Muscle strengthening: four benefits and five useful home exercises

Muscle strengthening: 4 benefits and 5 useful home exercises

Increasing muscle strength not only improves muscle size and mass, but also has many benefits in athletic performance and overall health. Regular muscle-strengthening exercise also helps you have a great health and helps you fight the problems associated with obesity and overweight.

What is muscle strength

Muscle strength is the ability of your muscles to function, your ability to move and support. It is measured by the amount of force you can exert and the weight of the object you can lift in a short amount of time when you practice and promote athletic activity. When you exercise, muscle fibers are torn off and the body begins its natural repair process by rebuilding bonds with new muscle fibers. In addition, muscle strength also enhances overall health and promotes athletic performance. As new muscle fibers are continually regenerated as you move or exercise, they thicken and make the muscle bundle bigger. This means increasing muscle strength so you can perform strenuous movements and activities without getting tired.

What is muscle strength

4 benefits of strength training workout

1. Protect bone health and muscle mass

As time goes by, the aging process takes place for all people and all genders. Some studies said, from the age of 30, we begin to lose 3 to 5% of our muscle mass each year as a result of the aging process. Regularly practicing strength training and muscle exercises twice a week for 30 minutes, you can improve functional performance as well as bone density, structure and strength. In addition to the structural activity and strength of the bones. In addition, strength-building activities also help maintain or increase muscle mass.

2. Help with weight loss

Muscle strength training is very useful for weight loss and boosting metabolism. When you exercise, the muscles burn calories and the excess fat helps you lose weight significantly. Several studies have shown that between those on non-exercise diets, diets only aerobics and dieting but doing strength-training exercises 4 times a week for 18 months. The results showed that those who dieted and performed muscle-strength exercises lost the most fat compared to the other two groups.

Help with weight loss

3. Beneficial for heart health

In addition to burning calories and fat, strength training exercises also help improve blood pressure, good for the cardiovascular system. It also helps to prevent causes of the causes of cardiovascular diseases. Work out regularly if you have time or do muscle-strengthening activities once a week plus 150 minutes of moderate weekly intensity activity to help prevent high blood pressure and lower your risk. heart.

4. Endurance for daily activities

Aging causes your joints to stop working properly, leading to pain, increasing the risk of injury, and reducing your body's endurance. Strong daily strength training can help you increase endurance, get healthier, increase the muscle mass lost due to aging and improve daily performance.

5 strength strengthening exercises at home

Home workout muscles are quite simple, especially for beginners. Strength-strengthening home training is a type of exercise that doesn't require too much investment in equipment. You can be standard are some second following here to start the new file at home:
- An exercise mat
- Weight set (If you can't afford weights, you can still use a water bottle, sandbag or canned food instead)

Here are 5 recommended strength training exercises that will help in building your muscles in a strong way. Exercises that usually focus on important organ groups such as legs, hips, back, chest, abdomen, shoulders and arms should be done at least twice a week. A set is usually from 8 to 12 repetitions, performed from 2 to 3 sets.

1. Squat with barbell placed in front of chest

First you need to prepare a barbell. Next, keep the dumbbells in front of you, with arms shoulder-width apart. Note that the bar must be at shoulder position, not leaning on the neck, keep the chest and back straight and then perform the squat slowly, remember to squeeze the abdominal muscles and straighten the back.

Squat with barbell placed in front of chest

2. Deadlift with barbell

First you need to prepare a barbell. Next, start with an upright position, with feet shoulder-width apart, and hands holding the dumbbells at hip-height. Legs bent slightly, the bucket part must be facing back, slowly lower the dumbbells, keep your back straight and squeeze your buttocks. Try to keep the bar close to your body, drop the dumbbells down deeply, push your hips forward and back into head position.

Deadlift with barbell

3. Push the barbell on a horizontal chair

First you need to prepare a barbell and a horizontal bench. Next, lie down on the chair, your eyes parallel to the long bar, and place your arms shoulder-width on the bar. Use the full strength of your arms to gradually lift the dumbbells by keeping your arms straight, then lower the bar to the center of your chest and raise to the starting position, arms evenly straight.

Push the barbell on a horizontal chair

4. Sit up straight and lift dumbbells

First you need to prepare 2 dumbbells and a chair with back support. Next, use all of your arms to lift the dumbbells and lift them up above your shoulders, wrists and palms facing front, forearms perpendicular to the shoulder blades. Then, lift the two dumbbells above your head and return to starting position.

Sit up straight and lift dumbbells

5. Pull the hand weights

First you need to prepare a hand weights weighing about 9 kg and a chair. Next, left arm straightened, left hand on chair, left foot on chair, right leg straight on ground, right hand holding dumbbells. Try to use force in shoulder contraction, abdominal muscle tension, lifting weights closer to the body. Then, slowly lower the dumbbells and switch sides.

Pull the hand weights

Note for safe and effective strength training

To build a healthy muscle and improve muscle size. In addition to regular exercise you also need to pay attention to a muscle resting regime, usually muscle groups have a recovery time of at least 48 hours. In addition, you also need to pay attention to proper exercise regimen, do not forget to spend 1 to 2 days a week completely resting for muscle groups to recover.

Nutritional supplement for muscles

Besides exercise, nutrition also plays an important role in enhancing muscle strength. Every day you should consume about 2 to 3.1g protein per kilogram of body weight and divide them into meals throughout the day. Prioritize plant-based protein intake, as getting protein from animals will cause you to consume more bad fats and cholesterol. Don't forget to increase the amount of fiber from vegetables, fruits, and legumes, and cut down on processed foods, sweets and sugary foods in your daily diet.

Nutritional supplement for muscles

Hopefully through the above article you have better understand about Muscle strengthening: four benefits and five useful home exercises as well as how to lose weight quickly. Stay tuned for new articles on Healthy Life For You to be updated with useful information about Health And Fitness !

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