5 Forms of Resistance Training For Muscle Strengthening
“Load-bearing” means simply lifting weight or resistance training. Both of these are crucial if you want to build and maintain lean body mass AKA muscle. As the old saying goes, “if you don’t use it, you’ll lose it.” So, in order to mitigate muscle decline, you have to bear some weight.
Why? Because building up muscle and maintaining it through regular resistance training sessions boosts your metabolism. As you incrementally build up your metabolism, you’ll find that you burn more body fat. Not only that, but you’ll be physically stronger, have better balance, get better quality sleep, prevent injuries, and have a better general disposition.
The following 5 forms of resistance training are excellent for people who are on the move because you don’t need to visit a gym. All you need are some basic exercise bands, some dumbbells, and your own body; after all, one of the best things for load-bearing is your own body weight.
Form #1: Plank
1. Lie down flat on your stomach and contract your core muscles.
2. Raise your body up on your elbows and toes.
3. Gradually lower your gluts down until they are level with your shoulders. Squeeze your abs toward your spine. This contraction is the key to this form because it really works your core. Make sure your buttocks are not sticking up.
4. Hold this form for 30 seconds and increase it by two minutes as you improve. If you find this form too difficult, you can always modify it from your toes to knees.
Form #2: Leg adduction
1. Lay on your side and brace your abdomen.
2. Bend your top knee and place that foot in front of your bottom knee.
3. Slowly raise your lower leg off of the floor. Do not let your torso bend backward.
4. Focus on keeping your core engaged and contract the inside of your lower leg. Repeat 10 times while being sure to switch to your opposite side.
Form #3: Chin-up
1. Stand directly under the chin-up bar and reach your arms overhead with your palms facing either toward or away from you. Firmly grip the handles with a full-grip position (thumbs wrapped around the handles). Cross one leg over the other to stabilize your lower body and legs and brace your abdominal muscles to stabilize your spine.
2. Exhale and slowly pull your body upwards by bending your elbows and pulling your arms down to your sides.
3. Continue to pull your body upward until your chin is level with the bar. Pause momentarily and then slowly return to your starting position by allowing your arms to extend back to where they are fully extended. Repeat 10 times for 3 sets.
Form #4: Arm raises
1. Stand firmly with your feet shoulder-width apart. Begin to contract your core. Carefully place one end of an exercise band firmly under your right foot and hold the other end with your right hand, palm down. (If you are using dumbbells for this, hold the weight in your right hand.) Slowly raise your right arm out to that side until your arm is level with your shoulder. Hold for five seconds and remember to breathe. Slowly lower your arm. Repeat this 10 times through two sets. Be sure to do this with your opposite hand as well.
2. Next, keep the band under your right foot and with the other end in your right hand, palm down. Gradually lift the band in your hand so that it comes up at an angle in front of your body. When it comes parallel with your collar bone, hold for five seconds. Then lower it. Repeat this 10 times through two sets and be sure to work your opposite side.
Form #5: Straight leg raises
1. Lay flat on your back and engage your core.
2. Bend one of your legs at the knee and keep the other leg straight.
3. Maintain your back flat on floor posture and tighten the quad muscles of your straight leg. Then raise your straight leg off the floor until your thighs are parallel with each other. Hold this position five seconds and then lower your straight leg until it almost touches the floor. Make sure that your back doesn’t sway up off the floor. Repeat 10 times. Do two sets, and alternate to the other leg.
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