Here is an exercise routine for older adults to gain strength and muscle in their arms.
This is a complete routine to build strength and develop muscle mass in the arms for older adults.
The main routine lasts 20 minutes, plus warm-up and stretching.
I’m Mariana Quevedo, and I invite you to join these routines here on my channel.
→ 💪 Muscles to work: Arms + Shoulders + Back
→ ⏰ Time: Main routine (20 min) + warm-up (7 min) + stretching (7 min)
→ 🥊 Equipment: A stable chair and 2 dumbbells.
00:09 Warm-up
→ 7 Exercises of 60 seconds
07:43 Set 1
→ 15 Exercises
→ 50 seconds of exercise with 10 seconds of rest
19:19 Set 2
→ 15 Exercises
→ 50 seconds of exercise with 10 seconds of rest
30:54 Stretching
→ 9 Exercises of 30 seconds
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