لم يعد العمر مقياسًا وحيدًا لتحديد مدى لياقة شخص وتمتعه بصحة جيدة، فهناك شباب فى سن الزهور يعيشون بأجسام هزيلة ضعيفة لبعدهم عن ممارسة الرياضة والطعام الصحى، فى حين يتمتع آخرون فى سن متقدم يصل لحد الشيخوخة أحيانًا، بأجسام رياضية وبنية جسمانية قوية وكأنهم مازالوا فى العشرينيات من عمرهم.
هذه هى حالى سيدة من مدينة أونتاريو فى كندا، التى تبلغ من العمر 73 عامًا، وهى شخص قد يدهشك بالتأكيد، كونها لا تشبه ما تبدو عليه امرأة فى السبعينيات من عمرها، وبفضل ما تتمتع به هذه السيدة من بنية جسمانية رياضية قوية فإنها تبدو مذهلة ومصدر إلهام حقيقى للجميع.
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Romanian Deadlifts! 😅😅 I do these to help strengthen my backside and really tone up my muscles. These are very hard, no doubt about it, and they aren’t easy to do right so I do recommend working with a professional. 🙏 I know I am very lucky to have a daughter and a son-in-law who are at the top of their fields. Every time I come down to Tulum to their gym I learn something new. 👵🏼 Here are my tips for mastering this exercise: 1) think of really tightening up your back and squeeze the back of your armpits, just like you are trying to stop someone from tickling you ☺️ 2) get a nice, tight tummy and fill it up with air before you begin. I hold my breath as I lift the weight and only take a quick sip when I’m at the top 3)keep that bar on your legs! @jeanjacquesbarrett and @yourhealthyhedonista are really strict on that. If the bar starts leaving my legs, I can start to feel it in my back. 😬 4) really keep the back from rounding. I am thinking of keeping a “proud chest”. I have a naturally rounded back from old age but I’m hoping that with this exercise and others I can prevent it from getting worse. My own mother had a real “dowagers” back so I guess it’s partly hereditary. I’m no expert. Like you guys I’m trying to keep learning and to keep getting better. I work with people who really know what they are doing and I trust them to have my health as a top priority. I recommend that you also work with professionals. I know it is so hard to find reliable help theses days but word of mouth is a wonderful thing. If you want to tag someone who you feel would be a good coach or trainer for people, please do so and list the area they work in and the gym they work at. A little community effort can go a long way. 💕💕 . My favorite @womensbest pink seamless outfit Knee sleeves are by @sbdapparel . #girlswholift #girlswhopowerlift #bodybuilding #fitover70
A post shared by Joan MacDonald (@trainwithjoan) on
Mar 3, 2020 at 4:17am PST
جوان ماكدونالد، هو اسم السيدة الرياضية صاحبة الـ73 عامًا من العمر، والتى كانت تناضل دائمًا مع وزنها الزائد، إلى أن تم إخضاعها للعلاج بسبب مشاكلها الطبية مثل ضغط الدم والكوليسترول والارتجاع الحمضى، ومع ذلك، فهى مصدر إلهام للكثيرين الآن وذلك بعد تحولها إلى رياضية مثالية، وفقًا لما نقله موقع "republicworld".
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I love these for my hip muscles, and they always draw a few looks in the gym 😅. I think most people are always a bit shocked to see little old me loading up the bar like this. Two years ago I wasn’t doing this however. One day I was in the gym with Michelle @yourhealthyhedonista and she said “it’s time”! 😜 We started off with 135 lbs (that’s the bar plus two big 45 lbs plates). She corrected my form, barking orders at me, demonstrating what she wanted me to do, and by the end of the lesson I was doing 200 lbs. I don’t know how that’s possible but I guess when you’ve got good instructions anything is possible. Here I’m doing 205 lbs with a 2 count pause at the top. By pausing at the top I’m building up even more strength in my muscles. Keys: set up everything so that you are wedged in tight. You can’t be all loose and wobbly lifting a heavy weight like this. Trust me, it helps! 2) use a quality pad like this special hip thrust pad by @ironbullstrength . I ordered mine off of amazon. 3) start off with a light weight until you master the movement. I’m trying to squeeze the glutes hard to thrust the weight up until my knees, hips and chest are in one line. 🙌🏻🙌🏻 4) keep pushing the knees out. Don’t let them collapse in. This will help build up your side glute muscles and keep your knees healthy. That’s it for the hip thrust! If you do these today tag me so I can see! And tag a friend who you think could benefit from these! 🎉🎉🎉 #nevertooold.
