Exercise isn’t just about losing weight. Some people aim to improve their strength through exercise. as a beginner You may find the strength training section of the gym a bit intimidating. Don’t worry, because no one expects you to choose something challenging on your first attempt. Initially, you’re encouraged to keep things simple, so here’s a guide for every beginner looking to try strength training.
HealthShots connects with fitness coach Sohrab Khushrashahi, who shares everything every beginner should know about strength training.
What is strength training?
Strength training is a performance exercise designed to improve your strength and endurance. It is mainly anaerobic training and involves lifting weights. Kushrushahi Explains Incorporating various training techniques such as
• Body weight exercises.
• Isometric
• Plyometric
It can increase the strength of muscles, tendons and ligaments, as well as metabolism. Benefits of Strength Training Improving joint and heart function And reduce the risk of injury in the elderly and sports players as well.
exercises for beginners
These exercises are great for beginners as they help build strength. These are also the basic moves that form many other exercises. Mastering these moves and building a strong base and proper form will translate into better capability and strength in the future. experts say
1. Squat
It was a true test of strength. and use almost all the muscles in your legs Bodyweight squats are a great way to tone your figure. It’s a good way to start. When your form is stable You can gain weight (Tips for learning squats)
how?
• Your posture should be shoulder-width apart. Make sure your feet are firmly pressed on the floor. So when you build force from the ground You will use all your feet.
• Once you’ve established your posture, squeeze your butt, pushing your feet into the floor.
• Shoulders and upper back should be tight with wrists straight and elbows slightly under or behind the bar.
• Don’t start with the knees bent first. That tends to load your quads and can result in knee pain for many people. Push your butt back and land with your back flat, knees out, and shins straight.
• Try to squat parallel with your butt below your knees.
• As you stand up Keep squeezing your butt and rebuilding your starting position.
2. Pushups
Being able to move your body weight is a good sign of strength. If routine pushups are too challenging You can fix this by raising your hand on a step or table. (How to do push-ups) The higher your hands, the higher your hands. The more you move, the easier it will feel. SOHFIT Founder Expert Says
how?
• In a standing position, kneel down and place your hands at shoulder width with your index finger straight. Then stretch your legs behind you. Put your feet together and squeeze your buttocks.
• Place your shoulders over your hands and lower your hands to the floor to create external rotation.
• Keep your weight centered on your hands and forearms vertically. Start lowering to the bottom position.
• Lower yourself to the bottom position and squeeze your butt, stomach, and forearms as vertical as possible. as you push out of the bottom position Try not to change the position of your shoulders or spine.
3. Reverse lunge
Single-leg or “one-leg” exercises are important in helping you get stronger because they can correct any strength imbalances. It also helps you get stronger in bilateral movements.
how?
• Stand with your feet about shoulder-width apart and your core contracted.
• Step back with your right foot. step on the ball of the right foot and let the right heel float off the floor
• Bend both knees 90 degrees as you dive into a lunge position. Make sure you engage your core and engage your hips.
• Push on the left heel to return to the starting position.
What Beginners Should Know While Strength Training
The wrong muscle-strengthening exercises are bad for you. Here are some things to note:
• Always warm up properly.
• Use proper form to avoid injuries and maximize profits.
• Do not hold your breath while practicing.
• Don’t be so eager to see results that you risk hurting yourself by exercising too long or picking too many weights.
• If you are sick, take a day or two off work after recovering. If you’ve been sick for a while You may need to go for lighter weights or less resistance when you return to exercise.
• Strength exercises shouldn’t cause pain while you do them. If exercise or movement causes severe pain don’t do that
