Strength training Exercises

Strength training workouts basically help in building up your strength and muscle in your body. It helps in targeting specific areas of the body, or muscle groups as we may call it. For Eg: biceps, triceps, hamstrings, shoulders etc. For beginners it is better to start off with a full body workout where u have two exercise per muscle group. Start off slow so that your body will get used to it gradually.
Those who don’t want to join the gym could invest in a few dumbbells, barbells, an exercise mat, a fit ball, a stretch band and a bench. This will make the workout a lot more interesting. In case you find these things too expensive, for your dumbbells you can use your old coke bottles(filled with water).

Key Pointers to be kept in mind before start strength training:
Ø Always start off with ten minutes of cardio and stretches. This will help your body to warm up. Even a set of exercise can be done with lighter weights.

Ø The most important part of weight training is to get the position of the exercise right. If the position is wrong then the effect will not be on the desired area.

Ø Let the momentum of your exercise be slow. If you are swinging while performing the exercise, then probably you are lifting weights that are too heavy.

Ø While exercising don’t hold your breath, see to it that your breathing is normal. Also,that you have a full range of motion * throughout the movement.

*Definition: Range of motion means the most distance you can achieve between the flexed position of a joint and the extended position of a joint. For example, in a bicep curl, full range of motion would begin with the arm straight and end when the weight comes close to the shoulder, elbow bent. You can often improve limited range of motion with flexibility exercises if you have chronically tight muscles.

Full Body workout:
Back:

Bent over rows

Description: - Begin with barbell on floor in front.- Stand with knees slightly bent and feet about hip distance apart.- Bend forward at hips, keeping low back straight.- Lift barbell up to abdomen.- Lower and repeat.

One arm Rows

Description: -

Begin in position shown.

Right leg bent, toes forward, right arm on right thigh,

left leg straight and extended back,

toes pointed to left.

Keep back straight, parallel to floor,

with shoulders squared.-

Begin with weight on floor.-

Raise it up to abdomen,

keeping elbow close to side.-

Lower and repeat.

Biceps:

Bicep Curls
Description: - Begin with arms at side, sit or stand, elbow straight, palms up, dumbbells or barbell in hand.- Bend elbows upward.- Return to starting position.

Bicep Hammer Curls
Description: - Stand with feet hip distance apart.- Begin with weights in hands, palms inward.- Bend elbow of one arm, bringing weight up and out slightly to outside of shoulder. Keep palms inward.- Lower while raising other weight in same manner

Chest:

Bench Press Description: - Lie on bench press bench.- Grasp barbell bar or dumbbells, hands shoulder distance or slightly more apart.- Lift weight off of support.- Lower weight to chest.- Push weight up.- Repeat and place bar back on support when finished.

Dumbbell Pullover
Description:- Lay on back holding weight straight overhead.- Keep elbows straight.- Lower weight until it almost touches floor and return to start position.

Shoulders:

Shoulder Press Description: - Stand on both legs holding weights in hands, palms inward.- Bend both elbows and turn palms upward.- Continue by lifting weights overhead and straightening elbows.- Lower by reversing motion and repeat.
*Can be done by raising one arm at a time, then alternating.

Lateral Raises Description: - Hold weights in hands.- Begin with arms at side elbows straight.- Lift arms out to side, up to shoulder level.- Keep elbows straight or slightly bent.- Return to start position and repeat.

Triceps:

Tricep French Press
Description:- Stand/sit with barbell/dumbbell in hands overhead.- Bend elbows, lowering bar/ dumbbell behind head.- Straighten elbows.- Lower and repeat.

Tricep Kickbacks

Description: Kneel comfortably on a bench with the same leg that you hold the weight with. Now with your back straight and your head looking straight ahead start with the weight at a ninety degree angle (as shown). Extend the weight keeping your elbow completely stationary.

Squats:

Description:

1. In correct posture, stand with your legs spaced shoulder width apart. Your focus should be on splitting the weight between your hip line and knee line.

2. Keep your abdominal muscles tight, knees bent and chest up.

3. Under control, push your hips back ( like your sitting in a chair) and squat directly down.

4. Stop where your feel comfortable (try not to let your back come forward) and stand the weight directly back up.

5. Under control, stop just before your knees are straight and reverse the motion back down.

**Can be done with barbell, dumbbells or even just free squats.

Lunges:

Description:

1. In correct posture, stand with one leg forward and one leg back. Your focus should be on splitting your weight evenly between your legs.

2. Keep your abdominal muscles tight, knees bent and chest up.

3. Under control, slightly move your hips back ( like you are sitting down in a chair) and squat directly down.

4. Stop where your feel comfortable (try not to let your back come forward) and push your weight directly back up.

5. Stop just before your knees are straight and reverse the motion back down.

Well hope u enjoy doing the full body workout. This workout can also be done if you are resuming your exercise after a long time.