Strength training: Involves using resistance, such as weights or bodyweight exercises, to build muscle strength and tone.
Strength training exercises are physical activities designed to increase muscle strength, power, and endurance. These exercises typically involve working against resistance, which can be in the form of free weights, weight machines, resistance bands, or bodyweight. Here are some common and effective strength training exercises:
Squats: Stand with feet shoulder-width apart and lower your body as if you are sitting down on an imaginary chair. Keep your back straight and your knees aligned with your toes. Push through your heels to return to the starting position.
Deadlifts: Stand with feet hip-width apart and a barbell in front of you. Bend at the hips and knees to grip the barbell, keeping your back straight. Lift the barbell by extending your hips and standing tall, then lower it back down with controlled movement.
Bench Press: Lie on a flat bench with a barbell or dumbbells held at shoulder level. Lower the weight to your chest and then push it back up to the starting position, keeping your elbows at a 90-degree angle.
Pull-Ups/Chin-Ups: Grip a horizontal bar with palms facing away (pull-ups) or toward you (chin-ups). Pull yourself up until your chin is above the bar and then lower yourself back down.
Overhead Press: Stand with feet shoulder-width apart and hold a barbell or dumbbells at shoulder level. Press the weight overhead until your arms are fully extended, and then lower it back down.
Rows: Stand with feet hip-width apart and bend forward at the hips while holding a barbell or dumbbells. Pull the weight up towards your chest by squeezing your shoulder blades together, then lower it back down.
Push-Ups: Start in a plank position with hands placed slightly wider than shoulder-width apart. Lower your chest to the ground by bending your elbows and push back up to the starting position.
Lunges: Take a step forward with one leg and lower your body until both knees are bent at 90-degree angles. Push off the front foot to return to the starting position and repeat with the other leg.
Planks: Support your body on your forearms and toes while keeping your body in a straight line. Hold this position for as long as you can, engaging your core and keeping your back flat.
Dips: Use parallel bars or the edge of a sturdy surface and support your body with your arms. Lower your body by bending your elbows and then push back up to the starting position.
Remember to use proper form and start with weights that are manageable for your fitness level. Gradually increase the resistance as you get stronger and more comfortable with each exercise. It's essential to warm up before starting a strength training session and cool down afterward to reduce the risk of injury. Consulting with a fitness professional or personal trainer can also be beneficial, especially if you're new to strength training.
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