"With the new day comes new strength and new thoughts."
I'm your Sir Angelo O. Galendez from BPED where HEALTH most MATTERS.
specializes in the inducement of muscular contraction through the use of free weights, weight machines, and resistance bands which builds the strength, size of skeletal muscles, and anaerobic endurance
Men and women of all ages can benefit from strength training, but get a doctor’s OK before beginning, especially if you haven’t exercised in a while.
Two or three 20- or 30-minute strength training sessions every week can result in significant health benefits:
Your body fat percentage will increase over time if you don't do anything to replace the lean muscle you lose over time. Strength training can help you preserve and enhance your muscle mass at any age.
Strength training may also help you:
Direction: Identify the different basic strength training activities by arranging the sets of letters provided before each statement. After the students arrange the letters provided, the teachers will call student who will answer.
U P S S H U P 1. The body is lowered until the cheat is approximately one fist off the ground then pushed off the ground to return to its original position.
R E P U S N A M 2. It requires the body to proceed in prone lying position followed by lifting up both arms and legs.
S C R E N C U H 3. This strengthening exercise is helpful in burning fat to the stomach area.
E D I SS C R E N C U H 4. This exercise will help the body in burning fat to the sides or waist.
Q A U S S T 5. This activity can improve the muscles in the butt area.
Traditional pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles.
Pushups are a fast and effective exercise for building strength. They can be done from virtually anywhere and don’t require any equipment.
Doing pushups every day can be effective if you’re looking for a consistent exercise routine to follow. You will likely notice gains in upper body strength if you do pushups regularly.
For the best results, continue to add variety to the types of pushups you do. You can also follow a “pushup challenge“ where you gradually increase the number of pushups each week. You can work up to doing 100 reps in two months.
To perform a traditional pushup:
1. Start kneeling on an exercise mat or the floor and bring your feet together behind you.
2. Bend forward to position yourself in a high plank, the top of a pushup position, with your palms flat on the mat, hands shoulder-width apart, and with your fingers facing forward or hands turned slightly in. Your shoulders should be positioned over your hands. Your feet should be together behind you and your back should be flat. Keep your abs pulled in.
3. Slowly lower your body toward the floor. Maintain a rigid torso and keep your head aligned with your spine. Don’t let your low back sag or your hips hike upward.
4. Continue to lower yourself until your chest or chin touch the ground. Your elbows may flare out during the downward movement.
5. Press upward with your arms. Continue pressing until your arms are fully extended at your elbows and you’re back in the plank, at the top of the pushup position.
6. Repeat the downward movement. Start with 10 pushups, or however many you can do with proper form, and work your way up as you build strength
The superman exercise is an effective and efficient exercise for people of all fitness levels. It targets your lower back muscles, glutes, hamstrings, and abs.
What’s more, it complements other core exercises — such as leg raises and sit-ups — that mostly focus on the abdominal muscles in the front of your body.
That said, you may wonder how to do it properly and safely to ensure you’re targeting the right muscles without hurting yourself.
This article reviews the superman exercise, its benefits, how to do it, and some common mistakes.
Though you may not become a superhero doing this exercise, you’ll definitely have a super strong core after adding it to your fitness routine.
The superman exercise is convenient, accessible, affordable, and easy to perform for all exercise levels. That’s why it can be a great move to add to your routine
The superman is a move that you can easily try today. Here’s how:
Strengthening Your Abs – If you want to work on your six-pack then you need to be incorporating crunches into your workouts. Crunches target your abs and train them to work in a coordinated manner. Other exercises, like push ups, side planks and glute bridges also help to train your abs as well, but crunches laser focus in on them. Another benefit is more core strength.
Hard “Core” Strength Building – As mentioned above, another benefit to doing crunches is that these exercises help to improve your core strength. Having stronger core muscles allows for better posture and balance. This helps your body function more efficiently as you’re doing your the day-to-day activities as well as exercising or participating in sporting events or competitions. A strong core and good posture will also help you not get injured or experience back pain.
Burn More Calories – Now you know that crunches make you stronger, but did you know that doing these exercises can also help to make you thinner? That’s right, you can actually burn several calories with just a few minutes of crunches. Here’s an example: If a person weighing 160-pounds did moderate crunches for 10 minutes they would burn about 54 calories, and vigorous crunches will burn 98 calories. A person weighing 190 pounds will burn 65 and 116 calories respectively. If you did crunches for a full half hour you could burn upwards of 300 calories.
More Good Stuff – One of the best things about crunches is that you can do them anywhere and it’s one of those types of exercises that does not require a gym membership. You can bust out a set before work, during lunch, or on a break. Even when you’re on vacation or traveling, you can always keep doing your crunches.
The standard crunch is done on the floor. To make it more comfortable, you can do it on an exercise or yoga mat.
To do a crunch:
Side crunches exercise is very useful to shape your body. The parts of your body that are most affected by this exercise are the stomach and waist.
This exercise targets to strengthen your sidewall. It will shape the curve of your waist so you will have a beautiful body in return.
Step 1. First, start by preparing a mattress to support your practice. Then, you can lay on the floor with your knees bent. Make sure your feet are firmly planted on the ground.
Step 2. Raise your hand, then lay it, and place your hands behind your head. Hold your hands to make sure you stay strong on your head when doing the exercise.
Step 3. Lower your knees to the ground on the right or left side of your body, then don't forget to keep your hips firmly on the ground. Your legs must stay together when doing this exercise.
Step 4. Slowly lift your right or left shoulder. Hold the contraction a few seconds to get results.
quats burn calories and might help you lose weight.
They also lower your chances of injuring your knees and ankles. As you exercise, the movement strengthens your tendons, bones, and ligaments around the leg muscles. It takes some of the weight off your knees and ankles.
They help make your knees more stable, too.
What’s more, squats may also help boost your bone mineral density for stronger bones. It adds strength to your skeleton, mainly in the spine and lower body.
Squats improve your flexibility, too. As you become older, your tendons, muscles, and ligaments become less elastic. Regularly doing squats can help slow down this process and limber you up.
Squats help you feel and look good. Squatting helps shape up your legs and butt since it targets the glute and inner thigh muscles. As your buttocks become firm, your posture and balance might improve.
Do squats the right way to protect yourself from getting injured. Poor form can take a toll on your spine and knees over time.
The right way to do a squat is to:
Directions: It is now time to apply what you have learned. The students will ask 20 persons, if they doing the five major exercises in strength training. When the results turn positive, then the persons know aware about the important of strength training exercises. If the results turn negative, the persons need to educate about the important of having strength training exercises. They will follow the format below.
Wouldn't you want to start exercising if you knew it would assist your heart, enhance your balance, strengthen your bones and muscles, and help you lose or maintain weight? Strength training, according to studies, can deliver all of these benefits and more. Strength training, often known as weight or resistance training, is a type of exercise that involves working a specific muscle or muscle group against external opposition, such as free weights, weight machines, or your own body weight, in order to build muscular strength and fitness. Start now and make your body healthier than before.