THE BEST EXCERCISE FOR YOUR STRENGHT

Strength training can be daunting and difficult for beginners, but the benefits are many: More muscle, higher calorie burning, stronger legs and joints and better endurance. Remember to combine strength training with cardio when planning your exercise program and try these strength training exercises.

General guidelines suggest that adults should do strength training twice a week with moderate to high intensity for good health benefits.

Start exercising with your own body weight to learn basic movement patterns

To master the different movement patterns before adding an extra weight as a dumbbell. This should always be a top priority, as it helps reduce your risk of injury and helps you lift more weight later.

There are some basic movements: Kneeling, hip movements, push-ups, and core work in addition to movements such as throwing, crawling and climbing. There are many variations of each of these movements, squats, push-ups, lunges and planks.

Handling only body weight allows you to focus on performance first, before you start loading with gear. It will benefit you later.

Squat

Experts agree: Knee bending is one of the best strength training exercises because it not only works as a workout for your legs, but also your core and upper body.

Stand with your feet slightly wider than your hips, with your feet forward. Look straight ahead with your arms in front of your body. With chest out, shoulders back and abdomen retracted. Slowly lower yourself as far as you can. Make sure your knees do not protrude past your toes. The weight should be on the heel, not the toes. Return to starting position without rounding your back when standing. Do these 15-20 times. To make it harder, hold a dumbbell on each side or hold a dumbbell in the center of your chest for more resistance.

Push-ups

Fortunately, there are many push-ups for all levels.

Start in a plank position with your arms out and then lower your body until your chest almost touches the floor. Keep your body in a straight line. Arms shoulder width apart.

Plank

People usually love or hate this exercise, it accelerates the strength of the whole body regardless of whether you do them from your hands, sides or forearms. Place your body in a push-up position with your arms shoulder-width apart.

Pull your stomach towards the spine to engage your core so that it does not drip down or protrude into the air. Place your shoulders over your wrist. Hold for 30 seconds for the first time until you can work up to a few minutes over time.

The back

Many of us sit at a desk at work, and as a result, our back muscles weaken when you sit at the computer. All types of exercise will give you better posture and prevent upper back and shoulder tightness in the long run.

Do you want to see results? Try to meet each major muscle group at least once a week and set reasonable goals

Set small goals to focus on consistent progress and monitor your progress each week. If you can do more reps or lift more weight, you know you are stronger and ready to move on to another intensity level. Strength is important, but it's just one component. Do not forget to also think about your cardiovascular endurance, flexibility with a good stretch, strength, speed, coordination, agility and balance.

Do not forget protein and some supplements are important ingredients too!

The Kickstart Team