Wondering how to lose that belly or the tough fat sitting on
your thighs? Here is something that never fails – strength exercises.
Introduce Strength Training:
·
Any exercise that specializes in using
resistance to induce muscle contract for building strength, anaerobic endurance
and size of skeletal muscles is strength training exercise.
·
When the target from an exercise is building
muscles and core strength, it is called strength training.
·
Strength training works by increasing the
metabolism of the muscles. Higher the metabolism, higher the calories needed to
keep the muscles in shape and hence higher calories burnt and fat lost.
·
Excess Post Exercise Oxygen Consumption (EPOC)
is increased and therefore even 38 hours after an exercise, you may still be
burning fat.
·
Resting Metabolism Rate (RMR) is increased which
means more calories are needed for the metabolism of the muscles when they
increase in size and strength. Every one pound of muscles gained increases RMR
by about 30-50 calories.
·
Increased bone, muscle, ligament and tendon
strength are the results of strength training exercises.
·
Bone density is improved, as also cardiac
function. The body is lesser prone to injuries, joints are stronger too. Good
cholesterol or HDL is elevated.
·
Strength training involves repetitions, sets,
tempo, force and exercises in various combinations to get the desired results
for increase in size, endurance or strength of the muscle groups.
Introduce 5 Basic Exercises
·
Standing Calf Raises
o
Your legs workout isn’t complete without strong
calf muscles. However, they can be trained more often than other large muscle
groups.
o
While quadriceps and hamstrings are larger
muscle groups, and hence get more attention in training, calf muscles are very
important because they are used in virtually every activity including stepping,
which includes walking, running and climbing.
·
Leg Extensions
o
Leg extensions are an isolation strength
training regime targeting quadriceps muscles in the legs.
o
Leg Extension Machine is used for this workout
and is made by different manufacturers.
o
The exercise involves bending of the knees,
extending legs, and then lowering them to rest position.
·
Biceps Curls
o
Any weight training exercise that targets biceps
brachii muscle may be called Biceps Curls.
o
It is an isolation exercise involving lifting of
weights via curling motion of the arm primarily involving biceps muscles.
·
Shoulder Press
o
Shoulder press may also be referred to as
overhead press.
o
It is a compound strength exercise which is
performed when standing.
o
Weight is pressed straight upwards until the
arms are locked.
o
Dumbbell press is a variation done with
dumbbells instead of machine.
·
Military Press
o
It is a variation of overhead shoulder press
with no pre-movement momentum and strict form.
o
It targets deltoid muscles as well as triceps.
Bench Press
·
Bench press is an upper body exercises.
·
It is a compound exercise with primary focus
being pectoralis major muscle.
·
Supporting muscles include triceps, trapezii,
and corachobrachialis.
·
Steps for performing Basic Bench Press:
o
Lay down flat on your back in relaxed and
natural position.
o
Make sure your shoulders aren’t in awkward
position.
o
Your feet must be flat on ground.
o
The bench should properly fit your shoulders.
Narrow or wider bench may not be as effective.
o
Do not use cushiony bench if you lift heavy
weights.
o
Now move your arms straight out and bend the
elbows to move your hand up to touch the bar.
o
Widen your grip. It increases the amount of
pectoral muscles involved.
o
Before adding weights, just use bar to start the
exercise.
o
Lift the bar and hold it directly above your
chest.
o
It is important to inhale while you do this.
o
Now move the bar up. The bar must be moved to
the normal stretch of your arms.
o
Exhale during the process.
o
Do eight repetitions of the same.
o
Increase the weights by 5 or 10 pounds.
o
Do not touch or hit the rod or weights on the
chest anytime during the exercise.
Deadlift
·
Deadlift is a weight training exercise.
·
Deadlift along with squat is a complete
exercise, one of the very few exercises that involve full body to lift weights.
Therefore it is a complete strength training exercise.
·
Different muscle groups targeted by deadlifts
are quads, hamstrings, gluteal muscles, lower back, traps, and forearms.
·
Steps to do a Deadlift:
o
Put the barbell on the ground with weights being
added as per your fitness and strength.
o
When not sure, start light and add weights later.
