Aerobic training, strength training and flexibility training are the three main kinds of exercise. Aerobic training is characterized by movement of the major muscle groups in a continuous motion with little to no resistance. It helps build lung capacity and it is also beneficial at burning calories. Flexibility training is done by holding stretches for a set period of time to lengthen tight connective tissue and prevent strains, sprains and pulls. Strength training is done to build muscle which can help improve your balance, increase your metabolism and help prevent bone loss. This article will focus on weight training exercises.
Step 1
Use the weight of your body to work your chest with push-ups. Lie on your stomach with your hands directly under your shoulders and your fingers facing forward. Curl your toes under your feet and push your body up until your arms are fully extended. Lower yourself back toward the floor until your chest is about the width of your fist above it. Repeat for a series of repetitions.
Step 2
Hold on to a pull-up bar to work your back. Grab the bar with an overhand, shoulder width grip. Bend your knees and cross your legs over one another. Pull your body up and try to get your chest to the height of the bar. Slowly lower yourself back down and repeat.
Step 3
Raise dumbbells to your sides to work your shoulders. Stand with your feet hip width apart and hold dumbbells in front of your body with your palms facing each other. They should be at the height of your upper thighs. Bend your knees slightly and lift the dumbbells up to your sides until they are parallel to the floor. Slowly lower them back down and repeat. Maintain the same grip throughout the movement so your palms are facing the ground when you lift the dumbbells.
Step 4
Use a straight bar on a cable machine to work your triceps. Stand with your feet in a staggered stance and grab the bar with an overhand grip. Pull it down until your upper arms are tight against your sides and your elbows are bent. Keep your upper arms still as your push the bar straight down. Stop when you reach your thighs and reverse the movement. Feel your triceps working on the backs of your upper arms while you do this exercise.
Step 5
Lift a loaded barbell to work your biceps. Hold the barbell in front of your body with your arms fully extended and your hands in a shoulder width grip. Curl the bar up toward your chest and squeeze for a second. Lower it back down and repeat.
Step 6
Place a stability ball against a wall to work your quads. Hold it there with your mid back and walk your feet slightly forward. Stand in a shoulder width position and lower your body down towards the floor. Stop when your knees are bent 90 degrees and stand back up. To increase your resistance, hold dumbbells in your hands with your arms hanging down by your sides.
Step 7
Tone your hamstrings with the stability ball. Lie on your back and prop the backs of your lower legs up on the ball. Apply pressure into the ball as you lift your hips off the ground. Your body should now be at an angle to the ground. Maintain this angle with your upper body as you roll the ball toward your butt. Engage your hamstring muscles to do this work. Squeeze for a second and roll the ball back out. Repeat for a series of reps.
Step 8
Target your abs with pullover crunches. Lie on your back and hold a medicine ball over your head with your arms fully extended. Place your feet flat on the ground and have your knees bent. Curl your body up as you simultaneously lift your arms over your head. Hold the ball over the top of your knees and reverse the movement. Make sure you keep your arms straight for the whole exercise.
Tips and Warnings
- When you do push-ups, make sure to keep your back perfectly straight throughout the exercise. You can do this by contracting your abdominal muscles. You can also do these with your knees on the ground if the regular kind is too intense. When you do pull-ups, do not let your body sway back and forth.
Things You'll Need
- Pull-up bar
- Dumbbells
- Stability ball
- Medicine ball
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