Exercises in strength training
With strength training, all parts of the body can be trained through a wide variety of exercises. There are exercises for the shoulder and neck area, for the arms, for the upper body and trunk, for the abdominal muscles and the back muscles, for the buttocks, thighs and calves.
Before starting any strength training, you should warm up your body accordingly in order to prepare your muscles for the coming loads and to prevent injuries. In general, you should never do strength training under time pressure, but take enough time for each exercise. Because in this way correct execution of the exercise can be guaranteed. Incorrect execution can result in pain and injury. All exercises should be done on both sides, so that on the one hand both arms and both legs are always trained in the same way. On the other hand, you should always make sure to train agonist and antagonist the same way. As an agonist, the "player" (e.g. biceps) and as an antagonist the "opponent" (e.g. Triceps) designated. These are the anatomically opposite muscles that support each other. The agonist flexes the joint and the antagonist stretches the joint and thus performs the countermovement.
Correct breathing is part of good and correct training. When you are tense you exhale. This can be easily remembered by the two "A" at the beginning of the words. During relaxation, inhale, both words begin with "E".
Other important aspects are breaks, which should be adequately observed. During training you should not forget to drink enough fluids, as you can lose a lot of fluids through sweating. If you feel weak or ill before a training session, it is better to skip the training session and to recover completely first. In the worst case scenario, a dragged on cold can lead to serious heart muscle inflammation.
Exercises for all parts of the body are presented below, before a paragraph on exercises without a device follows at the end.
A good exercise for training the Neck muscles is the „Barbell Upright Row“ on the barbell. Especially the Trapezius benefits greatly from this exercise.
The starting position is a Stand shoulder-width apart With erect upper body. The barbell is held by the long arms and something broader when the feet stand apart. To begin the exercise, the Elbows bent and so those Barbell at chest level brought. The remain Elbows on the torso and do not kink outwards. The upper body is kept straight during the entire execution. Now the dumbbell is back slowly to the starting position let it sink back.
For training the Shoulder muscles that offers itself „Front raises with dumbbells“ on. The muscles used are the front, middle and rear portions of the Deltoid muscle, of the Triceps, of the large pectoral muscles and the Hood muscle.
The The starting position is shoulder width and Upper body erect. The dumbbells are in your hands with your arms straight down. Now the Arms raised upso that between the trunk and upper arm 90 ° angle arises. Keep your elbows straight. When the 90 ° angle is reached, the exercise is reversed and the arms are turned slowly to the starting position returned.
Another exercise for the shoulders is that „Cuban rotation“ and is especially good for the muscles around the Shoulder joint to strengthen. The The starting position is identical to the front lift with dumbbells, just the one for this exercise Barbell is used. This exercise should be preferred rather with one light weight to be started. The barbell is about to rise Navel height held so that in Shoulder and elbow joints each have a 90 ° angle arises. From this position the dumbbell is brought over the head without changing the angle in the shoulder and elbow joints. The dumbbell is turned upwards half a time around the shoulder axis, hence the name "Cuban rotation". Once the dumbbell is above the head, it is then returned to the starting position on the stomach and the exercise can be repeated as often as required.
When it comes to exercises for the arms, a distinction is made between exercises for the triceps and biceps. The "Triceps press with dumbbell"Is also called"French Press" known.
The starting position is a sitting position in which the dumbbell is held in a neutral grip in one hand behind the head. The elbow points upwards and there is a 90 ° angle in the elbow joint. During the execution, the dumbbell is pushed up until the arm is almost stretched and then returned to the starting position. You should always pay attention to the 90 ° angle in the elbow joint.
„Alternating curls“Are good biceps exercise.
The starting position is a shoulder-width stand with an upright upper body. A dumbbell is held in both hands with the arms stretched downwards. The shoulder and upper arm remain in their position and only the forearm moves upwards. The dumbbell is brought up towards the upper body and held there briefly. Then the weight is lowered back down. Here, too, the upper arm and shoulder remain rigid in their position. This exercise is now performed alternately on the left and right.
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One of the most famous exercises in strength training takes place when training the Back muscles and des Upper body Application.
„Pull-ups“ are effective and only require a “bar”.
