Strength Training

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Strength training utilizes resistance for building up endurance and development of the body. There are many advantages of strength training. It makes the bones and joints stronger, builds up muscles, improves metabolism, keeps the heart healthy, and reduces the risks of Adonis Golden Ratio injuries and illnesses.

The principle of progressive overload is used in strength training as well. Start with the smaller weights at first and then slowly graduate to heavier weights as your muscles build up. Do not make the workout too easy for yourself, of you will not build up anything at all. Strength training is also used as part of training programs for various other sports like basketball and football.

The structure of your exercise regime depends on what you expect out of strength training. You should be clearly aware of your goal, whether it is endurance building, muscle building, or just weight loss. While designing a program for strength training, you should include at least one exercise for every major muscle group.

You should always do at least 10 minutes of cardio before the actual exercises. You should train 6 days a week, and definitely rest for one day. You should keep increasing the weights as you slowly develop muscles. As a beginner, you should do around 12 repetitions of each exercise. The ideal amount of weight you should start with is when you can do just 12 repetitions with that weight.

Here is a list of exercises that you can include in your own program for strength training:

  1. Chest Press: This exercise requires the specialized chest press machine. You have to sit on the bench and hold the handles of the machine. Try to bring those handles closer together. You will feel a slight pressure on your chest. Now slowly bring the handles back to their original position.
  2. Seated row: This one requires the seated row machine. You have to sit on the bench with your back straight and hold the handles. Similar to the rowing action, you have to take the handles forward, bring them back to the original position, and then pull them towards yourself. The entire motion completes one repetition.
  3. Lat pull downs: This is done on a cable lat machine. You have to sit on the bench and tuck your knees under the knee pad. Hold the cables, and pull them downwards till they are at your shoulder level. Take the cables back to their original position. These machines have adjustable weight resistances.
  4. Reverse crunches: This exercise works on your abs and does not require extra equipment. You have to lie down on the floor on your back. Now bend your knees and lift your feet of the floor. Bring your knees closer to your chest. Hold this position for some time, and then slowly get back into the original position.
  5. Dumbbell Kickbacks: Keep one knee on the bench, and keep the other foot straight on the floor. You have to bend your upper body till it is parallel with the bench. Hold a dumbbell with one arm, and take it backwards. Hold this position for some time, and then bring the dumbbell back. If your left leg is on the floor, remember to lift with your left arm too. Reverse sides and repeat the exercise.

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