7 Foods to REVERSE Kidney Damage (Must Watch)

Improving the range of motion, increasing muscle mass and strengthening glutes and sides is important for everything we do, especially getting old. We will use three tools to help us achieve our goal. Exercises with body weight, handlebars and resistance tubes. The stopwatch will be set to 30 seconds for work with a recovery of 15 seconds. Well, let's get started. We will start with an alternating squat with body weight. Just take a step aside, sit with your sides back, push in and change. You are welcome to go at your own pace. You can also sit back and hold for a little extra support if you wish. The sides go back, push towards the center, maybe the hands go forward to help with a little counterweight. Let's do another one. Keep it in the center. Our next exercise, you might want to be close to the chair for a little support. We will take a step forward with the right foot, move the weight, sit back on the heel, then push back with the knee and sit down. Well, here we are. Load the front heel. Push. Rest. Let your weight go back. Get down. Sit down. Push. All here. Well. Before doing the other side, let's open the feet. The toes forward or slightly out. We will do a triple push-up squat. Chest up, shoulders back and down. You can hold on to the chair or hands on the thighs and then lift yourself up. Push the sides back, bent sideways, knees and ankles. Small low push-ups. Get down as low as possible for the knees. And then stay there for three small push-ups. Tighten and lift. Take a break at the top. We will move with the toes and heels and then work on the other side. Crouched in a short position, sit on the heel, then push back, hold and rest. Well. Here we are. Sit back with your sides on the heel. What I mean is that the sides go back, but your weight is on the heel. All here. Let's take another little break. Well. Next exercise. I stop. The weight goes on the left leg. Bent from the hip. The right foot is back. Flex the foot. We will push back through the heel, so we will pull and pull in. And then we go. Make sure you look in front of you. Keep your neck nice and long. Push back with the heel. Gently contract the glutes. Also the back muscles of the thigh. Pull in. Ombelici inside a little. Well. We come to the center here. Nice and tall chest. Before going to the other side, we will do an ankle hinge. The feet are at a comfortable distance. Chest up, shoulders back and down. And then we'll start. Bent from the hip. Nice and tall feet. And then join us when you're ready. Ombelici inside. Stretched through the spine. Think of pushing the sides back, so pull them down. Gently contract through the glutes and the back muscles of the thigh. Let's do another one. Well. Then a little recovery. We will do that extension of the hip on the other side. So, the right foot is down. This will support the weight of the body. Little hip hinge. The tip is down. Flex the foot. We push back and then we pull in. Well. Think of looking ahead rather than letting your head fall. Relax the shoulders. And then maybe we'll see if we can let go this time. Work on a little more stability and balance with our strength. Take a break here. Hold tight. Take a step forward. Up straight and straight. And let's move on to some weights for the hands. Our first exercise. Right foot forward, left foot back in a divided position. We are immediately returning to that hip hinge. So, I would like you to do a hip hinge, stretching through the tendon of the knee, and then gently contracting and lifting. Well. Let's do it. And you will increase the rhythm just a little. The hips go back long through the leg and spine. And then put the weights on the chair, just for a short break. We will return to the same position, but this time we will sit down. Charge through the flexion of the hip to the knee and ankle. Well. Here we are. Keep your chest nice and high. While the weights hang, we just want to be careful not to let our shoulders bend and stretch forward. Involve the muscles of the back. Keep your chest nice and high, shoulders back and low. Put the weight back on the right heel. Push up. Let's do another one. And take a break. Well. Another break before going to the other side. Neutral position for a squat. The toes are forward. The chest is up. Well. Let's sit down and get up. Take a break up. You can put the weights down. We have the position divided with the hinge of the hip and also the squat on a leg on the left side. Left foot forward, right foot back, just for a little balance. The chest is up. Feel free to proceed at the rhythm that is right for you. Take a break at the top. Small break and then same position. We will sit on the left heel. Well. So, we'll go down. Take our time to get up. I will increase the rhythm just a little. The sides go back and rise. Let's do another one. Well. The weights go down. Next exercise. Your feet are wide. The toes are out. The coccyx is straight down so we can engage through the inner part of the thighs. Now, you might want to have the weights on the thighs and that's fine. Let your coccyx go straight down. You can also choose to have the weights low in front. But once again, engage the muscles of the back to keep the shoulders back and low. Gently tighten the glutes, the inner part of the thighs. Make sure your weight stays loaded on the heels, not on the toes. All here. Well. Toe and heel inside. And then we move on to tubing. It's a pretty fast transition, so take your time. Hold on to the handles. Get in position. Yes, for sure. The chest is nice and high. And then we'll take a step to the right. And then we'll go in and do it again. You feel good? Take all the time you need to lift it and then join us when you're ready. Now, I want to load the left leg, push out through the right, and then load the left again while I take my time to bring the right leg back in so as to engage the inner and outer sides of the sides. Well. Let's just do another one. Take a break here. Restore your posture. We'll do the other side. Take just a minute to rest. Make sure you feel pretty good with this. Relax your knees. A little bit of movement on the sides. Well. Here we are. We'll take a step out and in. Can you take a step a little wider? Take your time. Come on. Load this leg. Take your time. Set up and then push away. Take your time to get in. There you go. Keep your shoulders down. It's something I have to work on too. And we'll take a break here in the middle. We'll have another set of squats. So, place your feet at a comfortable distance. The toes are forward. Now, you can keep your hands down, but look, when my hands go down, I lose resistance. And it's okay if it's your choice. Or your palms can be forward and you can push your wrists forward and lift yourself. But we want to stay strong through the shoulders and wrists. While you push your weight back on the heels. There you go. Contract as you lift and choose the rhythm that works best for you. Take a break at the top. Well. Our next exercise. You might want to join your feet and you might want to put your hands in your left hand. We balance on the left leg and lift the right leg. So, if you want to position yourself to hold on to the chair, it's always a good idea. We'll lift ourselves to the side and we'll go in. Now, I have my left leg loaded. I'm really trying to find stability. Guide with the heel. Take my time for both the push and the release at the entrance. Wrap inside. This knee is relaxed. There's nothing wrong with holding on to the chair for a little more stability while working on the range of motion and strength. Well. Let's lower this. Small sides from side to side. And then again. You can make the choice. A handle in each hand or we'll load the right chest up, shoulders back and down. Lift and release. So your weights on your right. Guide with the left heel. Fingertips forward, navel in. Hold tight as much as necessary. Embrace the oscillations. They're part of the job. Let's take another one as a bonus. Perfect. Put your foot down. Separate the handles. Bend your knees. Eliminate all tension. Lift one heel. Get off the tube. Lift the other. Get off. Make sure your feet are free. Let's put the tube back on the chair. Handles out of the feet. And then just make a few circles on the sides. We'll finish melting the sides, the glutes, after such a fantastic workout. Can we go in the opposite direction, please? Well. Let's go up high and take a deep breath together. A deep breath. Thanks for joining me. See you next time.