Strength workouts – an integral part of a good exercise regimen. They are useful not only for strengthening muscles and burning fat, but also for accelerating the metabolism and, accordingly, burning calories more actively for a longer time. Estet-portal.com will tell you about six isometric exercises to strengthen the body, which will help you achieve the above effect, as they say, without unnecessary body movements. Of course, it is better to combine these static exercises with dynamic ones, but it is necessary to include them in the list of daily exercises.
Exercises to strengthen the body: movements – minimum, benefits – max
Body strengthening exercises are a great addition to any training regimen, whether it's running, fitness or other more moving exercises. Below are six positions that you can practice to strengthen the muscles of your body.
Follow us on Instagram!
- Planck
In a horizontal position, rest your elbows on the floor, hands should be in a position with palms up (shoulder-width apart). Resting your fingertips on the floor, transfer your body weight to your shoulders. After three seconds, shift your body weight back to your fingertips. Wait three seconds. Repeat 10 times.
It is important to tighten the muscles of the buttocks, thighs and abdomen. Don't arch your back. Keep your eyes on the floor, keeping your head in a neutral position.
Muscles worked:
- kor;
- back;
- shoulders;
- buttocks;
- quadriceps.
- V-position
Sit on the floor. Put your hands under your knees. Bend your knees and pull them up to your chest with your hands. Extend your toes and lift your soles off the floor. Lean back slightly and, balancing on the priest, straighten your legs in turn (still holding them with your hands). Look ahead. The back should be straight. Now try not to hold your legs with your hands – remove the left hand first, and then the right. After 4 seconds, return to the IP. Repeat 5 times.
The wonders that plank will do to your body
Muscles worked: core. This body strengthening exercise also helps improve balance.
- Superman
Lie on your stomach. Extend your arms and legs.
Option 1: Raise your left arm and right leg. After 3 seconds, switch arms and legs. Repeat 10 times.
Option 2: Lift both hands off the floor and hold the position for 3 seconds. Get down to IP. Now raise only your legs and after 3 seconds lower them. Repeat 10 times.
Option 3: Raise both arms and legs off the floor at the same time. Lower after 3 seconds. Repeat 10 times.
Muscles worked: middle and lower back.
- Crab Pose
Sit on the floor. Place your feet flat on the floor shoulder-width apart. Put your hands behind you also shoulder-width apart. The fingers should point towards the toes. Now lift your hips off the floor as high as you can. As a result, the position of your body should resemble a table. Keep your head at a 45 degree angle to your sternum. Tighten your buttocks and stomach. Breathe. After 15 seconds, relax and slowly lower yourself to the floor. Repeat 3 times.
To make this exercise more difficult to strengthen the body, you can straighten one leg in front of you.
Muscles worked:
- kor;
- quadriceps;
- muscles of the thighs;
- buttocks.
- Hands behind head squat
Start from a standing position. Put your hands behind your head, put your feet shoulder-width apart, slightly move your toes to the sides. Keeping your back straight, pulling your stomach in and transferring your weight to your heels, sit down as if you were sitting in a chair. Freeze. After 10 seconds, stand up and repeat the exercise 6 times.
Muscles worked:
- kor;
- quadriceps;
- buttocks;
- thighs;
- caviar.
- L-position
Sit on the floor with your hands on the outside of your thighs. Extend your legs into an L-shape. First, tighten your abdominal muscles, then put your feet on the floor and at the same time tear your buttocks and legs off the floor. You need to stay in position for 15 seconds, and repeat the exercise – 5 times.
To get up, lean forward slightly. If you still find it difficult to get off the floor, place a book or pillow under your bum to help lift yourself up.
Muscles worked:
- middle body;
- hands.
This exercise will not be easy to complete, especially for a beginner. However, hard training will make it possible. When you master the technique of performing all the above exercises to strengthen the body, it will be possible to complicate them.
Add a comment