Stage 2-STRENGTH TRAINING


 
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STAGE 2

-Strength Training

-Anaerobic Training

 

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Strength training for specific muscle groups can be done either by performing weight training exercises or by performing exercises where your bodyweight provides the resistance. Bodyweight exercises have the advantages of no related costs and a lower risk of injury than weight training, but weight training allows you to more effectively focus on increasing strength of specific muscle groups by isolating them (i.e. the majority of work is done by the specific muscles which are targeted.

 

Here are some exercises which utilize bodyweight. The exercises are categorized according to the main muscle groups utilized:

 

Calf Muscles:

Calf Raises

 

Legs and Hips:

Lateral Stride Jumps

Burpees

Star Jumps

Squat-Jumps

 

Back:

Chin-ups

Back Extensions

 

Abdominals:

Crunches

Sit-ups

Sit-ups with trunk rotations

Leg Raises

 

Chest and Arms:

Inclined Push-ups

Declined Push-ups

Wide-arm Push-ups

Shoulder-width Push-ups

Close-arm Push-ups

Tricep Dips

 

For all bodyweight exercises it is important to begin with a manageable number of reps. It will take time for your muscles to adapt to the specific movement an exercise demands, and over-extending yourself is likely to cause injury, which will cost you more time than you would have spent by easing into the exercise.   

 

If you prefer weight-training, here is a selection of the more effective exercises for key muscle groups:

 

Calf Muscles:

Barbell/dumbbell calf-raises

 

Legs and Hips:

Leg extensions

Hamstring Curls (WARNING: Use low weights as the tendon in the back of your knee                                                                                                      can strain easily and take around a month to fully heal)

Squats (WARNING: This is a complex exercise and the procedure should be fully understood before any attempt at the exercise is undertaken. Incorrect technique, especially rounding of the back, can result in disc herniation in the lower back. This is a very dangerous and long-term injury)

Leg Press

 

Back:

Lat-pulldowns

Bent-over Rows

 

Chest:

Bench Press

Inclined Bench Press

Declined Bench Press

Dumbbell Flys

 

Shoulders:

Seated Front Presses

Seated Back Presses

Lateral Dumbbell Raises

 

Arms:

Bicep Curls

Dumbbell Tricep Extensions

Wrist Curls

Reverse Wrist Curls

 

If you don’t know how to perform some of the exercises, type the name of the exercise into your search engine and you should find results showing you how to do them.

For all weight-training exercises you should begin with a manageable weight and work your way up. This will allow your muscles time to adapt to the new movements.

 

Strength training should never be done for 2 consecutive days in a row. A rest period of at least 24 hours should be taken between each session, because it is during rest periods that muscle grows and becomes stronger.

 

Well, that about wraps up this section.

 

Click Here to go to the anaerobic training programme.

  

If you have already studied the anaerobic section then I have nothing more to teach you.

 I wish you every success with your training.

 TO YOUR FUTURE WELLBEING!!!

 

 

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