Strength training used to be the realm of muscleman and fitness gurus. Today more people are seeing the value of strengthening their muscles as part of their regular exercise regimen. Part of the popularity of strength training is the versatility of exercising anywhere with as little or as much equipment as you prefer.
Have you noticed that your muscle tone isn't exactly what it used to be? That's because our muscles begin degenerating in our early twenties. You can stop the process by building up your muscles through resistance training.
Increased muscle mass will also speed weight loss and metabolism, raising the number of calories your body burns daily. One of the best perks is that your bones, joints, tendons, and ligaments will be stronger and more resistant to injury.
Don't just jump in to strength training without first learning the proper method. With smoothness and precision, perform the initial phase of each exercise for two counts, hold the position for two counts, and return to the starting position for a count of four.
Move through your full range of motion. Your weight is too heavy if you need to jerk, lean, or swing to complete an exercise. Each exercise has an ideal form which you should try to maintain through the full range of movement. And above all, keep breathing!
You will often hear trainers speak of reps and sets. You are doing a rep each time you do a movement from start to finish. The combination of reps you do before resting is a set.
Some techniques have you do sets that include as many reps as you can until full fatigue. Make sure you can do at least 12 reps in one of these sets. If not, reduce the amount of weight.
An equally effective approach is using a lighter weight to perform two or three sets of eight to twelve reps, resting for one to three minutes between each set. Adjust your weights as you improve.
Increasing muscle strength requires not only exercise, but also a rest period during which the muscles recover. The muscles need two days to fully rebuild. Knowing this, you will want to plan your workouts in a time frame that allows your muscles to fully recuperate.
Your muscles also need to be worked in a balanced fashion. Don't focus too much attention on any one muscle group. Alternate between upper and lower body workouts so the muscle groups not being used can rest while you are working the opposing groups. Your muscles need one complete day off weekly.
Abs are the one area that can be worked daily, although that region still needs a day of rest once a week. Crunches are great for abs, but get creative to hit all the abdominal regions. Try twists, inclined curls, curls with your legs raised, elbow to knee bicycles, and reverse crunches.
The main focus of lower body workouts is the buttocks, or gluteals, as well as the legs, including the quadriceps, hamstrings, hips, thighs, and calves. You can successfully target all these areas with side lying leg lifts, seated or standing calf raises, lunges, squats, and wall sits.
There are numerous options at the gym to achieve the same effect, such as leg extension and leg curl machines.
You will primarily focus on the arms, back, shoulders, and chest when you are concentrating on the upper body. There are many machines at the gym to target your upper body, while at home you can do push-ups and chin-ups or do resistance activities with weights or a band.
When working to improve your strength, you may be discouraged by the times when you make no progress. Changing to different exercises or otherwise altering your routine will restart your momentum.
Seeing the increase in your strength and abilities is a highly motivating result of consistent strength training. You will never regret the time dedicated to improving the health and condition of your body.
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