strength training
Why strength training is a very good choice for all of us? Honestly, these exercises play an important role in the health and beauty of the body and make you strong and increase your endurance. On the other hand, the beauty of the body and being fit depend on doing strength sports. This article from Vitamin helps you to better understand strength training and also provides you with a sample training program that you can practice at home.
What is strength training?
Strength training (or resistance training) refers to training that is designed to strengthen the body’s strength and endurance. Resistance or strength training deals with weights, but is not limited to just weights and dumbbells. For many sports, strength training is a supplementary exercise that should be done alongside the main sport for better success and better development of the athlete.
Sometimes I mistakenly think that strength training is only good for “bulking” or is only necessary for “men”; But exercises are very important and necessary for everyone, even those who do not change their strength in appearance.
List of exercises and strength sports at home
Here we want to teach you 10 strength exercises. These exercises do not require any special equipment and you can do them at home with the advice of your trainer. Before starting your exercise program at home, it is necessary to warm up your body well.
1- Walking on hands and standing
2- Cross climbing
3- Plank jack burpee
4- Knee jump and squat
5- Paired forward jumps, knee high squats
6- Plank roll and snap jump
7- Diagonal jump in swimming mode and periodic hand touch
8- Burpees and jumping with one hand alternately
9- Burpees and long knee jumps
10- Snap jump and swim to the sides
How to do strength training?
There are many ways you can train and strengthen your muscles both at home and at the gym. If you have access to gyms, you can use equipment such as dumbbells, weight plates or barbells and kettlebells. Also, in the gym, there are different types of fitness equipment that are used for strength training in a specialized way, such as the cable machine, the Smith machine, or the leg press machine.
But if you train at home, you can easily do strength training without weights and without machines and enjoy its benefits. In the following, we introduce a series of ways to perform strength training.
Dumbbells: You can do a wide variety of exercises with a pair of dumbbells, from squats and lunges to shoulder presses and push-ups.
Body weight: training with body weight means using your own body weight as a resistance force against the muscles, and by the way, it’s not easy at all! Exercise with body weight puts a lot of pressure on the muscles and stimulates their growth; For example bodyweight squats, swedish swimming, burpees or crunches.
Resistance Bands (TRX): Resistance bands like TRX are tools that consist of a series of strong straps with strong handles and allow you to perform a variety of exercises. Exercises like Plank with T-rays, Shinswedi with T-rays, etc.
Resistance bands (such as bodybuilding bands): Resistance bands are another very practical and effective option for strength training, which allows you to perform a variety of strength exercises to increase endurance and muscle growth with just one long band.
What are the benefits of strength training?
Endurance and strength training has many benefits and is recommended for all people who work out. Some of the benefits of strength training are as follows:
Reduce body fat
Improve heart function
Increased metabolism
Improve joint function
Better mood and “stronger”
Increased bone density
Increase physical fitness
Reduce the risk of injury
Improve posture and balance
Prevention of osteoporosis
Increase lean muscle mass
Increase bone strength and resistance
Brain health and improving cognitive functions
fastinfosearch site provides the best information
Suggested content:
No comment