Exercises that offer resistance to help build muscle mass and strength are known as strength training exercises. While a few aerobic exercises do offer resistance, it is not the same as strength training. These types of exercises involve lifting heavy weights, which include free weights, machines and elastic bands. Before lifting weights, however, it is advisable to consult your physician. Strength training exercises can be divided into three categories:
Upper Body Exercises
Lat Pull-down
-Grab the bar with a firm grip
-Your grip should be wider than your shoulder width
-With your arms fully extended, keep your back straight and head slightly down
-Slowly pull down the bar
-The bar should reach the base of your neck
-Reverse the motion until your arms are fully extended again
Bicep Curl
-Stand straight with your feet shoulder-width apart, and your knees slightly bent
-Grab the bars and maintain a width that is slightly wider than the shoulders
-Raise the bars to your chest in an arc-like motion. Bend your arms and push the bars to the front of your shoulders
-Slowly, lower the bars until they are in the original position
-This exercise can also be performed using free weights and even water bottles
-It works on the biceps and elbow flexors
Triceps Pull-down
-Grab the bar with a grip which is around 10 to 15 cm apart
-Your feet should be at shoulder-width distance from each other with your knees bent slightly and your upper body erect
-With your arms bent, pull the bar slowly towards your lower body
-Let the bar rise slowly till it is at its original position
Abdominal Exercises
Abdominal Crunch
-Lie back down on the floor
-Bend your knees and bring your feet close to your buttocks
-Either fold your arms across your chest or place them behind your head, and tuck your chin into your chest
-With your abdominal muscles, lift your upper body towards the thighs
-At the same time, your lower back should be on the floor
-Lower your shoulders and upper body slowly and return to the original position
Lower Body Exercises
Squat
-Place the straight bar on the rack. It should be just below the shoulders
-Add the proper weights and place collars on both sides to hold them in place
-Step under the bar and place your arms on the bar
-Place one foot before your body and the other behind and then lift the bar off the rack
-Position your feet such that they are at shoulder-width distance with the toes pointing in the same direction as the knees
-Keep the back straight and your head forward
-With both firmly on the ground, lower yourself slowly until your thighs are parallel to the floor
-Bend your hips such that your buttocks stick out
-To go back up, press into the floor and slowly straighten the legs
-Make sure to keep your back straight
Leg Extension
-You will need the leg extension equipment to perform this exercise
-Sit in the machine after you place the resistance on the stack
-Place both your ankles behind the leg bar such that the bar touches your leg just above the foot
-Align your knees with the machine’s axis and grasp the handles on the side of the seat
-With your upper body erect, lift your legs so that they are right in front of you
-Slowly lift the weight
-Throughout the exercise, remain in your seat and keep your back straight
-Slowly lower the weight and return back to the starting position.
