You don' t have to be mountaineer to appreciate the value of toning muscles through a resistance training program. The following strength training exercises can be done in the comfort and privacy of your home.
Work your upper body with a resistance band. Grasp an end of the resistance band in either hand and then step on the middle of the band. Use the resistance provided by the band as you lift your hands up in front of your body, and then to the sides of your body, engaging your biceps, tripceps, and shoulders as you pull and release. As you determine which moves work which muscle sets the most effectively, develop a routine using your unique pulls. Repeat sets of various pulls until you fatigue the muscles.
Next you can use your weight to further challenge your upper body muscles. Lie on the floor and place your shoulders directly under your shoulders. Do a set of push ups, rest, and then follow with a plank position, holding the position as long as you can. Gently shift your weight until you find downward dog yoga position, with your arms stretched out in front of you, your buttocks facing the ceiling, and your legs straight. Move such that your body forms a triangle and the majority of your weight rests on your shoulders and arms. Stretch and repeat as needed.
Work your legs with a resistance band. Place the resistance band around your ankles and walk sideways, pulling until you feel significant resistance in your thighs with each movement. Repeat until you hit muscle fail, then rest and repeat. With the band still around your ankles, shift your weight such that it is on one leg entirely, and extend the leg forward, then back, then to the side, then back, each time using the band for resistance. Switch legs and repeat until fatigued.
You can also work your lower body simply by using your own weight. With your feet solidly on the ground, sit back until you look like you are sitting in a chair, and hold, engaging your buttocks and leg muscles. When you can't hold the squat anymore, stand up, shake your legs out, and then do it again.
All of these exercises will tone you up, at minimum cost to you. Invest in a good set of resistance bands for maximum home workout results.
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