Strength training program helps in building physical strength and endurance. A strength training program you can add to your program that target major muscles groups are:
Crabwalk and press upTricep dipsBody Weight Tempo SquatBarbell bench pressBarbell overhead pressBarbell bent-over row
They target the muscles of the calves, biceps, back, and chest.
Strength training programs are exercise that builds physical strength and endurance of an individual.
An example of strength training program that you can design which targets different muscles groups of the body will include six of these exercises:
1. Crabwalk and press up: Maintain a high plank position while keeping your back straight. Then 3 steps sideways, and perform a push-up.
Move back to your start position by crab-walking.
This exercise focuses on the muscles of your chest and biceps.
2. Tricep dips: Find a bench to sit on. Then, place your palms close to your thighs, and grip the edge of the bench.
Bend your knees with your feet on the floor and let your arms be as straight as possible, then scoot forward and allow your back to be in front of the bench.
Do the following: Lower your waist as your bend your elbow so that your upper arms are almost parallel to the floor. Then push yourself back to the original position and do as many reps you can maintain.
This exercise focuses on the muscles of the biceps, and your back.
3. Body Weight Tempo Squat: Stand straight with your legs a bit set apart. Bend low till your knees are almost slightly parallel with your waist. Pause for 2 seconds before standing back after 4 counts.
This exercise focuses on the muscles of your waist.
4. Barbell bench press: Lie on a bench faceup, with stretched arms holding a barbell each.
Lower your arms with the barbells till they are nearly close to your chest.
Push upwards to he starting position and do as many reps you can maintain.
This exercise focuses on the muscles of your biceps and chest.
5. Barbell overhead press: Stand with your feet a bit apart from each other.
Hold the barbell up above your shoulder. Push upwards and downwards in reps.
This focuses on the muscles of your shoulder, back, and biceps.
6. Barbell bent-over row: Hold two barbells in both hands. Bend down with your face down and your legs as straight as possible.
In that position, pull the barbell upwards to your sides, then down again. Repeat as many reps as you can maintain.
This focuses on the muscles of calves, biceps, back, chest.
In summary, strength training program helps in building physical strength and endurance. A strength training program you can add to your program that target major muscles groups are:
Crabwalk and press upTricep dipsBody Weight Tempo SquatBarbell bench pressBarbell overhead pressBarbell bent-over row
They target the muscles of the calves, biceps, back, and chest.
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