Resistance Training Exercises
Resistance Training Exercises
After a hard day’s work, people from all over the world go home to eat , relax and be with their loved ones before sleeping; exercise seems the least concern. While others prefer being a couch potato to relax, the health conscious part of the population would often find ways to do engage in some exercise. However, going out to hit the gym can be too inconvenient for someone already at home. Because of this, resistance training exercises are the best option since it needs few equipment and use less space. Resistance training exercises requires only couple of equipments like: light dumb bells, resistance bands, medicine ball, swiss ball or even kettle bells. Resistance training exercises fitted for those who only have a small space devoted for simple workouts during their spare time. Check out these resistance training exercises you can do on your own:
1. Chest Exercises Chest exercises can easily be done using a flat bench or even a swiss ball. Swiss ball does seem difficult to use at first but it helps develop balance for the whole body. You can also use a flat bench for more stability, just lie down and lift dumbbells from your chest. Each hand must hold a dumbbell while you are lying on your back. You need to bend your elbows to do this and push the weights up by straightening your arms. Perform these resistance training exercises to build your chest as well as triceps.
2. Back Exercises -There are many kinds of resistance training exercises that focus on the back using swiss ball or light weights. Bent over rows and pull down are considered good for the back. The main purpose of these resistance training exercises is to develop upper and middle back muscles specifically latissimus dorsi and rhomboids. The bent over row can also be performed on a swiss ball. Try to keep yourself balanced on the swiss ball as you lift the weights. Keep a straight back and contract shoulder blades inward.
3. Biceps Curls
If you want to do this on a swiss ball, sit down while keeping your feet planted on the floor. Raise the dumb bells in front of your thighs, and slowly bend your elbows to lift towards your chest. Contract your biceps strongly at the start of the movement, lower the weights back down and do again. Try various weights if necessary.