Every single exercise has some or the other health-linked benefits. However, when we talk about long and disease-free life, then strength training becomes very essential. Strength training is not only for shedding kilos or gaining muscle mass.
It is equally beneficial and necessary for people trying to stay fit. Lifting weight regularly can strengthen bones, slow muscle loss, and help to boost metabolism. But even in strength training, there are a number of exercises that can confuse people.
What Are The Basic Principles Of Strength Training?
Strength training consists of various components. The basic principles include the following.
Weight
Various weights or other types of resistance – for instance a 3 kg hand weight or fixed weight, body weight or rubber band – will be utilised for different exercises during your strength training session.
Exercise
A specific movement, for instance a calf-raise, is designed to strengthen a specific muscle or group of muscles.
Repetitions Or Reps
This term relates to the number of times you continuously repeat each exercise in a set.
Set
This is a group of repetitions that are performed without resting, for instance, two sets of squats by 15 reps would mean that you do 15 squats then rest muscles prior to doing another 15 squats.
Rest
You need to rest between sets. Rest periods vary according to the intensity of exercise being undertaken.
Strength Training Exercises For You To Try
Dumbbell Goblet Squat
- Step 1: Stand up nice and tall with your feet wider than hip-distance apart.
- Step 2: Hold onto one end of a dumbbell (in a vertical position) with both of your hands close to your chest.
- Step 3: Bend your knees. While you’re doing so, push your butt back so that you come into a squat position (thighs parallel to the ground).
- Step 4: Maintaining your spine and neck in a straight position, hold the pose for a few seconds before going back to your beginning position.
Dumbbell Lunges
- Step 1: Stand on the floor with your feet hip-width apart. Ensure that you take hold of a dumbbell in each one of your hands.
- Step 2: Move your left leg one foot forward and then lower your body until both your front as well as back legs form a 90-degree angle.
- Step 3: Your front leg should definitely not cross your toes.
- Step 4: Pause, rise and then take your right leg back to your starting point in order to complete one rep. Repeat the same with the left leg.
Dumbbell Row
- Step 1: Stand up straight and take hold of a pair of dumbbells in each of your hands.
- Step 2: Ensure that you bring your hands in front of your body with your palms facing your body. This is the beginning position.
- Step 3: Bend your elbows and then push your shoulder blades back to lift the dumbbells to your chin level.
- Step 4: Pause, then slowly lower the dumbbells back to the starting position.
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