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Strength training is beneficial for the health of athletes in a number of ways. You can build up your lean muscles, can reduce weight more easily, can improve the flexibility of your body, can make your brain much stronger, can lift up your mood and can boost up your energy level as well. So, weight training should be an important part of your workout routine, because it helps to improve your overall body fitness and also enhance your muscular endurance too. In strength training you actually make your muscles work against your own body weight, dumbbells, resistance bands, resistance machines and also against the barbells and dumbbells too. While it’s a well known exercise choice at numerous gym centers, you can likewise develop a powerful fortitude preparation program that you can perform anywhere in your house.
If you are trying to hit the gym, make sure you must have suitable gym outfits first. Elite sports gym workout clothes are immensely comfortable and are available at a cheap price too.
In todays’ blog, I will describe various strength training exercises which you can perform easily at home, if you don’t want to go to the gym due to some reasons such as ( pandemic or due to any other illness). So, let’s get started.
Find the best place to work out.
When you’re prepared to begin assembling your strength preparing exercise, the initial step is to observe a spot in your home that is suitable for exercising. You’ll need to observe a region that has adequate space so that you can move your arms and legs easily. And most of the time that place is in your garage, basement, or any other extra room, so it’s you who has to search and find the best suitable place for yourself. Also, keep in mind that you don’t have to invest too much in purchasing the strength training equipment. All you need to have is a medicine ball, stability ball, kettlebell, an exercise mat, and a resistance band as well. But, if in any case, you don’t even want to spend too much on this equipment, there is no need to worry, because you can get a little bit creative and can make your workout equipment. For instance, you can utilize sandbags, water bottles, or can lift some bricks as well and utilize them as your weight lifting tools.
Warm-ups.
Always start your workout with some warm-ups, because they improve your muscle flexibility. Imagine if you are starting your workout with tensed muscles, how painful it will become with sore muscles. So, make sure to perform 5 to 10 minutes of warm-ups before starting any sort of intense workout. You can take a stat with jogging, brisk walk or with skipping a rope too.
Types of strength training workouts.
First of all, you need to find a suitable place for you, afterwards, you have to observe that the surface of your workout place is smooth or very hard. If it is too hard, that means you need to get the workout mat.
Squats with lifting dumbbells upward.
Squatting with dumbbells will help you to strengthen the muscles of your core, glute, back, shoulders and triceps as well. If you are a beginner, you can perform this workout by raising your hands upwards without lifting the dumbbells. And once you get comfortable, and able to build strength you can start lifting some dumbbells.
How to perform
Remain with your feet marginally more extensive than your hips and your arms close to your body.
Gradually further your hips in a downward direction into a squat position.
Return into a standing position, and raise your arms upward.
Get back to the beginning position.
perform 2-3 sets followed by 9-12 repetitions.
Planks.
You can strengthen the muscles of your back, core, shoulders, and triceps by practicing planks. If you are an athlete or sportsman, your core muscles must be much stronger. So, for that, you need to make abdominal muscles stronger, and surely by practicing planks you can improve your core strength.
How to perform this workout.
Lay on your lower arms and toes just, keeping your body in the straight position with your butts gripped and your muscular strength locked in.
Attempt to stand firm on this foothold for 30 seconds. Assuming that is excessively hard, start with 20 seconds.
When you achieve strength and wellness, attempt to stand firm in a plank position for at least 1 moment.
Shoulder press with dumbbells.
If you want to strengthen your abdominal, core, shoulders, and arms muscles then a shoulder press workout with dumbbells is for you. If you are a beginner, start lifting lighter weight, and once you gain the strength, then you can add more weight to your workout regimen.
How to perform this workout.
Remain with your feet and shoulder-width separated.
Get the free weights (dumbbells) and lift them against your shoulders. Your palms should be facing towards the body.
Raise the free weights over your head until your arms are completely broadened.
Stop here for a couple of moments, and afterward take the free weights back to the height of your shoulders.
perform several sets of various repetitions.
Push-ups.
To enhance the strength of your shoulders, pectoral muscles, abdominal muscles, and triceps you must start practicing push-ups regularly, and they should be part of your workout routine as well.
How to perform push-ups.
get on the plank posture, with your palms straightforwardly under your shoulders.
Keeping your back level and supporting your abdominal muscles, bring down your body by bowing your elbows until your chest nearly contacts the floor.
Promptly get your body into the beginning position.
Rehash 8-12 times. take a start with 1-3 sets, and gradually move toward 4 sets when you get more grounded.
How to make push-ups less challenging.
A less difficult adaptation of the pushup should be possible by placing your weight upon the knees rather than your toes.
Resistance band workout.
A resistance band workout improves the strength of your arms, shoulders, and back muscles. Resistance band training workout is more convenient than weight lifting equipment and dumbells as well. So, it’s an excellent workout for the sportsmen as well as for the athletes too.
How to perform this workout
Remain with your arms stretched out.
with both of your hands, hold the resistance band. make sure the band should be corresponding to the floor.
your hands should be in a straight position, now start pulling the resistance band closer to your chest and also extend your arms at the sides of your body.
Crush your shoulder bones together, by keeping your back straight. Then, gradually return to the beginning position.
repeat the exercise.
Hip workout with the resistance band.
Circle the resistance band around your lower legs. You can involve a seat or divider for achieving the balance.
How to perform
keep your body in the right position, start pulling your leg at the backside, and make sure that it should be pulled straight.
Gradually return to the beginning position.
finish 10 reps with the help of your leg, then, at that point, rehash with your right leg.
Make 3 sets on each side to begin, and work up for completing 4 sets when you develop your stamina.
Leg press with a resistance band.
The muscles of your quadriceps, glutes, core, and hamstrings are strengthened by practicing leg press workouts with a resistance band.
How to perform the workout.
Lie on the floor, and start lifting your feet in an upwards direction.
Twist your knees, making a right angle. now curve the feet, arching your foot up.
Wrap the obstruction band around your feet and hold the closures.
Now start pressing your feet upon the resistance band, until and unless your legs are completely broadened.
Twist your knees to get back to a right angle.
Repeat the exercise, make several sets consisting of various repetitions.
Sit-ups.
By practicing sit-ups you can build up the strength of your core muscles, can improve your athletic performance, can strengthen up your diaphragm, and can improve your equilibrium as well.
How to perform sit-ups.
get on the workout mat in a way that your knees are twisted and feet level on the ground
Fold your arms before your chest.
squeeze your abdominal muscles to take your shoulders off the mat.
Hold briefly, then, at that point, gradually return to the beginning position.
Other than that, if you are a beginner trying to start any workout, as mentioned before, you need to get the appropriate gym clothes that have anti-wicking properties, are stretchable, and lightweight too. Elite sports gym attires are manufactured with high-class quality fabric and are designed suitably for your workout.
Why perform strength training exercises at home?
Most people perform resistance training exercises at home, because of the several benefits. When you practice the workout at home, it’s free of cost and you don’t need to pay any fee. Other than that, it saves a lot of time. I mean you don’t need to kill time in traveling, and also you need to work out in your comfort zone by keeping yourself secure and private.
