 90 seconds between sets.
Here is how grandmother’s guns work on those toned weapons:
⦿ triceps:
Bar cable triceps extension
Facing the machine, bend slightly forward – back straight – and hold the cable at the height of the chest. Press towards the floor. Return slowly.
Dumbbell scull crusher
Lie on a flat bench. Hold two dumbbells over your head with your arms. Slowly bend on the elbow to lose weight. Lift to return.
Triceps pushdown
Press your back against the pad. Push down and forward on the handle. Slowly return your elbow and return. Do not kill your shoulders.
Overhead rope triceps extension
Place the cable above your head. Away from machine. Go ahead and pull the rope in front of you. Only move your arms. Expand both. Return slowly.
⦿ biceps:
Dumbbell curl
Stand up straight. Hold the dumbbell with palms in both hands. Gradually less, then lift weight. Pay attention to squeezing your biceps. Do not swing your body.
Standing bar cable curl
Stand up straight. Face the machine. Anchor the cable near the floor. Pick up the bar. Return slowly.
Rope curl
Stand up straight. Face the machine. Anchor the cable near the floor. Hold the rope at both ends. pull up. Return slowly.
Preacher curl
Sit and lean forward. Make sure your arms are flat on the pad. Hold the handle with palms. Gently rise up, then return.
More about his fitness trip
Marlene’s fitness journey began when she was 58 – she felt weak and suffered from her knees pain. He then started strength training. She credits her son (who became her trainer), and her new passion for fitness, which she documents on social media. Her Instagram Bio bus reads: ‘Your bodybuilding grandmother.’
Marlen shared in the aforesaid interview, “It took me a little time to get out of the house. Now, it’s just the opposite. You can’t keep me out of the gym. If you live at home and sit around, everything gets rigid. Then it reduces the whole problem … I joined the body construction – which really liked me and I liked it.”
It was never late to start bodybuilding
Marlene’s advice for beginners is to find an exercise that they enjoy – start with the lightest weight and add ‘a little bit’ because how she is ‘manufactured’; He said that the bodybuilding is ‘nothing that happens overnight’.
Do you know that lifting weight can help people to maintain muscles and physical functions, as they can potentially make their health duration wider – the duration of time when a person usually is in good health? A 2023 study published in the International Journal of Sport Nutrition and Exercise Metabolism also found people in the 80s and 90s, who had never trained before getting strength and muscles after lifting three months a week for three months.
Note the readers: This article is only for informative purposes and is not an option for professional medical advice. Always consult your doctor with any question about a medical condition.
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