Scribd
Upload
154 views6 pages

Strength Training With Exercise Equipment

The document discusses six different strength training exercises that can be done with exercise equipment or resistance bands at home. The exercises target different muscle groups and include lunges, squats with overhead raises, resistance band pull aparts, hip extensions, resistance band leg presses, and planks.

Uploaded by

Dane Justo
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
154 views6 pages

Strength Training With Exercise Equipment

The document discusses six different strength training exercises that can be done with exercise equipment or resistance bands at home. The exercises target different muscle groups and include lunges, squats with overhead raises, resistance band pull aparts, hip extensions, resistance band leg presses, and planks.

Uploaded by

Dane Justo
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 6

STRENGTH TRAINING WITH EXERCISE EQUIPMENT

Strength training is a versatile type of workout that you can do almost anywhere. Strength
training, also called weight training or resistance training, is an important part of any fitness
routine. It helps make you stronger and also builds muscle endurance.

Types of strength training with equipment


1.Lunge
A basic lunge works the muscles in your lower body, including your quadriceps, hamstrings,
glutes and calves.

To do this exercise:
1. Start by standing up tall, feet shoulder-width apart.
2. Step forward with your right foot, and lower your hips toward the floor until your right leg is
at a 90-degree angle and your left knee is parallel to the ground. Make sure your front knee
doesn’t go beyond your toes.
3. Lengthen your spine to keep your torso upright.
4. Hold this position for 5 seconds or longer.
Then step your right foot back to meet your left, and repeat this movement with your left leg.
5. Repeat 10 to 12 times, then rest briefly and do another set.
6. Lunge variations include walking lunges, jumping lunges, lunges with a torso twist, and side
lunges.
2.Squat to over head raise
If you're new to strength training, start off by raising your arms overhead without any weight.
Once you can do this exercise with good form, you can add light dumbbells, and increase the
weight as you build strength.
This exercise not only works your glutes and leg muscles, it also works the muscles in your core,
back, and shoulders, as well as your triceps.

To do this exercise:
1. Stand with your feet slightly wider than your hips and your arms alongside your body.
2. Slowly lower your hips down into a squat position.
3. Press up to come back into standing and raise your arms overhead.
4. Return to the starting position.
5. Do 1–3 sets of 8–12 repetitions.
3. Resistance band pull apart
This exercise works the muscles in your back, shoulders, and arms

To do this exercise:
1. Stand with your arms extended out in front of you at chest height.
2. Hold a resistance band tautly with both hands.
3.The band should be parallel to the ground.
Keeping your arms straight, pull the band toward your chest by moving your arms outward to
your sides. Initiate this movement from your mid-back.
4. Squeeze your shoulder blades together, and keep your spine straight, then slowly return to the
starting position.
5. Do 1–3 sets of 15–20 reps

4. Hip extension
This exercise works the muscles in your hips and legs. You'll need a light- to medium-resistance
band to do this exercise.
To do this exercise:

1. Loop the resistance band around both your ankles. You can use a chair or wall for balance.
2. Keeping a straight line in your body, pull your left leg back as far as you can, keeping it as
straight as possible.
3. Slowly return to the starting position.
4. Complete 12 reps with your left leg, then repeat with your right leg.
5. Complete 2 sets on each side to start, and work up to doing 3 sets as you build up your
strength

5. Resistance band leg press


This exercise works your quadriceps, hamstrings, calves, and glutes. Like a leg press on a weight
machine, this exercise makes you work against gravity.
To do this exercise
1. Lie on your back and lift your feet off the ground.
2. Bend your knees, creating a 90-degree angle. Flex your feet, pointing your toes upward.
3. Wrap the resistance band around your feet and hold the ends.
4. Press your feet against the bands until your legs are fully extended.
Bend your knees to return to a 90-degree angle.
5. Do 1–3 sets of 10–12 reps

6. Planks
Planks are an excellent exercise for improving your core strength and stability. This exercise can
also strengthen the muscles in your back, chest, and shoulders.

To do this exercise:
1. Rest on your forearms and toes only, keeping your body in a straight line with your buttocks
clenched and your abdominal muscles engaged.
2. Try to hold this position for 30 seconds. If that’s too hard, start with 20 seconds.
3. As you gain strength and fitness, try to hold the plank position for 1 minute or longer.
REFERENCE
https://www.healthline.com/health/exercise-fitness/strength-training-at-home#at-home-workout-
benefits

You might also like