A post shared by Joan MacDonald (@trainwithjoan) on
Mar 10, 2020 at 5:23am PDT
وتروى جوان ماكدونالد، قصتها مع الوزن الزائد، "قبل 3 سنوات بدأت هذه الرحلة الطويلة والبطيئة، وأدرك الآن أنه لا توجد نهاية لها حقًا.. أتحرك كل يوم فى اتجاه بناءً على اختياراتى.. كل شهر هو معلم جديد.. وفى كل عام، يبدو أننى قد تغيرت تمامًا، لذا أعتقد أنه لا يمكننى تغيير المزيد، ومع ذلك أقوم بتغييره"، مضيفة "عند هذه النقطة، أدرك حقًا أننا بلا حدود.. وفى أى لحظة يمكننا اتخاذ قرار بالتغيير.. وبغض النظر عن مدى صعوبة الحياة، يجب أن نبقى ثابتين فى هدفنا ونستمر فى التقدم.. وعندما بدأت، لم أتخيل أبداً أننى سأكون حيث أنا اليوم.. وأردت فقط استعادة صحتى والتخلص من دوائى".
وأضافت "يؤدى كل باب نمر فيه إلى باب آخر ثم إلى باب آخر.. وآمل أن تستمر جميعًا فى اختيار النمو! لتتعلم كيف تحب نفسك، اعتن بنفسك جيدًا، وتجرؤ على أن تحلم وتحب من كل قلبك مرة أخرى".
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Okay so a lot of you are wondering about my training schedule and what a typical day looks like. I train 5 days a week, and I have been doing this since I started working with my daughter @yourhealthyhedonista January 2017. This is a typical leg day training session. I start off with 5 minutes of cardio to get the blood flowing and then I do about ten minutes of mobility exercises to oil up these old joints. 😅 You can see one of my everyday yoga flows in one of the frames down below ⬇️⬇️ . After that’s done I’m ready to train! 🥳 The first exercise is usually a light weight going through a range of motion working on mind-body awareness. This is really important as you get older so you don’t get injured and you can really be present in your training session. Then I follow with heavier work where I really give it my all, get a nice sweat going, and get my heart rate up. Then I usually do some single leg or single arm work to correct any imbalances. Finally I do about 10-15 minutes of cooling down with foam rolling and stretching. 😀 my favorite part of my session! 🙌🏻🙌🏻 . Here is my workout: 1) Smith Machine Split Squats. 3 sets of 12 reps per leg. My shoulder hurts when I have a bar in my back so I use a wide grip which helps a lot. I position myself so that my knee travels just past my toe which puts the emphasis on my quad muscle. Slow and steady I really feel a good burn in my legs. I prefer to wear knee pads on leg day but I forgot mine that day. What about you? 2. Narrow stance leg press! 🔥 4-6 sets of 8-10 reps. I’ll either try to add weight or I’ll try to do more sets to keep getting stronger week to week. 3. Belt Squats! 🤩 3-4 sets of 10-12 reps These are tricky but I really love them. Having the weight around my waist helps me to stay more upright and I really feel these in my quads! 4. Dumbbell Reverse Lunges 3 sets of 12 reps per side. Another favorite as I really feel these in my glutes as well as my legs, and I can see I’ve really improved on these over the years😁. You all know I used to have high blood pressure, acid reflux and arthritis when I was 200 lbs. Getting my health back is the best! . Try this out and tag me if you do it! 🌟
A post shared by Joan MacDonald (@trainwithjoan) on
Aug 24, 2019 at 6:29am PDT
فيما، يقول التقرير الإعلامى، "لقد مرت ثلاث سنوات وهذه السيدة التى كانت تزن 198 رطلاً، بما يبلغ 89 كيلوجرامًا فى 5 أقدام و3 بوصات، أصبحت الآن أخف وزناً للغاية بمقدار 50 رطلاً.. وقد قالت إن هذا كله بفضل حماسها الذى وجدته فى ممارسة رياضة كمال الأجسام فى الألعاب الرياضية".
وأضاف "سيدة كمال الأجسام الكبيرة أصبحت الآن مدرب رياضى معروف إلى جانب كونها مشهورة فى وسائل التواصل الاجتماعى مع أكثر من 500.000 متابع.. ويستمر متابعو حسابها الرسمى على إنستجرام فى الزيادة اليومية.. وأول ما يلهم الناس ويهتمون به، هو وصفها على إنستجرام الذى يقول: "لا يمكنك إعادة عقارب الساعة إلى الوراء، ولكن يمكنك إعادة تشغيلها مرة أخرى".
