Exercises that cause the muscles to contract against external resistance are called resistance training exercises. Resistance training improves muscle strength and your ability to perform daily activities such as carrying groceries and other heavy items. Dumbbells, barbells and fitness machines are common types of equipment that provide external resistance and increase muscular strength. Barbells and weight plates are great items to have at home for resistance training. They take up minimal space in home gyms and offer variety in strength training.
Barbell Curls
Stand with your back straight and grasp the barbell with an underhand grip, hands slightly wider than shoulder width apart, in front of your thighs. Exhale and raise the barbell by bending your elbows. Be sure to stabilize your core by contracting your gluteal, abdominal, and spinal muscles. Inhale and lower the bar to the starting position. Perform 12 to 15 repetitions of the exercise for two to three sets. This exercise is for the biceps muscle at the front of the arm.
Triceps Extensions
Lie on a horizontal bench with a weight rack and grasp a barbell with an overhand grip, arms vertical. Inhale and lower the barbell to your forehead or behind your head by bending your elbows. Exhale and return the barbell to starting position. Repeat this exercise for 12 to 15 repetitions and two to three sets of exercise. This exercise is for the triceps muscles at the back of the upper arm.
Seated Front Presses
Sit on a bench with a back rest and place your back against the pad with both feet flat on the floor. Grasp the barbell with an overhand grip and rest it across the upper chest. Exhale and extend the barbell vertically. Inhale and return the bar to the front of your chest, then repeat. Don't use momentum to lift the bar. If you find yourself having to rock forward to lift the bar, lower the weight. Perform 10 to 12 repetitions of exercise for two to three sets. This exercise is for the anterior and lateral deltoids in the shoulder. Use a light weight to perform this exercise and increase the weight as your strength improves.
Bent Rows
Stand with your legs slightly bent and shoulder-width apart. With your back straight, lean forward at the waist 45 degrees and place the bar at knee level, holding the bar with an overhand grip. Exhale and pull the barbell to your chest. Inhale and return the bar to the starting position. Repeat this lifting and lowering of the bar for 10 to 12 repetitions and two to three sets of the exercise. This exercise if for the muscles of the back. Varying your hand position in width and grip allows you to work your back from a variety of angles.
Front Squats
Stand with your legs shoulder-width apart and grasp the barbell with an overhand grip. Rest the barbell on the upper portion of your chest. Inhale and bend your knees, lowering your body until your thighs are horizontal to the floor. Exhale and return to starting position. Repeat this lowering and lifting of the body for 12 to 15 repetitions and two to three sets of the exercise. Protect your back during the exercise by contracting the abdominal muscles and maintaining this contraction throughout execution of the squat. Stick your chest out and raise your elbows as high as possible to prevent the barbell from sliding forward when you squat down. This exercise focuses the effort on the front portion of your thighs, the quadriceps.
References
- "Strength Training Anatomy 2nd edition"; Frederic Delavier; 2007
- Barbell Exercises and barbell Workouts
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