FIVE EXAMPLES OF STRENGTH TRAINING EXERCISES
Physical exercise is any bodily activity that incorporates physical effort to sustain health and boost the wellbeing of a person. With the definition of physical exercise in mind, we can go ahead and define strength training exercise. The strength training exercise is a type of physical exercise that mainly uses resistance to bring about contraction of muscles, which then enhances strength and muscle hypertrophy as well as creating anaerobic endurance. Muscle hypertrophy is the growth or increase of skeletal muscles in size. Anaerobic endurance involves very intense workouts that last for a short duration, which aims at encouraging speed, power, and strength — mostly used by sportspersons, especially the runners. Strength training is commonly linked with the formation of lactate, which is known to prohibit or reduce the performance of the workout.
Five examples of strength training exercises used by runners and the steps undertaken to perform this kind of exercises.
Squat to Overhead Press
The following are the steps for performing a squat to overhead press.
Start by grabbing a pair of five to ten-pound dumbbells, each by its own hand.
Bring them up to your shoulder height.
Stand with your feet about hip-width apart.
Keep your chest up in your core tight.
Then sit back into a squat until your thighs are nearly parallel to the floor.
Then press through your heels and push the weight up overhead.
The above process makes one complete rep. Now, repeat the same procedure 10 times to complete ten reps. Dumbbells are preferred for this exercise since they give you more freedom of rotating your shoulders compared to using a barbell. This exercise focuses on working on your shoulders, quads, lower and upper back.
Planks
The following are the basic steps for performing planks.
Start by going down on the ground as if you were doing a push-up.
Bend your elbows and rest your weight on your forearms.
Be sure to keep your elbows directly below your shoulders, so that they make a 90-degree angle with your forearms.
Keep your legs straight and your stomach lifted.
At this point, your body should form a straight line from your head all the way down to your toes.
Hold for about sixty seconds.
Finally, inhale and exhale.
To come out of this exercise, lower down your knees. Repeat the procedure five times. This exercise works on your shoulders and lower back.
Back Extension
The following are the basic steps for performing back extension.
Start by lying face down on a stability Swiss ball.
Spread your feet wide to create a balance.
With bent elbows place both palms behind your ears.
Lift your torso upward by means of flexing your lower back until it forms a straight line. Pause for a second then release slowly back down to the starting point. This makes one rep. Repeat the process once more. Be sure to complete ten to twelve reps.
One- Legged Hops
The following are steps for doing one-legged hops.
Simply start by standing on one leg.
Then hop up and down fifteen times.
Then switch legs and repeat the same procedure to complete fifteen reps. This exercise works on your ankle.
Forward Lunges
The following are steps for forward lunges.
Start by stepping forward with your right leg.
Lower your hips until both knees are bent at around 90-degree angle.
At this point, make sure that your right knee and right ankle of your right leg are aligned. Meaning that your knee and ankle are in a straight line, such that the knee is not pointing in but is completely straight in line with the ankle.
Put your hands or palms on your hips.
Make sure that your hips are pointing straight forward as you maintain a tall posture.
Finally, drive your right leg backwards to the starting point.
This makes it one rep. Then you can switch legs and repeat the same procedure using your left leg. You can do seven reps, this exercise works on your legs.
Benefits of strength training exercises to athletes.
Progressive strength training exercises tend to increase muscular strength, especially in young athletes.
With proper strength training mechanism, the risk of injuries is greatly minimized.
Strength training exercises make athletes much stronger, faster, therefore improving their speed and consequently improving their overall sports performance.
Well-Incorporated strength training programs help athletes build self- esteem as well as self-confidence since they get more focused and dedicated to their course. This is after they have gone through the training and they are able to see what their bodies are capable of performing and enduring.
A well-employed strength training helps athletes loose body fat, therefore, improving personal appearance.
Strength training exercises enhance bone density, increases metabolism, fitness as well as promote endurance among athletes.
Strength training helps prevent health problems, is generally good for the heart.