Strength training is an important part of training, no matter what your fitness goals are, yet many people forget about it or even avoid it on purpose. However, it is these exercises that will make you stronger and thus enable you to be more skilled and motivated in your recreation. We asked why strength training is so beneficial and found a 5-exercise workout you can do at home.
Strength exercises they have a lot of benefits, and the main ones are for sure increase in physical strength and endurance and muscle building. Soon after you start doing them regularly, you will realize how much easier it has become performing daily tasks, such as carrying groceries from the store and lifting children in one's arms. They will also help you burn calories, which will allow you to indulge in one more dessert without a guilty conscience. And not only that: research also shows that exercises for strength they speed up the metabolism, which means that you will soon start with the same amount of calories consumed lose extra pounds.
Strength training is also known to help you lose weight very quickly fat, which is located around the belly. At the same time, they will improve yours general health, motivation for completing challenges and self-confidence. We have prepared for you strength training with 5 exercises, which you can perform at home.
1. Dropouts
Drop out steps we recommend it to anyone who wants to design the entire lower part of your body: with them, they get involved like this anterior and posterior thigh muscles as well as buttock muscles.
Start the exercise with a state of v upright position, with your feet placed in shoulder width apart. Then step with your right foot straight ahead and get started drop the hips. Your right foot should be bent at the knee at an angle 90°C. Your knee should not go over your toes and your torso should remain upright. Hold this position at least 5 seconds, then step back to the left with the right foot and do the exercise repeat with the left foot. We recommend it to beginners 10-12 repetitions.
2. Squat with arms raised
Crouch down are an exercise that you can do in a bunch of different ways, and we suggest you squats with arms raised. With them, you will strengthen both buttock and leg muscles, as well as core muscles (core muscles), shoulders and triceps.
Start the exercise with a state of v upright position, keeping your feet slightly apart wider than the hips, yours hands let them be thighs and straightened. First drop your hips in squatting position, then return to standing position and raise your hands above the head. Then return your body to the starting position.
We recommend it to beginners 1-3 sets, which include 8-12 repetitions.
3. Planking
Name exercise plank is a great way to increase the strength and stability of your core muscles or core muscles.
Start the exercise with lying on the stomach, then raise yourself up so that you are leaning on forearms and toes. In doing so, be careful that it will be yours back straight, yours buttock and abdominal muscles well compressed. At least hold that position 30 seconds, and we recommend it to beginners 3 repetitions.
4. Push-ups
Well known to everyone push-ups they are an exercise to strengthen yours breasts, shoulders and abdominal muscles and triceps.
First, position yourself for push-up, where they should be yours palms placed at the same width as shoulders. Then your body drop it, until it's yours chest as close to the ground as possible. Please note that your the back remains straight. Then return to the starting position and repeat the exercise 10 times.
5. Climber
At the end, do the exercise, which got its name from the fact that its movements are somewhat reminiscent of climbing.
First, put your body in the position you tried to hold as long as possible planking, except that you are leaning on instead of your forearm palms, and your hands are thighs. Then right knee push as fast as possible towards the chest and put the leg back in immediately afterwards starting position. Then repeat the exercise with the left leg.
Beginners are recommended to do the exercise 30 seconds and they repeat it in 3 sets.
