Resistance training refers to a set of exercises that train your body against an opposing force. This force can be applied through free weights such as dumbbells and barbells, elastic bands, exercise machines, one’s own body weight, or physical objects such as bricks and water bottles. Resistance training exercises gradually train the musculoskeletal system to make it bigger and stronger. Moreover, they help strengthen the muscles and increase bone mass. Another benefit of performing resistance training exercises is that they help prevent against the risks of numerous diseases such as coronary artery disease, atherosclerosis, heart attack, high blood pressure, type-2 diabetes, high cholesterol levels, osteoarthritis, cancer, and osteoporosis.
There are numerous resistance training exercises that can assist you achieve your dream’ X’ shape body. The first popular realization of this list is called the’ Ball Crunches’. This magnificent exercise develops and strengthens your upper body especially abdominal muscles. In order to complete this exercise, lie on your back on a med ball and start rolling up, contracting your abs. Make sure that your hips level with the ball. Next step is to get back to starting position and then repeat the same process.
The second exercise is called the’ Twisting Crunches’. This particular exercise tones your abdominal muscles and increases the power of upper body. In order to start this exercise, lie on your back on a mat and position your knees at a 90 degree angle. Make sure that you get your hands by your side for support. Next step is to lift your trunk in a diagonal direction. Maintain this position for several seconds and then go back to your starting position without releasing the tension on your abs. When performing this exercise, make sure that your spine and your head are perfectly aligned.
Another effective resistance training exercise is’ Dumbbell Curls’. It trains your triceps, pectoral muscles especially pectoralis major, trapezius muscles (shoulders), and arms. Grab two dumbbells of medium weight and lie on a med ball. Make sure that you keep your head and back straight with your palms facing forward. Now, raise the dumbbells to your shoulder and reduce the weights back in their starting position to complete one repetition. Make sure that you perform 2-3 sets of 10 reps each.
If you’re a novice exerciser and aren’t sure about how to do resistance training exercises, then it makes a very good idea to hire the assistance of a professional gym trainer in your area. Not only will he or she guide you on how to do various exercises with a right technique and perfect angle, but he’ll also suggest you a right mix of resistance training exercises keeping in view your age, fitness level, training goals, and body weight.
Low impact exercises, such as swimming, walk, or biking, are recommended. Strengthening exercises with light weights for the quadriceps are encouraged, for people with knee pain.
If you want to add lean mass to your body, then make sure that you consume protein-rich diets on a regular basis. Protein contains amino acids that help support muscle growth and increase lean muscle mass. The rich dietary sources of protein include nuts, whole grains, lean meats, vegetables, cereals, fruits, porridge, and wheat germ.
QUESTION: What exersize is good for Osteoarthritis?I have it in my hands and feet.
Walking can be one of some good exercises to help with arthritis. Some other sources you can find more information about gentle exercises is at: http://arthritis.about.com and also: http://osteoarthritis.about.com
your local ywca would know or ask your doctor i prefer to swim its not as painful
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