So for now 2 years, I've been working out with the 20 pound dumbell. Most of 24 I scaled it back. Doing 70 reps with the left arm and 55 with the right, per day. Doing some more lesser reps once in awhile. The slight wrinkles in biceps are still there. Now I'm doing 65 reps with the left arm and 40 reps with the right. Then I do 30 with the right and 40 with the left. Then repeat. In 2 weeks I see quick inprovement with the bicep. I do the exercises at home. The more reps you do will have a bigger payoff. Just don't over do it. As long as you do something every day or every other day. Ar least you will maintain what you got. After 2 years I'm pleased how it is working out. The smaller reps seem to be the charm. Building muscle and flexible exercises protects your bones & joints. A new exercise is holding the dumbell vertical. My left & right fingers wrap under the bell held between my legs when sitting. I rest my arms on the thighs. Then I lower the weight up snd down til a count of 25. This exercise does a lot of good. I do 2 reps per day. Another exercise is to lift the bell over your head while standing lock your elbow when overhead and hold to a count of 50 for each arm.
I still do the stretches with the open door frame for my back in which I discussed in a previous blog. I do it in the morning when I get up. It takes the little kinks out and I'm good for the day. When doing exercises try different things. Always go slow and if feeling a twinge of pain stop. It also wise to see a doctor and get checked out for sny potential problems. Doctors can't do everything but by listening to them you can extend your life. My father fell shory by 1 week shy of 92. He listened to his doctors. No one in his family ever made it to their 90s. He got himself an extra 6 years. Compared to his brothers.
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