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Kick off a fitness journey with this beginner workout plan from a trainer with a four-week exercise schedule and tips for cardio and strength moves to master. This 4-Week Strength Training Plan ...
The strength-training plan features five upper-body exercises with dumbbells and five lower-body exercises done using your bodyweight. Perform 10 repetitions of each exercise and then repeat for a ...
Here are some guidelines to follow for different strength training goals. If you want to… Sculpt muscle: Lift medium to heavy weights for six to 12 reps and three to six sets.
This is a compound exercise that also involves the trapezius, upper back, forearms, triceps, and the biceps. The narrower the grip the more the trapezius muscles are exercised. Upright rows are prone to injure the shoulder through internal rotation and elevation of the ball and socket joint.
These exercises are used to increase stability, strength and range of motion of the subscapularis, supraspinatus, infraspinatus, and teres minor muscles within the rotator cuff. [26] Passive exercises include internal and external rotation of the shoulder joint, as well as flexion and extension of the shoulder. [26]
Strength training is primarily an anaerobic activity, although circuit training also is a form of aerobic exercise. Strength training can increase muscle, tendon, and ligament strength as well as bone density, metabolism, and the lactate threshold; improve joint and cardiac function; and reduce the risk of injury in athletes and the elderly ...
Lower Body Day 1 Dumbbell Squat. Stand with feet shoulder-width apart, toes turned slightly out. Rack dumbbells at shoulders. Send hips down and back to lower into a squat.
Cable pull-down exercise to the front with a medium-width overhand (pronated) grip. The pull-down exercise is a strength training exercise designed to develop the latissimus dorsi muscle. It performs the functions of downward rotation and depression of the scapulae combined with adduction and extension of the shoulder joint.