Starting position is hanging on the pole, where the Hands wide apart to grab (V shape). The arms should not fully extended so that the back muscles are under constant tension. Now the Upper body up pulled up the Chest lightly touches the bar. When pulling up, the body should follow a straight line and not swing back and forth. Then the body is lowered back to the starting position and the arms are not fully extended.
One of the basic exercises for training the Pectoral muscles is this „Bench press“.
Starting position is Lying on his back on a bench with the Feet flat on the ground posed. The barbell will wider than shoulder width. The weight is lifted out of the holder and inhaled as it drops. The The barbell should briefly and lightly touch the chest at the level of the nipples and then pushed up explosively. The arms are fully extended. Alternatively, you can raise your legs, which increases the difficulty. After performing the desired number of repetitions, the barbell is lifted back into the holder. Beginners should consult an expert on this exercise.
„Push the dumbbell up“ is an exercise for that straight and oblique abdominal musclesthat requires a weight and an aerobics mat.
Starting position is lying on his back on the mat. The legs are bent towards the buttocks and stand on the floor. The Arms are stretched straight up and hold one Dumbbell. The head is off the ground and looking in Direction of weight. To perform the exercise, the dumbbell is pushed up as far as possible. Of the The upper body rises a little from the floor. At the highest point, the movement is reversed and returned to the starting position.
This is an effective gluteus exercise „Swinging your hips with the exercise ball“.
Starting position is on the Lying back on an exercise mat. Head, upper body, arms and pelvis lie on the floor, only the legs lie with the lower legs on the ball. To begin the exercise, pressure is applied to the ball with the calves so that the Buttocks stand out from the ground. The shoulders and arms remain on the floor. At the highest point will the Position held briefly and then lowered again slowly and in a controlled manner.
The „Leg curl machine“ is a suitable exercise for training the Thigh muscles. This exercise can only be carried out on one machine.
Man lies on his stomach on the device and hold onto the two handles provided with your hands. The lying position should be chosen so that the ankles fit exactly under the cushion provided. In this position they are Legs slightly bent and are therefore at the complete exercise under tension. In the When performing the exercise, the knees are bent, and the Ankle towards the buttocks drawn. However, the calves are only raised so far that they are not completely vertical. You should also make sure that the weight never touches the brackets but is always exposed.
Lower leg muscles
At the „Seated calf raises“ the calves are primarily trained and the ankles are also strengthened.
Here, too, you are in a machine, this time sitting. In Hip and knee joint is a 90 ° angle, the upper body is upright and the arms grip the two handles on the machine. The feet are on a board and on the knees there is a bar that is connected to the weight. By Pushing the ankles up, the knees raise the weight and the bar moves towards the abdomen. Then the weight is lowered again and the bar is pushed back over your knees.
Weight training at home
Want my one Strength training To complete at home, you usually don't have any machines, exercise balls or dumbbell bars available. But adequate strength training can also be carried out without these aids.
„pushups“ are a classic of home exercises. You let yourself through many variations make it difficult or even simpler. You can put your legs on a raised area like a chair to increase the difficulty. Or get on your knees to make the exercise easier.
Another well-known exercise is the „Sit-ups“which can also be varied in many ways. The legs can stand on the floor or be held in the air at an angle. They can be crossed or held in front of your chest with a heavy object to increase the intensity.
„Forearm support' and „Side support“ are excellent training exercises for the Core muscles (Stomach and back) and can be exercised on a blanket on the floor in every apartment.
For the move there is also the „Libra“ where you lie on your stomach on the floor and raise your arms / head and legs. The trunk and buttocks remain on the ground. Possible variations are the incorporation of arm and / or leg movements during the tense phase.
Even the Thigh and calf muscles can be trained from home without equipment. The „Wall seating“ is good exercise for that Thigh muscles. One should pay close attention to the joint angles, which are always used in this exercise 90° should be.
For the Calf muscles that offers itself „Tiptoe“ where you stand against a wall and alternately go on tiptoe and back down on your entire foot.
„Lunges“ round off the exercises and are highly recommended for the thigh and gluteal muscles.
In addition, many devices can also be improvised with household tools. Dumbbells can for example through Milk packs or Water bottles replaced so that you can do biceps and triceps exercises at home.