NEWS
All individuals, whether you are younger, may be in your 20s or older in your 40s or 50s must make it a habit to set aside some time during the day for performing exercises using weights for at least 4 days in a week. Your muscles need to be worked often, in order to help you perform your daily activities easily every day, since you would be losing muscle as you grow older with each passing day. By going for a walk or jogging or running, there is not going to be any muscle gain for individuals. Hence, it becomes all the more important for you to realize the importance of keeping your muscles strong and healthy, so that you can be fit enough to perform various day-to-day activities that can help you boost your confidence levels, apart from reducing the risks of any injury occurring to your body.
Following are some of the exercises that individuals can do at the gym to keep themselves strong and healthy.
1. Suspended Push-Ups:
Equipment Required:
• Pull-Up Bar
How to do this exercise?
• First, you can start by fastening the TRX to the Pull-Up bar.
• Hold on to the handles by keeping a firm overhand grip and bring yourself up to get in to a push-up position.
• The core must be kept stiff and you must start bringing yourself down on to the floor.
• Your elbows are to be kept tucked nearer to both your sides. In this way, the elbows are able to come to a 90 degree angle with the torso.
• Now, you can stop and later push yourself back to the top on to the starting position.
You can try and do about 2-3 sets comprising of 5-6 reps each. You should try and keep your core tight at all times while doing this exercise.
2. Pull-Ups:
Equipment Required:
• A Pull-Up Bar
How to do this exercise?
• Start off by holding on to a pull-up bar by keeping your palms down.
• You must start hanging on to the pull-up bar by keeping your arms straight while keeping your legs away from the floor.
• Begin pulling yourself to the top as your elbows are being pulled down to the ground.
• Now, you must start and go completely up till your chin goes past the bar.
• You can now start lowering yourself till the arms get into a straight position.
You can try and do about 4-5 sets comprising of 4 reps each.
3. Skull Crushers:
Equipment Required:
• A set of dumbbells or a Barbell
• A weight bench or an exercise mat.
How to do this exercise?
• Start by lying down on to a bench and grab a set of dumbbells in your hands and hold on to them at a position over your chest, while the palms are kept facing each other.
• Keep your feet flat firmly on the ground and start bending the elbows and lower the dumbbells slowly on to both the sides of your head. You have to make sure that your upper arms do not move while you are performing this movement.
• Now, you can start reversing your motion by returning to your starting position.
• You have completed one rep.
You can try and do about 2 sets comprising of 8 reps each.
4. Close-Grip Bench Press:
Equipment Required:
• A Barbell
• A Flat Bench
How to do this exercise?
• Start by lying flat onto a bench and keep a firm grip at around shoulder width.
• After locking your arms, start lifting the bar by taking some support from the rack and hold on to the bar at a position that is straight above you.
• Begin to breathe in and start bringing the bar to the bottom a little slowly on to the chest. You must keep the elbows nearer to the body at all times till you complete performing the exercise.
• Now, you can start breathing out and start pushing the bar upwards using your triceps muscles. Keep your arms locked while you are at the top of your movement.
• You have completed one rep.
You can try and do about 3 sets comprising of about 8 reps each.
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