The physical strength exercises They make the work of the muscles more arduous, by adding weight or resistance to movement. They have the constant of using the physical load as an element of potential, so the exercise will not always be the same for the performer.
Usually a routine in time, by means of which the number of series and repetitions increases until the volume of force is easily controlled, and then the body is prepared for a routine with greater demands in terms of weight.
Most people who do resistance exercises usually do it through two different types: dumbbells and the bodybuilding machines. The former usually allow working a group of muscles at the same time, while the latter help to work a specific muscle in isolation.
See also:
- Stretching exercises
- Flexibility exercises
- Warm-up exercises
- Balance and coordination exercises
All athletes need to develop their physical strength, even when it comes to sports in which there is no physical contact, such as sprinting: in this case, it is important to enhance the physical strength of the legs.
The strength exercises They are necessary for both athletes and people who want to maintain their level of health, or improve it in the event of suffering from a deficiency: obesity, for example, is prevented and treated with this kind of exercise, along with cardiovascular exercises.
People who are convalescing, after having undergone some kind of operation or illness, are usually recommended to gain strength through exercises of this type, which must start from a very low load, even minimal or zero. When it comes to children or young people, who are still developing their muscles, it is very important that the load of the exercise is not great enough so that the body is overloaded and the normal development of the body is modified.
The development of joint flexibility, the development of the strength of the tendons and the trunk, the development of the stabilizing muscles, and the multiarticular development are the searches that are made by means of the strength and resistance exercises.
- Barbell curl: lift a bar from the waist to the chest, with the arms bent.
- Squat: The legs are separated and it is lowered, bending the knee while the arms are stretched until the hips are at the level of the knees.
- Lateral elevation: Same as the squat, but when going up, one leg stretched out to the side is lifted.
- Pulley Triceps Extensions: Through the triceps, the bar is brought up until it touches the front of the thighs, and until the arms are fully extended.
- Bench press: Lying on the flat bench, with your feet resting on the ground, you hold the bar and bring it up to touch your chest.
- Dumbbell shoulder raise: A dumbbell is held in each hand, and the shoulders are shrugged down.
- Dead weight: The bar is taken from the floor, and it is carried to the height of the thighs. This means that the weight is on the ground in the starting position.
- Displant: The legs are separated, and it is lowered flexing both knees and then returning.
- Seated Dumbbell Press: A dumbbell is held in each hand, and they rise until they meet above the head.
- Pull-ups for pecs: Place your hands on the prepared bars, and lower by flexing to the lowest possible level.
- Seated press for pecs: Sitting on a machine, you push yourself forward by exercising your pectorals.
- Money: With the hands resting on a plane, and the body held in the air, flex the arms to lower the body.
- Dumbbell oval: Lying on a flat bench, perform an oval movement with the dumbbells to exercise the shoulders.
- Back extension for biceps: Hold two dumbbells and extend your arms back, exclusively moving your forearms.
- Pull-ups for biceps: Raise the body supported to a high horizontal bar.