It is a good idea to start with 5 pounds.
o
Place your feet almost shoulder width apart.
o
Stand such that the balls of the feet are
directly below the bar.
o
Point your feet slightly outward for more
balance.
o
Bend your knees while keeping your back
straight.
o
Bend from the hips and not waist.
o
Grasp the bar and keep your arms straight.
o
You may use mixed grip with one palm pointing
outward and one inward, or you may use simple grip with both palms pointing
outwards.
o
Lower your hips.
o
Your thighs must be parallel to the floor.
o
Straighten your back and look straight ahead.
o
Lift your hips and shoulders at same rate and
thereby lifting the weight.
Pull Ups
·
Pull-ups are strength training or weight
training exercises aimed at building upper body strength.
·
The main target muscle from the exercise is latissimus
dorsi muscle in the back with various other supporting muscles.
·
Pull ups are also used in measuring upper body
strength in armed forces, and therefore it is an ideal test used in many armed
forces around the world.
·
Steps to do a pull-up:
o
Grip a pull up bar in either supinated
(underhand) or pronated (overhand) grip.
o
In the beginning, your arms must be fully
extended and relaxed.
o
Until the chin is slightly above the bar, pull
your bodyweight up.
o
Now lower yourself, making your arms fully
extended.
o
Do 10 repetitions and 3 steps if possible. With
more practice and stamina, you can increase it to more repetitions and steps.
o
You may want to cross your legs to keep weight
cantered and throw away your shoes to lose the extra weight.
·
A tradition pull-up doesn’t involve any swinging
or kipping, meaning that no assistance from legs is used.
·
It replies only on the upper body strength.
·
American Council on Exercise issues a safety
advice which states to not put undue pressure on your shoulders while pulling
up.
Barbell Squat
·
Barbell squats are a type of squats requiring
more work and hence they are more intensive than squats.
·
They train both upper and lower body, mainly
targeting the biggest muscle groups of the body.
·
They also work out hamstrings, lower back and
shoulders.
·
Since the weights are added to shoulder, care
must be taken as it can hurt spine badly.
·
Steps for doing Barbell Squats:
o
You may choose to stand hip width or shoulder
width apart.
o
Just above the shoulders, on the meaty part of
shoulders, that is trapezius muscles, place the barbell.
o
If it hurts to place directly, use a bar pad.
o
Lower into the squat position by bending your
knees.
o
Either when your knees are at 90 degree or when
the body loses its natural arc, stop.
o
To stabilize your body with a strong torso, use
glutes and legs by contraction.
o
Slowly stand up to the starting position.
o
Take care not to lock your legs in the process.
o
You may take 10-15 repetitions of 1-3 set
cycles.
o
As in any exercise, if you are not sure start
with a lesser weight than you think you can take.
o
Knees must always be maintained in line with
toes.
Barbell Rowing
·
Barbell rowing is an exercise targeting the back
muscles.
·
They are also called as bent over rowing.
·
In bodybuilding and power lifting, it is a fairly
important exercise.
·
Which muscles are affected particularly depend
on the form of barbell rowing exercise.
·
Various forms of the same may be
o
Underhand grip row, standing
o
Overhand grip row, standing
o
T-bar row
·
Steps of basic Barbell Rowing exercise:
o
Use an overhand grip to hold the bar. The hands
should be slightly more than shoulder width apart.
o
Stand on your feet shoulder width apart.
o
Knees should be slightly bent.
o
Lean approximately 45 degrees from the waist.
o
One big mistake that could be dangerous is curve
of the back. The back/spine must always be straight as curvature may cause
serious spine trouble.
o
Pull the bar till the lower chest.
o
Exhale during the process.
o
To stabilize your spine, it is advised to keep
your core muscles contracted.
o
Allow the bar to move to original position in
slow and relaxed, yet controlled movements.
o
Eccentric portions of the exercise must be
completed with focus being on the lats.
o
Cable and dumbbell versions of the same work
well too.
o
For more training of the biceps muscles,
reversed grip works well too.
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