Resistance training is key to practicing other sports and improving your health and quality of life. Did you know that routines to improve resistance help you reduce and delay fatigue when doing physical activities, whether sports or every day? Following a resistance training plan will help you in both ways.
What is muscular resistance?
Before talking about basic resistance exercises, it is important to know what this term means. This way you will easily understand its relevance and the need to follow resistance training whether you are an athlete or just want to improve your health.
Muscular endurance is the ability of a muscle to exert force repeatedly and consistently over some time. Or, in other words, a muscle can repeat the same force movement over and over again over some time without damaging it.
What to do resistance exercises?
To practice most sports it is important to work on resistance. Without that base, the muscles would not be prepared to face their practice in good physical condition. Cycling, running rowing… They require strong muscles to support continued movements. But we must not forget that resistance is also necessary for daily life and the most varied activities, from intimate relationships to physical work.
5 exercises to improve resistance
This resistance exercise routine You can do it at home or the gym. Or outdoors in a safe space if you prefer. You don’t need any material although to increase its effectiveness you will need material to accompany you in the exercises.
1. Abdominal plank
The abdominal plank exercise is one of the exercises to gain resistance and maintain it most popular and effective. It should not be missing from an exercise routine to improve muscular resistance. By doing so You will work different muscles, including the obliques, glutes, and hamstrings.
To perform this exercise you must begin by lying face down. It is important that your hips do not touch the ground and that your legs remain straight. Support your upper body on your forearms.
Contract your lower back and shoulder muscles while gently raising your hips. Hold that position for a few seconds, the longer you can, the better. If you can last between 30 and 45 seconds, fantastic. Then return to the starting position with relaxed muscles. Finally, it should be noted that in order not to hurt your arms and wrists with constant contact with the ground, you can use a special mat.
Do 5 sets of 5 repetitions with a one-minute rest between them.
2. Squats
Squat exercises are one of the most popular exercises for Improving the resistance of the thigh, hip, and gluteal muscles.
For the starting position, stand straight with your feet placed slightly wider than shoulder-width apart. Place your feet pointing forward. from there bend your legs and lower your butt to the level of your knees. For a proper, effective technique without risk of injury, make sure your legs form a 90-degree angle at the end of the movement. In that position, keeping your weight on your heels, force yourself backward while contracting your glutes.
Do 5 sets of 25 repetitions if you are on an advanced resistance training plan. Or 3 sets of 15 repetitions if you start working with resistance exercises starting from a sedentary lifestyle.
On the other hand, to increase the effectiveness of the exercise and exercise more muscles, You can accompany it by holding some dumbbells.
3. Forward Lunge
Stand with your body straight and your feet shoulder-width apart. Take a wide step forward with one leg, then let your body descend to touch the ground with the other leg.. Apply downward force through the front heel. Then move back, maintaining the vertical position of the trunk at all times.
Do the same movement but change the leg that takes the stride and the one that is left behind. By completing this you will have completed one repetition.
The ideal is to carry out 5 sets of 30 repetitions. If parts of the sedentary lifestyle begin with 3 sets of 20 repetitions.
4. Push-ups
Push-up exercises are another exercise to improve resistance that is essential in an effective resistance training routine. To perform this exercise, lie face down with your body straight like a board. Raise your body straight, supporting it with your toes and palms of your hands.
Descend gently until the chest touches the floor. And again, keeping the body straight, raise this.
In this exercise, as in the abdominal plank, you can use a fitness mat to avoid wrist injuries.
Perform 5 sets of 15 repetitions if you have been working on your resistance for some time or 3 of 10 repetitions If you start from a sedentary life and are looking for exercises to gain resistance.
5. Abs
To perform abdominal exercises, lie on your back with your legs bent and the soles of your feet touching the floor. Place your hands under your neck with your elbows pointing outward. Contract your abdominal muscles while raising your trunk with the strength of these muscles to a height equal to that of your thighs. Hold the position for a second or two. And descend to the starting position with muscular strength, without letting yourself fall.
Run 5 sets of 25 repetitions for an advanced resistance training plan or 3 out of 15 if you start from a sedentary lifestyle.
How to complete the effectiveness of resistance training?
In addition to these exercises to improve resistance, include muscle exercises in your workouts. Value intensity more than work time. And remember that the ideal is to work muscle groups on alternate days.
There are also recreational activities and daily actions that, together with exercises to improve resistance, will help you achieve your goals. These include climbing stairs, walking at high speed or even dancing.
Consult your doctor if you lead a sedentary life and want to do resistance training.
It is interesting that you consult with your doctor about your physical conditions. Follow their recommendations to avoid injuries and don’t let your heart rate skyrocket beyond what he tells you as a limit.
Include this exercise routine in your training to improve resistance. You will quickly notice how you improve in this aspect.
Share this content:
