The trainer recommends targeting “non-stop” muscles for a healthy aging process in the elderly

Force training is essential to stay healthy as people age, experts recommending to work on major muscle groups at least two days a week.

Marfred Suazo, a fitness professional known as Fonz the coach in New York, worked with thousands of elderly people to strengthen strength and longevity.

Suazo spoke with Fox News Digital the most important muscles for the elderly to target. (See the video at the top of the article.)

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“Most people form what they see in the mirror – chest, arms, quads and perhaps ABS if they feel ambitious,” Suazo told Fox News Digital. “This is what I call ‘Mirror Training.'”

The problem with the concentration only on the “formation of mirrors”, he said, is that you will find yourself unbalanced, with rounded shoulders, a tight chest and possibly a pain or painful knees.

Marfred Suazo, also known as Fonz The Trainer, is represented. Suazo, based in New York, spoke the most important muscles to Fox News for the elderly to target. (Fonz the coach)

“If you want to age hard, painless and confident, you have to turn the script,” said Suazo. “You need training without a mirror – train the muscles that you cannot see but feel every day. These are the muscles that keep you standing, move with power and life without pain.”

Suazo learned from the first hand on the advantages of this training when he was swimming competitively and trained in martial arts.

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“I learned that the muscles behind me were what made me faster in the pool, faster on my feet and more difficult to unbalance,” he said. “Strengthening your back of your body changes everything.”

Suazo (photo here) worked with thousands of elderly people to strengthen strength and longevity. (Fonz the coach)

You will find below some of the most critical muscles on which the elderly can concentrate, depending on the trainer.

Power area: glutes and hamstrings

These muscles are the foundation of mirror -free training, according to Suazo.

“Your buttocks and hamstrings give you the power to sit down, stand up, climb and protect the back from pain,” he said.

To target these areas, Suazo recommends making earth lifts, hip cuts and legs with a leg. “Take your time, control the movement and tighten up,” he advised. “This is where real work occurs.”

Posture area: superior and background

The strengthening of these muscles will prevent you from appearing bent or collapsed as you age, according to Suazo.

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“A strong back draws your shoulders in alignment and allows you to breathe better,” he said.

Folding rows, cable rows and body weight rows are some of the coach’s favorite movements for this area. “Pull in the elbows and imagine standing with each representative,” he suggested.

The rows folded, the rows of cables and the body weight rows are some of the favorite movements of the coach for the top and the middle of the back. (istock)

Stability zone: core and oblique

“Your heart is more than you see in the mirror,” said Suazo. “Real basic training concerns stability and protection of the spine.”

His favorite movement for stability is Paloff’s press. “Anchors a band, press straight and resisting rotation,” he said. “Make it standing or kneeling. This is how you teach your body to prepare and protect your back during daily life.”

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Mobility zone: shoulder and rotator cuffs

“Healthy shoulders are essential if you want to continue to train for decades,” said Suazo. “They are involved in almost all movements, so you need it strong and mobile.”

For this area, the coach recommends traces of the face, rear flute flies, light band rotations and controlled air pressure pressures. “This combination allows shoulders to feel good and move well,” he said.

For the shoulders, the coach recommends traces of the face, rear flute flies, light band rotations and controlled air pressure pressures. (istock)

Greening area: hands and forearms

“The strength of grip is one of the first things that people lose with age, and it is one of the most important – a strong handle keeps you independent,” said Suazo.

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Farmers’ ranges are Son Go-To to improve the strength of adhesion. Suazo recommends targeting 70% of your body weight in each hand.

“Pick up weights, stand up and walk with intention,” he suggested. “The suspension of a traction bar also works. Build this handle and you will notice a difference in all other elevators.”

“When you train the back of your body, the front side looks and works better.”

According to the coach, the construction of these five muscular groups completes the six pillars – pushing, drawing, transporting, loading, the air press and the squat.

“Your hinge and transport become more powerful with strong glutes and hamstrings,” said Suazo. “Your pull -ups and presses feel stronger with a stable back and nucleus. Even your posture improves, which makes your mirror muscles more beautiful too.”

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Quick mirror routine

The coach offered this simple way to start by targeting non -mirral muscle groups.

• 3 Sets of 8-10 lifted from the ground
• 3 series of 10 Paloff presses per side
• 3 farmers with 30 to 45 seconds each
• A short walk to finish

Suazo said it was always important to make the basic movements of force, such as pumps and curls. (istock)

“Mirror-free training is the way you build a hard body-it’s the way you stay loud, straight and painless,” he said. “When you train the back of your body, the front side looks and works better.”

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That said, Suazo said it was always important to make the basic movements of strength training, such as pumps and curls.

“But start to pay equal attention to the muscles that you do not see in the mirror. This is where the real difference is made – not only in your appearance, but in the way you move.”