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Strength Training Exercises

Strength Training Exercises

Squats

Squats are an excellent exercise for strength training because they work your glutes, quads, hamstrings and calves all at once.

How to do squats: Stand with your feet apart, toes directing forward or slightly angled outward then begin to slowly bend the knees and lower the hips while keeping your torso straight and abdomen pulled in. Make sure your knees stay behind your toes and that everything is pointing in the same direction you should not go lower than 90 degrees.

Recommended routine for squats is 2-3 non consecutive days per week for 12-16 reps

Lunges

Lunges are great for strengthening quads, hamstrings, glutes and calves

How to do lunges: Begin by standing in a split-stance with one leg forward and one leg back. Bend your knees and lower body down while keeping the front and back knee at 90 degrees. Keep your weight in your heels then slowly push back up. Make sure you don’t lock your knees at the top and that your knees don’t bend past your toes.

Recommended routine for lunges is 2-3 times per week for 12 to 16 reps

Push Ups

Push ups are very effective in strength training because they are compound movement using most of the muscles in your body. Push ups strengthens the chest, shoulders, triceps, back and abs.

How to do push ups: Get in a face down position on the ground, balancing on your toes and hands. Make sure your hands are wider apart than your shoulders and your body is in a straight line don’t drop down your middle and don’t stick your backside in the air. Begin to bend your arms and lower your body to the ground and stop when your elbows are at a 90 degree angle exhale and then push back up.

Recommended routine for push ups is 2-3 non-consecutive days per week while adding a rep each time you do the exercise.

Lat Pulldown

The lat pulldown will help to strengthen the latissmus dorsi and the major back muscles it is also a useful exercise for burning calories.

How to do the lat pulldown: Begin by sitting on the lat pulldown machine holding the bar with your palms further apart than your shoulders. Pull your abs while slightly leaning back. Bend your elbows and pull the bar down towards your chin, contracting the outer muscles of your back.

Recommended routine for the lat pulldown is 2-3 times per week for 12-16 reps.

The Plank

The plank (sometimes called the hover) is used in Pilates and Yoga it is a strength training exercise for working the abs, arms, legs and back.

How to do the plank: Begin by lying face down on a mat with your elbows rested on the floor next to your chest. Push your body up off the floor in a push up motion with the body resting on your elbows or hands. Contract the abs while keeping your body in a straight line from head to toe and hold for 30-60 seconds and repeat as many times as you can do it. It’s recommended that beginners start by doing this exercise on their knees and then gradually build your way up to doing it on your toes.

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