Erika Risiko85, was 55 when his fitness journey began from Langenfeld, Germany. She took things to another level when she turned 76, and she now shares her tips with over 133K followers on Instagram. Most recently she posted her go-to upper body workouts.
“When it comes to building upper body strength, we often assume that weight or machinery is the only option. However, this upper body training shows that simple resistance bands can effectively strengthen your arms, shoulders, back and chest,” she wrote in the caption. ‘And the best part: you can do this at home. There is no need for a gym. ”
This is the way.
20 minute upper body training for seniors
Perform the next exercise for the specified number of personnel and rest for 20-30 seconds between the next exercise. Repeat the entire circuit 2-3 times.
1.4 x Push ups
2.6x Half Needle Ring Band Single Arm Biceps Curls, Both Sides
3. 4x Standing Single Arm Band Tri-Sap kickback, each side
4. 4x standing band single arm bend row, both sides
5. Knee overhead to lower the 4x band pull apartment
Strength training is now a regular feature of Risiko’s life, but she did not start exercising until she was 55 years old. “There are three reasons for this. Gym It wasn’t popular at the time. I was busy raising two children (both played sports across Germany for years and had to take me to workout both on the weekends and on weekends). And my father was sick for many years.
“Initially, I went three times a week and did about an hour of weight training. I knew what to do because my trainer gave me a plan at the gym (I don’t have to pay PTS at the gym and I don’t have to book sessions in advance). Strength training Plan using the results.
“About a year later, I added training classes such as step and full body to my routine. circuit. After that I started using Rowing Machine And I’ll go Spin class -I also attended several rowing competitions and took a 4-hour spin class marathon. Then about 8 years ago, I went into functional fitness. I loved it because there was a new functional fitness court in my gym. I work 2-3 hours every morning. ”
After she turned 76, Risiko says her training intensified when her daughter moved nearby and started going to the gym together. They go 3-4 nights a week and 1 day on weekends. Rischko is still doing six sessions in the week nine years later.
“The two things I can’t do are run or jump because I have two prosthetic knees and had lumbar spinal fusion surgery,” she shares with Women’s Health UK. “This means other strength exercises hurt too. It’s rare to deal with them, but if that’s the case, I’ll try the revised version before I give up.”
What is her last word of wisdom? “You’re never too old to start exercising, and you can be as healthy as you want to be.”
As Fitness Director (and a Qualified Yoga Teacher) at Women’s Health UK, Briddy Wilkins has been passionate about exercise, health and nutrition since the beginning of her 10-year career in journalism. She begins to become obsessed with Fitness and Hello! Since then, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, Metro, Runner World, Red.
Now she oversees all fitness content womenshealthmag.com.uk And the printing magazine will lead major cross-platform franchises such as “age-fitting” and introduce women who prove that age is not a barrier to athletics. She also represents a variety of podcasts and subsacs in addition to the BBC Radio London brand.
Outside of work, she finds herself trying out the latest Pilates studios, tests her enjoying VO2 Max (TY, Oura), and posts workouts on Instagram.
