Resistance training movements are one of the sports that are useful for increasing strength and muscle mass. This exercise is usually done using weights, such as dumbbells (body weight), or elastic bands. If done routinely, it can provide various benefits. Not only done indoors, you can also do this resistance activity outdoors.
Resistance training is classified as strength training. This movement helps the muscles work to push, pull, lift, and hold weights. That way, the muscles automatically get used to it and slowly their strength increases. That is why this sport is often called weight training.
How to Do Resistance Training Movements
Resistance training movements are activities that are done against weights to increase muscle strength. This exercise can also be done using your own body weight or sports equipment, such as barbells, dumbbells, kettlebells, resistance bands, and medicine balls. So how do you do the exercise? Let’s see the following explanation.
1. Squat
One of the basic resistance training movements is useful for training the lower body muscles, such as the quadriceps, hamstrings, gluteus (buttocks), calves, and core muscles.
Squats can be done in several ways, such as standing straight with your feet shoulder-width apart. Bend your knees slowly (like a squat) while pushing your hips back. Then return the body to the starting position and do it 10-12 times in 2 or 3 sessions.
2. Plank
Is an effective resistance training movement to train the abdominal muscles, back, shoulders, and core muscles. To do this requires several techniques, starting from a prone position on the floor, lifting the body and stacking it on the elbows and feet. Then the front elbow is under the shoulder and the body is in a straight position.
Especially for beginners, this movement can be done for 20 seconds, then increase it slowly to 30, 45, to 60 seconds. When doing a plank, always keep your breathing relaxed.
3. Push-up
Resistance training movement focuses on training the chest muscles, shoulders, triceps, and core muscles. This exercise is very effective for building upper body strength and utilizing body weight as a load.
As for the method, you can follow the first method, starting with a prone position and palms parallel to the chest. Second, lift the body, resting on the palms and toes. Next, the lower elbow is parallel to the chest and almost touches the floor, pushing the body back to its original position. You can repeat it up to 10-15 times for 2 to 3 sessions.
4. Bench Press
It is a resistance training movement that plays a role in training the chest, shoulder, and triceps muscles, using a barbell (dumbbell). Method, lie down on a flat bench and lift the barbell until it is above the chest. Then, lower it slowly until the barbell is parallel to the chest, then push it back up until the arms are straight. You can do the movement 3-5 times for 3-6 sets.
Reporting from the Agus Candra Youtube channel regarding the benefits of the Bench Press movement. For those of you who often do this exercise movement, you must have raised its benefits. One helps increase testosterone levels (muscle growth hormone). Then strengthen the muscles so that they are safe from the risk of injury, and finally increase bone density, so this sport is suitable for those who are adults and almost elderly.
5. Deadlift
Is one of the movements to train the lower back muscles, hips, thighs, core muscles, and leg muscles. To do it, you have to use a way to stand with your feet parallel using a barbell. Then lift the weight parallel to the body and lower it back while keeping your back straight. Don’t forget to adjust the movements and muscle strength sessions of each.
Benefits of Resistance Training
Resistance training movements are not only beneficial for muscles but also provide many benefits for body health. This sport can be done by all groups, from children, teenagers, and adults, to the elderly. So what are the benefits?
- Helps increase muscle strength and mass.
- Increases muscle and joint flexibility.
- Maintains healthy bones.
- Accelerates injury recovery to minimize the risk of injury in the future.
- Lose weight optimally.
- Improves daily sleep quality.
- Reduces symptoms of anxiety and depression, so that it can maintain a person’s mental health.
- Helps lower blood pressure, so that it can improve heart health.
- Lowers blood sugar and increases insulin sensitivity.
Combine various movements in one session. Several other movements can be added including pilates, lunges, bent-over rows, bicep curls, and suspension training. The number of repetitions, sets, and weights that play a role in influencing the results of the exercise later.
To maximize the benefits, make sure the number of sessions and types of resistance training movements need to be adjusted to the goals and conditions of each body. However, if you have difficulty determining the type of resistance training movement, do not hesitate to consult a doctor directly or online./ Sofia
