Resistance exercises for beginners.. amazing results
When it comes to resistance training for beginners, it's important to know that some of them don't need to use heavy equipment or go to the gym to build muscle. Rather, it can be achieved by practicing it at home, with thirty minutes of time devoted to it. "Madam Net" reviews a group of resistance exercises for beginners.
Types of resistance exercises for beginners
Resistance exercises for beginners are effective in building and strengthening all muscles of the body
Resistance exercises can be tough for beginners. However, the benefits it offers can't be beat: increase muscle, burn calories, strengthen bones and joints, improve endurance, and reduce risk of injury. Here are the types of resistance exercises for beginners to do at home:
Before you start doing resistance exercises, you should set aside a few minutes to warm up, as the latter helps prepare your body for more strenuous activity, and facilitates exercise. Start by doing 1 to 3 sets of each exercise. As you get stronger, you can progress to 3 to 5 sets per movement.
exercises resistance bands
1. Squat exercise
The squat is an effective exercise in strengthening the muscles of the lower body
Squats target the muscles in the glutes and legs, including the quadriceps, hamstrings and buttocks. If this exercise is difficult, you can start with a squat: squat in front of a chair (or bench) and gently press your buttocks into the chair with each movement.
Stand with your feet hip-width apart, and curl your toes forward or slightly outward. Keeping your back straight, slowly lower your hips; until your thighs are parallel to the ground. Pause briefly, being careful not to extend your knees past your toes. Then exhale and stand up.
Read more: Best warm-up exercises for beginners
This exercise works the upper body, torso and buttocks
At the top of the push-up, start with your body in a raised plank, palms flat on the floor and arms shoulder-width apart. Your back should be flat, and your feet should be together behind you. Keep your abdominal muscles tight inward. Slowly lower your body toward the floor, and don't let your torso or back droop. Once your chest or chin almost touches the ground, squeeze and straighten your arms. Keep your elbows slightly bent; To avoid overstretching.
This is one of the best exercises for training the back of your body, the glutes and hamstrings. It also engages the muscles in your shoulders and back.
Stand with your feet hip-width apart and your hands at your sides. Put your feet on the floor, push your hips back, and bend one knee slightly. Lower your body weight on it, while keeping your other leg straight. Make sure your knee is in line with your foot. Pause, then push back to start. Repeat on the other side.
4. The gluteal bridge exercise
This exercise helps to strengthen and tighten the muscles in the legs and buttocks after lying on your back with your knees bent and feet on the floor 12 to 16 inches from your butt. Press into your heels and glutes, to raise your hips toward the ceiling. Hold this for two seconds, before returning to the starting position.
Follow more: Bodybuilding exercises at home without machines
5. Reverse lunge
This exercise helps in strengthening the muscles of the legs
Start standing with your feet hip-width apart, arms by your side, with a dumbbell in each hand. Move the right foot back, and lower until both legs form 90-degree angles. Reverse the movement to return to the start.
6. Hollow Body Knots
It is an exercise that targets all the muscles of the body, including the muscles of the heart.
Lie on a mat with your legs and arms extended straight above your head, keeping them close to your ears. Grasp your toes, squeeze your thighs with your butt muscles, and lift your legs off the floor. Then, lift your shoulders off the floor while keeping your head neutral so you don't strain your neck. Your legs and mid-back should be off the ground, and should be banana-shaped, with your lower back and hips on the floor. Hold this shape for as long as possible, returning to the starting point.
Note from "Madam.net": If you suffer from a certain disease or take certain medications, it is recommended to consult a doctor before doing some exercise.