This document outlines 7 strength training exercises that can be done at home to improve overall health and lose weight. The exercises target different muscle groups like arms, back, shoulders, core and legs. They include dumbbell rows, hammer curls, dumbbell shoulder press, overhead tricep extensions, plank rows, thruster squats, and goblet squats. The document recommends doing strength training 2-3 times per week for beginners and intermediates, and 5-6 times per week for advanced levels, to gain strength and burn calories.
This document outlines 7 strength training exercises that can be done at home to improve overall health and lose weight. The exercises target different muscle groups like arms, back, shoulders, core and legs. They include dumbbell rows, hammer curls, dumbbell shoulder press, overhead tricep extensions, plank rows, thruster squats, and goblet squats. The document recommends doing strength training 2-3 times per week for beginners and intermediates, and 5-6 times per week for advanced levels, to gain strength and burn calories.
This document outlines 7 strength training exercises that can be done at home to improve overall health and lose weight. The exercises target different muscle groups like arms, back, shoulders, core and legs. They include dumbbell rows, hammer curls, dumbbell shoulder press, overhead tricep extensions, plank rows, thruster squats, and goblet squats. The document recommends doing strength training 2-3 times per week for beginners and intermediates, and 5-6 times per week for advanced levels, to gain strength and burn calories.
This document outlines 7 strength training exercises that can be done at home to improve overall health and lose weight. The exercises target different muscle groups like arms, back, shoulders, core and legs. They include dumbbell rows, hammer curls, dumbbell shoulder press, overhead tricep extensions, plank rows, thruster squats, and goblet squats. The document recommends doing strength training 2-3 times per week for beginners and intermediates, and 5-6 times per week for advanced levels, to gain strength and burn calories.
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7 Strength Training Exercise to do at Home
Hi! Welcome to HAJEX.
Today we came with the top 7 strength training exercises that will help you to have a healthier lifestyle. These exercises stretch the muscles and build the required strength in your body. Not only this, it will help you to lose weight faster by burning calories for up to 72 hours.
All you have to do is to practice strength training twice a week if you’re a beginner, or if you are an intermediate then 3 times a week or those at advance level must do it 5 to 6 days in a week.
Now let’s dive into these top 7 strength training exercises.
Strength Training Exercises
Dumbbell Row
It’s a prime exercise for arms, abdomen, and back. It targets lats, rhomboids, delts, forearms, and bicep muscles. Start it by using a bench like Adjustable Bench by HAJEX. Put your hand and one knee on the bench and the other one on the side. Keep your stomach over the floor and grab the dumbbell with the other hand. You can use your hand as a hook to have firm control over the weight and lift your elbow at the level of your back without bending your other leg. Repeat 10-12 times for each side.
Hammer Curls
This strength training exercise focuses on building thicker biceps and forearms. Hammer curls are similar to regular curls but in hammer curls, you will not bring your wrist at the level of your shoulder, instead, you need to pull the weight either across your body or straight up to the level of your elbow. When you pull up the dumbbell, exhale and squeeze your bicep before coming back. Repeat 15-25 times. Dumbbell shoulder press
Which is a great strength training for triceps, shoulders, core, back
muscles, glutes, and leg muscles. To practice this, again you will need a workout bench with a straight backpad. Sit on the bench with legs apart and practice raising your arms overhead. Once you get in form, start dumbbell shoulder press with light weight and increase the weight according to your muscles strength. Do 3 sets of 9 - 12 reps.
Overhead Tricep Extensions
This resistance training exercise increases the arm strengths and tone the biceps. Star by sitting on a workout bench with extended pegs for foot support. Bring the dumbbell over your head and hold it with your both hands. Now, slowly bring it down backward while keeping your elbows to the level of your head and breath in. Hold for a second, bring it back over your head and breathe out. Do 15 - 25 reps.
Plank Rows
Just like regular planks, plank rows are excellent for adding strength to core, arms, and glutes. To begin this, get down on a yoga mat in a plank position with Rubber Hex dumbbells to avoid slipping. Your hands should be at shoulder-width apart and your legs must be wider than your hips for better stabilization. Now raise your elbow to the ceiling while lifting the dumbbell then bring it back to repeat on the other side.
Thruster Squats
Squats are not only great for booty but they engage the entire body muscles. For this, lift the barbell and weight at the level of your shoulder and spread your feet hips-width apart. Now, squat down and breathe in and breathe out as you stand up. Stretch your entire body straight while bringing your arms over your head.Do 10-15 times. Goblet Squat
Goblet squat targets glutes, hamstring, core, and quad. You can do this one by grabbing a dumbbell head with both hands in a cupping position at the level of your chest. Now squat down and bring your butts below your knees before getting back in your original position. Make sure to push your knees and squeeze your butts during the exercise. Do it 15 times.
Final Words
Spending 30 to 40 minutes twice in a week on strength training exercises is sufficient
to enhance overall body strength, energy level, and bone density. It also aids in burning calories faster and constantly by boosting the metabolism.
If you are pregnant or have health related problems, then consult your doctor before practicing any of these exercises.
