Types Of Strength Training Postures For Beginners Explained Here! Part I

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Here are some important types of postures that you need to keep in mind when doing stretches or weight training exercises. If you do these and set your postures correct you will witness results within a short span of time. Read here to find out details on various types of stretches:

Posture Type: Lunges

Muscles worked: Quadriceps, hamstrings and gluteals

Recommended Level for Beginners: Week 1 to Week 4

How to do it?

  •     Begin from the primary position
  •     Breathe in as you take a step forward with your right foot
  •     Bend your left knee and lower it towards the floor, as far as is comfortably possible
  •     Breathe out as you draw your right foot back and stand upright
  •     Each set should have 8 to 10 reps
  •     Repeat the same with the other foot

Posture Type:Squats

Muscles worked: Quadriceps, hamstrings and gluteals

Recommended Level for Beginners: Week 1 to Week 4

How to do it?

  •     Begin from the primary position
  •     Rest your hands on your hips
  •     Breathe in as you bend your knees and slowly squat down
  •     Your posture should be as if you are sitting on an imaginary chair
  •     Do not let the squat go beyond seat height
  •     Breathe out as you stand up

Posture Type: Calf Raise

Muscles worked:Gastrocnemius

Recommended Level for Beginners: Week 1 to Week 4

How to do it?

  •     Begin from the primary position
  •     Look forward
  •     Rest your hands on the back of a chair
  •     Breathe out as you lift your heels off the floor7
  •     Keep your weight on the balls of your feet and toes
  •     Hold briefly in this position
  •     Breathe in as you slowly lower your heels back to the floor

Posture Type:Wall Press Up

Muscles worked:Deltoid, pectorals and tricpes

Recommended Level for Beginners: Week 1 to Week 4

How to do it?

  •     Begin from the primary position
  •     Keep your feet 2 feet away from the wall
  •     Place your hands flat on the wall in line with your shoulders
  •     Keep your palms on the wall with fingers facing upwards
  •     Look forward
  •     Breathe in as you bend your elbows and learn towards the wall
  •     Keep your back straight
  •     Aim to touch the wall with your nose
  •     Hold firmly, then straighten your elbows

 

 


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