September 20, 2019

Strength Training

kankariyatina@gmail.com
Types of Exercise

Strengthening exercise can help regain muscle mass that diminishes as a natural part of aging. Strength training also stimulates bone growth, improves balance and assists with weight control. Strengthening exercises can be done with weights, resistance bands, or by utilizing your own body weight.

1. Lunges

lunges

Steps                 

1.Start by standing with your feet shoulder-width apart and arms down at your sides.
2.Take a step forward with your right leg and bend your right knee as you do so, stopping when your thigh is parallel to the ground. Ensure that your right knee doesn’t extend past your right foot.
3.Push up off your right foot and return to the starting position. Repeat with your left leg. This is one rep.
4.Complete 10 reps for 3 sets.

2. Pushups

Steps

1.Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral.
2.Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement.
3.Complete 3 sets of as many reps as possible.

3. Squats

Steps

1.Start by standing straight, with your feet slightly wider than shoulder-width apart, and your arms at your sides.
2.Brace your core and, keeping your chest and chin up, push your hips back and bend your knees as if you’re going to sit in a chair.
3.Ensuring your knees don’t bow inward or outward, drop down until your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position. Pause for one second, then extend your legs and return to the starting position.
4.Complete 3 sets of 20 reps.

4.Side Planks

Steps

1.Lie on your right side with your left leg and foot stacked on top of your right leg and foot. Prop your upper body up by placing your right forearm on the ground, elbow directly under your shoulder.
2.Contract your core to stiffen your spine and lift your hips and knees off the ground, forming a straight line with your body.
3.Return to start in a controlled manner. Repeat 3 sets of 10-15 reps on one side, then switch.

5.Situps

Steps

1.Start by lying on the ground on your back with your knees bent, feet flat, and your hands behind your head.
2.Keeping your feet glued to the ground, begin to roll up from your head, engaging your core throughout. Don’t strain your neck during the upward motion.
3.When your chest reaches your legs, begin the controlled phase back down to the starting position.
4.Complete 3 sets of 15 reps as a beginner.

6.Glute bridge

Steps

1.Start by lying on the floor with your knees bent, feet flat on the ground, and arms straight at your sides with your palms facing down.
2.Pushing through your heels, raise your hips off the ground by squeezing your core, glutes, and hamstrings. Your upper back and shoulders should still be in contact with the ground, and your core down to your knees should form a straight line.
3.Pause 1-2 seconds at the top and return to the starting position.
4.Complete 10-12 reps for 3 sets.