Improving your muscular strength and definition can ensure a host of benefits such as weight loss and a healthy lifestyle. Did you know that in 2019, about 28% of adults aged 18 and above did not exercise enough? If you wish to improve your muscular strength, here are some exercises you can try out.
Squats are one of the simplest forms of strengthening your muscles. They target the muscles of your lower body and can also be performed using barbells. The primary muscles in use here are the quadriceps and the gluteus maximus.
Maintain a wide stance and then put your feet squarely under the bar. Lift the bar from the racks with the help of your legs. Keep your weight centered and try not to lift from your heels or toes.
Next, bend your knees gradually without moving any part of your torso. Do not lean forward. Try to maintain constant and even tension in the muscles to avoid a muscle pull. Slowly return to your starting position, keeping your body and back erect throughout. Exhale when you push through the heels and stand.
Lunges are also a great way to build muscles like your quadriceps, hamstrings, hips, and calves. You can perform lunges using dance workout music too. First, bend your knees and lower the body until the back of the knees is a few inches off the floor. The front of your thighs should be parallel to the ground and the back knee will be pointing towards the floor.
Make sure your body weight is comfortably distributed between both legs. Next, push back up to your starting position and keep your weight on the heel of your foot. Performing lunges can have many benefits. Your hip flexors will be stronger the more you try out lunges and your body is able to maintain balance well.
Biceps curls are also known as arm curls or dumbbell curls. The biceps are the muscles located in the front of your upper arms. If your biceps are well-maintained and strong, you can easily pick up items like heavy grocery bags.
Biceps curl is a very popular muscle-strengthening technique that not only works out the muscles of your upper arm but also those of the lower arm. Stand with your feet about hip-width apart, keeping your abdominal muscles engaged.
Next, hold each dumbbell in one of your hands and lift the weights so that the dumbbells reach your shoulders. Make sure your elbows are close to your ribs. Lower the weights back to the starting position and do about 8-10 curls in each set.
Regular pushups can strengthen a lot of muscles in your body, including those of the chest, arms, and back. If you work in a place that involves pushing heavy items, performing push-ups at home can make your tasks much easier.
Contract your abs and tighten the core of your body by pulling your belly towards the spine. Slowly bend your elbows and keep lowering yourself to the floor till your upper arms make a right angle with your lower arms. Inhale as you do this step.
Now, exhale when you contract the muscles of your chest and push your arms back up through your palms. Return to your starting position. Make sure your core is tight throughout the pushup sessions and your body is in a straight line.
Planks help to work out the upper portions of your body and strengthen your core muscles. The stronger your core is, the better mobility you’ll have. Begin with your face downwards and your forearms and toes on the floor. Your head should be relaxed and you should look downwards. Draw your navel towards the spine, keeping your body straight right from your ears to the toes.
Make sure your shoulders face down and your heels are over the balls of the feet. Next, hold yourself like this for about 10 seconds, and then release your body. As you keep progressing, you can increase the time to 30-40 seconds.
Over to you…
These five ways are guaranteed to improve and strengthen muscles in various parts of your body. Initially, your muscles might feel stiff and sore but don’t give up. Keep working out and gradually you’ll see a lot of improvement!
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