It's a good idea to train with a partner ...

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Osteoporosis is a condition that weakens the bone so that they break easily - especially bones of the hip, spine and wrist. It is most common among postmenopausal women, but can affect others. Because bone can adapt to the stresses placed on them by performing resistance exercises can help increase bone density and thus reduce the likelihood of fractures. National Osteoporosis Foundation recommend 30 minutes of full body resistance exercise a day for two or three days a week for prevention and treatment of osteoporosis. Exercises can be performed using dumbbells, free weights, weight machines and / or resistance bands for a set of eight to 15 repetitions. Crunch is an effective abdominal exercises. Lie on your back, knees bent, feet on the floor. Lift your shoulders six inches from the floor and then slowly lower down. To use your hands, try bicep curls, triceps extensions and wrist curls and extensions. For biceps curls and triceps extensions standing start. For curls, keep your weight in each hand to hip hands away from the body. Bend your elbows to move the weight on your shoulders. When your hands are completely bent so that the palm faces your shoulder, reverse movement. For triceps extensions, keeping weight in both hands behind your ear elbows pointed up and palms together lasix drug reactions. Perform the exercise by extending the hand so that the weight to move the head. When the hand is fully extended, slowly lower the weight back to starting position. For wrist curls and extensions, especially bending forward from a seated position, your elbows and forearms rest on the hip and wrist and hand hanging over knees. Keep weight on both hands and fully bend and extend the wrists of both hands on exercises. Start with your hands up and down scrolls and expansion. Lat pulldowns and pull straight legs are back. Lat pulldowns performed on a machine specifically designed for exercise. Put your hands on top of the far wider than shoulder width apart. Using only the arms and back muscles, pull the bar straight to the chin and then slowly extend the hand, allowing the bar to get back up. Run a straight thrust with his feet standing position. Begin in the same position, biceps curls, but keep the weight on your palms of your body. Bend your torso forward to reduce the weight of the hand aligned with your ankles. Then extend the hips and torso, while you stand back. Keep your knees slightly bent and back flat throughout the movement. Regimes of the chest and shoulders and triceps to a degree. Lie face up on the bench, put your feet on the ground. Hold the weight in your hands close to the shoulders, arms bent, elbows pointed down and palms on your head. Perform the exercise by extending your hand to press the weight straight up. Then slowly lower back to starting position. For legs, try squats and five raises. Squat to the top of the toe and heel raises are calf muscles leg. For both exercises, standing on your feet shoulder width apart and hold a weighted barbell from behind neck, the upper back and shoulders with both hands. For squats, lower thighs and bend your knees until thighs are parallel to the ground and then reverse the movement until you are standing again. Keep your head and spine straight all training. For the heel raises, as the name suggests, raise your heels from the floor as high as possible and then slowly release them back to earth. It's a good idea to train with a partner, so that it can help you if you have problems with balance and / or lifting weight for any exercise, especially if you are using dumbbells or free weights. "Exercise Physiology: Energy, Nutrition and Human Performance (Fifth Edition)", William D. MakArdl, Frank I. Kacha Kacha and Victor L., 2001

article JA Growth Update: August 11, 2011.