Exercises to improve resistance: Which ones should I do?
What is muscular endurance?
Before talking about basic resistance exercises, knowing what this term means is essential. This way, you will quickly understand its relevance and the need to follow resistance training whether you are an athlete or want to improve your health.
Muscular endurance is the ability of a muscle to exert force repeatedly and consistently over some time. Or, put another way, power can repeat the same forceful movement frequently over some time without damaging it.
WHY DO RESISTANCE EXERCISES?
To practice most sports, it is precious 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 resistant forces to withstand continuous movements. But this is also necessary for everyday life and the most varied activities, from intimate relationships to physical work.
Five exercises to improve endurance
You can do this resistance exercise routine at home or the gym. Or outdoors in a safe space if you prefer. You do not need any material, although you will need fabric to accompany you in the exercises to increase its effectiveness.
Abdominal PlankThe abdominal plank exercise is one of the most popular and practical exercises to gain resistance and maintain it. It should not be missing in an exercise routine to improve muscular resistance. You will work different muscles, including the oblique, gluteal and femoral muscles.
To perform this exercise, you must start by lying face down. It is essential that the 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 as you gently raise your hips. Hold that position for a few seconds. The more you can, the better. Suppose you can last between 30 and 45 seconds, great. But don’t obsess if you’re doing stamina exercises as a novice. You’ll get better. Then return to the starting position with your muscles relaxed. Finally, it should be noted that to increase the effectiveness of this exercise. You can put on a weighted vest.
Do five sets of 5 repetitions with a minute rest in between.
Squat exercises are one of the most popular exercises to improve the strength of the thigh, hip, and gluteal muscles.
Stand up straight with your feet slightly wider than shoulder-width apart for the starting position. Put your feet pointing forward. From there, bend your legs and lower your butt to the height of your knees. For a proper, effective technique without the risk of injury, make sure your legs form a 90-degree angle at the end of the movement. Keep your weight on your heels and force yourself back while contracting your glutes in this position.
Do five sets of 25 reps if you’re on an advanced resistance training plan. Or three sets of 15 repetitions if you start working with resistance exercises 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 dumbbells.
- Forward lunge
Stand up straight with your feet shoulder-width apart. Take a comprehensive step forward with one leg, then let your body drop down to touch the ground with the other leg. Exert downward force through the front heel. Then go 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 remains behind. By completing this, you will have completed the exercise.
The idea is to perform five series of 30 repetitions. If you start from a sedentary lifestyle, start with three sets of 20 repetitions.
Push-ups are another essential stamina-building exercise in an effective resistance training routine. To perform this exercise, lie on your stomach with your body straight like aboard. Raise your body directly, supporting it with your toes and the palms of your hands.
Gently lower yourself until your chest touches the ground. And again, keeping the body straight, raise it.
In this exercise, as in the abdominal plank, you can add a weighted vest so that the weight you carry when performing the flexion is more excellent and, therefore, the exercise’s effectiveness.
Execute five sets of 15 repetitions if you have been working on your resistance for a long time or 3 of 10 repetitions if you start from a sedentary life and are looking for exercises to gain resistance.
To perform abdominal exercises, lie on your back with your legs bent and the soles of your feet touching the ground. Put your hands behind your neck with your elbows pointing out. Contract your abdominal muscles as you lift your trunk with the force of these muscles to a height equal to that of your thighs. Hold the pose for a second or two. And descend to the starting position with muscular force, without letting yourself fall.
Do five sets of 25 reps for an advanced resistance training plan or 3 of 15 if you start from a sedentary lifestyle.
How to complete the effectiveness of resistance training
In addition to improving resistance, include muscle exercises in your workouts. Value intensity is more than working time. And remember that the ideal is to work for muscle groups on alternate days.
In addition, there are recreational activities and daily actions that, together with the 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
Interestingly, you consult with your doctor about your physical conditions. Follow his recommendations to avoid injuries and do not let your heart rate go beyond what he indicates as a limit.
Include this exercise routine in your training to improve resistance. You will quickly notice how improvements in this aspect.