Advance Strength Training Exercises – Part ii

Advance Strength Training Exercises

Here you can find some more advanced level strength training exercises that you can incorporate in your daily routine to build your overall physical strength.

Posture Type: Forward Raise

Muscles worked: Pectorals and deltoids

Recommended Level for Beginners: Advanced

How to do it?

  •     Begin from the primary position
  •     Lift a pair of dumbbells by your side
  •     Bring them to the front of the thigh with the palms facing towards your body
  •     Breathe out as you raise the dumbbells forward to shoulder height
  •     Make sure your palms are facing downwards when you complete this step
  •     Hold briefly
  •     Lower weights to resting position
  •     Repeat to complete a set

Posture Type: Shoulder Shrugs

Muscles worked: Rhomboids and trapezius

Recommended Level for Beginners: Advanced

How to do it?

  •     Begin from the primary position
  •     Dead lift a pair of dumbbells to your side with palms facing inward
  •     Breathe out as you slowly raise your shoulders
  •     Roll them back then
  •     Hold briefly when your shoulders are at the farthest point back
  •     Hold briefly when your shoulders are at the farthest point back
  •     Breathe in as you return to resting position
  •     Repeat to complete a set

Posture Type: Double Crunch

Muscles worked: Abdominals

Recommended Level for Beginners: Advanced

How to do it?

  •     Lie on your back with feet together and hands under your head
  •     Breathe out as you bend your knees and lift them off the floor
  •     At the same time raise your shoulders so that you are in a semi-sitting position
  •     Hold briefly
  •     Breathe in as you lower your upper body and feet back to the floor
  •     Do not return to resting position
  •     Brush the floor with your feet and shoulders
  •     Repeat to complete the set

Advance Strength Training Exercises

Posture Type: Bicycling

Muscles worked: Obliques and abdominals

Recommended Level for Beginners: Advanced

How to do it?

  •     Lie on your back on the floor with your hands under your head, elbows on the floor, knees bent and hip-width apart
  •     Breathe out as you bend your left knee and draw it towards your chest
  •     Keep your right leg pointing forward
  •     Straighten out your left leg and simultaneously bend your right knee and draw it towards your chest
  •     Repeat to complete a set

A word of caution!
Keep your lower back on the floor during this exercise, and your abdominals contracted.

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