Description:

Exercise aimed at:
May you go to the gym to strengthen your thighs and make them thinner in addition to strengthening your arms, but your bones need more exercise to strengthen them as well, where it is the beginning of your year thirty-start your bones to weaken slowly, which makes us vulnerable to the risk of osteoporosis, especially after a period of menopause Uma knows menopause and women become vulnerable to the risk of fragility, in particular after menopause because they lose the necessary protection provided by a hormone “estrogen” and begin to lose 1 to 2 percent of the mass of bones a year and fortunately that exercise on the properly not only strengthen your bones, but also helps create a kind of balance to your bones and improve their status and improve the performance of its functions through the activities’re performed on a daily basis.

Gift of gravity:
To build the bone. Which you will make your body works opposite gravity sports and this so-called exercise “carries weight” and is considered by walking, running, skiing, tennis, climbed the stairs, jumping rope, dancing exercises are excellent for weight-bearing.

Strength training:
On the other hand can be strength training or “resistance” to help build bone and through machines or machines or weight lifting can be free of bone strength, which in turn increase the density of metal-forming bone. Recent studies have revealed that women in the age of menopause need to practice these exercises three times a week in order to increase bone density.

Safety First:
If you suffer from a lack of bone density or osteoporosis Avoid exercises that will work on the curvature or me your spine because it increases the risk of Expose you to fall and fractures and bone deformities and then the exercises severe violence can not be safe for you. Therefore, exercises and endurance exercises, non-violent is better for you because they are more secure.

And Azba the program:
Experts advise the Foundation “National anti-osteoporosis” National Osteoporosis Foundation (NOF) “American attendance on a specific training program for better bone strength, even if I was far from the age of menopause.

How Tadhavin muscle to your exercise:
Make sure to have good resistance to your routine balanced and makes all the major muscles groups are working well and choose the appropriate weight Takerrene from 8 to 12 times and Zewdie of weight in your practice sports when you decide to spend more time in the exercises. And experience the golden rule “Do not use the same kit over two consecutive days.”