Strength training is not just about building muscles but also helps maintain physical health. There are numerous effects on the body like reducing cholesterol, blood pressure, blood sugar level and most of all the strength.
Your body not only gets to feel the improved strength but your body achieves certain flexibility. Strength training is generally done with weights like barbells and dumbell but what if you do not have the access of a gym?
6 Things To Prepare For Your Workout Plan
You can still stay fit and get benefit of strength training program with those equipments. Instead of making use of dumbell you can make use of your own body weight, for instance a pushup.
If planning to do some weight lifting moves you can make use of household items like a water jug or a fully packed gym bag. Use sand or dirt to fill the water jog or the gym bag but start with a light weight and increase it gradually.
Strength Training Workouts
These workouts are designed to work on one or more than one muscle groups to improve strength and also improves metabolism. For beginners, try doing at least four of these exercises thrice a week.
This exercise is good for the entire body and the muscles included are quads, glutes, lower back, hamstrings, triceps, shoulder and abdominal muscles.Procedure: Stand straight holding the weight above the head gripping both the sides of the bag with both the hands. This would be the position of the hand throughout the exercise. Keep your feet shoulder width apart with hips little outwards helping you bend in squat position.
Do not slouch and focus at your back keeping it straight, take a squat position thinking you are about to sit on a small chair. Your hips have to come parallel to the knee joints, hold that position for around a second and rise back to the normal position.Start with 5 repetition but do not go beyond 12, if you can easily reach 12 then the weight is not enough for you or the position of squats is not correct.
This is the perfect exercise for body strength focusing on glutes, hamstrings, calves and shoulder. You can even feel the stretch in the ab and all you need is a heavy water jug.
Procedure: Hold the jug below the pelvis by using both your hands, your arm should be straight and feel the pull in your arms. Keep your body straight when you lean forward, your butt tucked out.It is half position of squats but knees are slightly bent, make use of your body force for squat up straight in standing position while your pelvis thrusts forward. You need to make use of your body weight to lift up and not your arms when you move your hands to the chest level.Once you reach there, lower the body at the starting position. Doing 20 repetition in the beginning would be more than enough for body and arm strength.
Here you would need a heavy gym bag and this is a good exercise for hamstrings, glutes, quads and back.Procedure: The weight needs to be placed right in front of the feet. Stand at a slight distance from the bag with feet close together. Bend towards the bag with arms stretched to hold the bags from both the ends keeping your back straight.Hold the weight and come back to the standing position keeping the weight at the stretch to your arms next to your thighs. Your legs and backs should be straightened as far as possible contracting the shoulder blades. This is one rep, repeat up to 5 reps so that you feel the strain on the muscles, if not increase the weight.
Single Leg Split Squats
For this exercise you need 2 water jug for weight and a knee height chair. This variation of squats emphasizes on glute muscles offering you a firm bottom and also works for hamstrings n quads.Procedure: Here we are are using two water jugs filled with weight like dirt or sand in both hand each. Keep your hands straight down on the sides and one of your feet on the table or a small chair while you face away from it.You standing straight holding both the weights on your sides and one leg on the chair while other straight is the starting position. Now lower your body down by bending your straight leg to do a squat.The leg on the chair also lowers but make sure you do not move the leg from the chair, lower till the knee of leg on the chair touches the floor and then get back to the first position. Do at least 5 repetition of this.
All you need is a sturdy chair to work on your triceps, deltoids and pectorals.Procedure: We make use of a sturdy chair so that it doesn’t move when you put your weight on it.Stand with your back facing the chair and put your hands at the side of the chair towards the edge giving a shoulder width distance between your hands.You need to bend you knees while keeping the hands straight in a position that you are seated right in front of chair which is your starting position.For muscle building you need to bend your hand in an angle of 90 degree by lowering the body without shifting your legs.Lower as far as possible with strain in your arms but your bottom shouldn’t touch the ground and get back to the normal position. If it seems difficult try at least 5 reps and not more than dozen. To make the exercise difficult place some weights on your lap.
For this exercise you need a heavy gym bag and this will work on your traps, deltoids and triceps. It really affects to strengthen the back and arms.Procedure:Stand upright with a shoulder width distance between your feet and push up your chest as if you as thrusting it out. Hold the heavy bag with its sides and bring it close to your chest as if resting on the collarbone.
Now push the weight upward while you squeeze the glutes which helps in stabilizing you. You have to hold the weight straight upwards for which you can even take your head backward. Keep it there for seconds and then bring your hands down till your shoulder. Do up to 12 repetitions.Strength training is good for everyone and for better results you can mix it with exercises for body weight . This should be done at least thrice a week, you no not need to over do it as extra workout can damage the strengthening process. If you have taken up exercise for weight loss incorporate some cardiovascular activities like running, jumping or walking to burn fat.