The Best Eight Strength Training Exercises

What is Strength Training?

Strength training is a form of exercise that incorporates or contributes to improving physical function. It allows your muscles to be stronger on a baseline level, which allows the muscle to function and age better. Strength training exercises will not only target to muscle group but also your bones become stronger and it improves your cardiovascular system.

Strength training exercises are one of the best tools in terms of fat loss. Many people think that running a lot and doing a lot of cardio is going to be the best way to lose fat mass but it’s actually dictated by how much muscle tissue you have. Because when you’re doing a run you’re not actually breaking down your muscle tissue so that you can’t repair, but in strength training exercises you’re breaking down the muscle tissue so that you can repair and that’s what strength training is all about.

Here the below-shown strength training exercises are mostly targeted to train all over your body which is pretty good, because while your training you have to target all over the muscles in your body. Each and every exercise has its own impact on your body.

1. Plank

Plank is one of the best exercises which strengthen the core muscles. First rest in the prone position, rest on your forearms and keep your legs straight and slight apart between your two foots. Form a straight line with your body from your head to toes.

Voluntarily contract your muscles with your torso. It is very impotent to mentally focus on all your muscles of the torso, while you are trying to voluntarily contract your muscles.

Stay in this position for at least 15 seconds and relax your muscles of the torso and return to the resting position.

Caution:

  • Your elbows must be in a straight line with your shoulders. This helps in avoiding overload on the shoulder joints.
  • Never arch your back while performing the plank.
  • Never try to lift the gluteus while performing the plank.

Recommended sets and reputations.

Beginners          – 8 to 15 seconds * 3 sets

Intermediate     – 22 to 30 seconds * 3 sets

Advance           – 40 to 60 seconds * 3 sets

 

2. Reverse Plank Bridge

Reverse plank bridge it is just opposite to the normal plank, but you will try to make a reverse bridge here. Sit on your glutes (seat of your body) and position your palms of hand on the ground. You’re going to find the neutral position as you can with your lumbar spine as shown in below figure. And from there you’re going to push into your feets in order to lift your hips and show your chest and abdomen to the sky and then low back down to normal position.

You’re going to exhale while you lift up, and inhale while you lower back to the floor.

Try to keep your shoulders open and keep your low back as neutral as you can.

It is really a great exercise to the muscles around the low back and glutes.

Recommended sets and reputations.

Beginners          – 8 to 15 seconds * 3 sets

Intermediate     – 22 to 30 seconds * 3 sets

Advance           – 40 to 60 seconds * 3 sets

3. Arch Hold

The arch practice makes your body flexible, it’s the basic exercise in terms of gymnastic in order to improve the moments of you back arching. The arch is a body position used in the various position of gymnastics whether its floor, the beam, the ring, and the bar. You can use this in your cross fit workout. In this strength training exercise, various back muscles are involved from top to end of your body.

 

First thing is you have to lay down on your belly, feet must be together and toes should be pointed. Your arms should be placed near your ears, and now you are going to fold yourself back, and the only thing should touch to the ground is your mid section (belly) of your body.

Recommended sets and reputations.

Beginners          – 8 to 15 seconds * 3 sets

Intermediate     – 22 to 30 seconds * 3 sets

Advance           – 40 to 60 seconds * 3 sets

 

4. Hollow Body Hold

Hollow body hold is just opposite to the arch hold. You have to lay down on your back and raise your legs up into the air and lift your hands and shoulders (total your upper body) up into the air and stay in that position minimum 10secs to 15secs.

Hollow body exercise in one of the major exercise in the strength training exercises. This exercise holds strength in your abdomen muscles and targets to pop six pack.

Recommended sets and reputations.

Beginners          – 8 to 15 seconds * 3 sets

Intermediate     – 22 to 30 seconds * 3 sets

Advance           – 40 to 60 seconds * 3 sets

5. Deep Squat Hold

Deep Squats shows a powerful impact overall muscle development in the lower body, hitting the glutes, hamstrings, quadriceps are to the maximum level compared to partial squats. In a study from Electromyography (EMG) analysis found that the depth increases, the muscles of the posterior chain (glutes and hamstrings) perform more effectively.

Spread your legs partially as shown in above figure and you can either keep your hands locked forward or lock your finger on the back of your head.

Keep your abdomen and chest tough and straight, squat down below your knee level and raise up. Deep squat strengthens your lower body.

Recommended sets and reputations.

Beginners          – 8 to 15 seconds * 3 sets

Intermediate     – 22 to 30 seconds * 3 sets

Advance           – 40 to 60 seconds * 3 sets

6. Scapula Raise Hold

Scapula raises give a great strength in your upper back muscles and make your scapula bones more flexible. First thing is to hold up to the bar and settle down, and slowly pull up your scapula bones and the upper back to a very small extent as shown in the below figure and slowly relax on the previous position of the body.

By doing this a couple of time regularly, your muscles look rock solid on your upper back and also adjusts the posture problems if you have any.

Recommended sets and reputations.

Beginners          – 1 to 3 repetitions * 3 sets

Intermediate     – 3 to 6 repetitions * 3 sets

Advance           – 6 to 10 repetitions * 3 sets

7. Dip Lean Support Hold

Dips exercise is to strengthen your hand power and targets mainly your triceps, forearms, chest, abdomen, shoulders, and your back muscles. There are many muscle groups involved in the dips exercise.

First thing is to place your hands on the bar and push your body towards up and slowly relax in the previous position. There should be no support for your feet, lock your feets one on other and perform this exercise.

Recommended sets and reputations.

Beginners          – 1 to 3 repetitions * 3 sets

Intermediate     – 3 to 6 repetitions * 3 sets

Advance           – 6 to 10 repetitions * 3 sets

8. Push Up

Push up mainly focuses on chest, biceps, triceps, shoulder, abdomen, and low-back areas. Simple and most powerful in one of strengthing training exercises, which basically covers all over muscle groups of the body. This over the mid section and top section muscles.

Keep your hands and legs towards the floor and push up and relax down (but not to the floor), be conscious about your mid section of the body maintain your pelvis neutral. keep your body straight and tough during push up exercise.

Increases muscle power and strength in the chest and biceps and all over your upper portion of the body.

Recommended sets and reputations.

Beginners          – 1 to 3 repetitions * 3 sets

Intermediate     – 3 to 6 repetitions * 3 sets

Advance           – 6 to 10 repetitions * 3 sets

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