Έγινε fitness influencer στα 74 μετά από εντυπωσιακή απώλεια βάρους

Όταν η Τζόαν ΜακΝτόναλντ ήταν 70 ετών, ζύγιζε περίπου 90 κιλά. Αντιμετώπιζε αρκετά προβλήματα υγείας, για τα οποία έπαιρνε φάρμακα, όπως υψηλή αρτηριακή πίεση και χοληστερίνη. Στην πορεία, συνειδητοποίησε ότι έπρεπε κάτι να αλλάξει, οπότε ζήτησε από την κόρη της, που είναι γυμνάστρια, να την βοηθήσει να χάσει κιλά.

 

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You can do these at home, so give them a go! Warning though they are hard. 💪💪 Reverse hip lifts… Like all exercises they key to doing getting the benefits comes down to good form and great effort. If I had just done these on my own with no coaching I would have done these all wrong to be honest. Having someone coach me through the technical parts of the exercise have made all the difference over the last three years. One thing my coach tells me is that I really listen and give it my all. I hope I can pass that intention along to you. Always remember, if a little old lady like me can learn to do these things, So. Can. You! 👵🏼👵🏼👵🏼 First off, use a medicine ball or anything with some weight, and hold it over your head so your arms are with your ears. You can see this was a tough one for me. 😅 Next get your legs nice and tight, and I like to cross mine at the ankles so they don’t flop around on me. Now pull your tummy in , keep your head off the floor, and slowly roll your hips up off the ground. SO HARD 😭 Finally think of touching the ceiling with your feet. Really lift the legs up high! Don’t bring the legs to your tummy ✖️✖️ Do the opposite even though it’s much harder. The legs need to go up and the hips need to lift up too. Now, the last nail in the coffin is to slowly roll the hips back down to the ground without tucking those knees in. In fact, try to avoid any swinging movement with the legs. Your abs will burn like 🔥 , I promise you. As my coach keeps telling me, slow and controlled is alway going to be better for beginners. I hope you give these a try and please tag me if you do these today and I’ll reshare it in my story 💕💕 Let’s all stay healthy and strong together! We are not giving up no matter what!! With love Joan 💕💕

Η δημοσίευση κοινοποιήθηκε από το χρήστη Joan MacDonald (@trainwithjoan) στις


Μπήκε σε ένα πρόγραμμα διατροφής και άσκησης. Ακολουθήσε πιστά το πρόγραμμα με στρατιωτική πειθαρχία και έτσι μέσα σε λίγο χρονικό διάστημα κατάφερε να χάσει περίπου 30 κιλά.

 

 

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Here is one of my favorite exercises for shoulder health: DB seated external rotations. Over the years my posture and osteoporosis have led to some rounding of my upper back and my shoulders can start to hurt if I don’t do these postural exercises and stretching out my chest and the front of my shoulders. Try these if you also have trouble with your shoulders and posture. They can pair well with banded facepulls and banded retractions. 💪 Keys: 1) try to sit up straight 2) keep the elbow of the working arm propped up on your elbow 3) slowly bring the weight down without rolling the shoulder. This puts tension on the rotator cuff muscles which is what you want to do 4) carefully bring the hand back up to vertical by contracting the muscles around the shoulder blade. Don’t swing or use your body weight. This is an isolation exercises targeting very small muscles so you don’t need much weight but you do need strict form. What exercises do you like for shoulder health?

Η δημοσίευση κοινοποιήθηκε από το χρήστη Joan MacDonald (@trainwithjoan) στις


Για να δείξει στον κόσμο τι είχε καταφέρει και να μεταφέρει το μήνυμα ότι “Η καλή σωματική υγεία δεν έχει ηλικία”, η ΜακΝτόναλντ δημιούργησε έναν λογαριασμό στο Instagram. Γρήγορα και συνεχίζοντας την άσκηση, απέκτησε πάνω από 779.000 followers που εμπνέονται από εκείνη.

 

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