𝗘𝗺𝗽𝗼𝘄𝗲𝗿𝗯𝗿𝗮𝗶𝗻

Exercises for strength

1. Squats
   • Stand with your feet shoulder-width apart, toes slightly turned out.
   • Keep your chest up and back straight as you lower your body by bending your knees and hips.
   • Lower down as if you’re sitting back into an imaginary chair until your thighs are parallel to the ground or just below.
   • Push through your heels to return to the starting position, squeezing your glutes at the top.
   • Squats primarily target the quadriceps, hamstrings, and glutes while also engaging the core for stability.
2. Push-Ups
   • Start in a plank position with your hands slightly wider than shoulder-width apart, arms fully extended, and body in a straight line from head to heels.
   • Lower your body towards the ground by bending your elbows while keeping them close to your body.
   • Lower until your chest nearly touches the floor, then push through your palms to return to the starting position.
   • Push-ups work the chest, shoulders, and triceps while also engaging the core muscles for stability.
3. Pull-Ups/Chin-Ups
   • Grab an overhead bar with an overhand grip slightly wider than shoulder-width apart for pull-ups or with an underhand grip for chin-ups.
   • Hang with your arms fully extended, engaging your shoulder blades. It will give you strength
   • Pull your body up towards the bar until your chin clears it.
   • Lower yourself back down with control to complete one repetition.
   • Pull-ups and chin-ups primarily target the muscles of the back, including the latissimus dorsi, rhomboids, and biceps.
4. Deadlifts
   • Stand with your feet hip-width apart, toes pointing forward, and a barbell in front of you on the ground.
   • Bend at your hips and knees to lower your torso and grip the barbell with hands shoulder-width apart, palms facing you or facing down.
   • Keep your back flat, chest up, and core engaged as you drive through your heels to lift the barbell, straightening your hips and knees. It will give you strength
   • Pause briefly at the top, then lower the barbell back to the ground with control.
   • Deadlifts primarily target the muscles of the posterior chain, including the lower back, glutes, and hamstrings.
5. Planks
   • Start in a push-up position with your hands directly under your shoulders and your body forming a straight line from head to heels.
   • Engage your core muscles by drawing your belly button towards your spine and squeezing your glutes. give your core strength
   • Hold this position, maintaining proper alignment and tension throughout your body, without letting your hips sag or rise.
   • Aim to hold the plank for a specific amount of time, gradually increasing the duration as you build strength.
   • Planks primarily target the core muscles, including the rectus abdominis, obliques, and transverse abdominis, while also engaging the shoulders, chest, and glutes for stability.

Anulom Vilom

Anulom vilom(increase strength) is a form of alternate nostril breathing wherein you breathe in or out from one side at a time. It is practiced to improve focus and calm the mind in yoga. this pranayama will give immensely strength ,by doing 15 minute per day. Let’s see how to do it!

 Sit in the padmasana position with your back absolutely straight

● Close your eyes and relax your mind

● Slowly move your right thumb over your right nostril and close it

● Inhale slowly and keep going till you feel your lungs are full.

● Next, close your left nostril with the ring finger while you keep the right nostril closed with your thumb.

● Hold your breath for as long as you can.

● Then, gently open your right nostril and exhale very slowly.

● Repeat this with the opposite nostril.

● Continue for 3 to 5 minutes.

Calisthenics

Well, basically, it’s a fancy word for body weight based exercises or movements. Stuff you can do at home with minimal or no equipment. Sounds too simple to be better than going to the gym? Well actually, one of the main reasons it’s so good for you is because you don’t need a gym to get an amazing workout from it, plus it’s safer and better for your body in the long-run.

Benefits-

Calisthenics is an easy exercise choice for building strength, endurance, flexibility, and coordination because it accomplishes all these things without the need for expensive and heavy equipment. This means you can train calisthenics from anywhere making it easy to do consistently.

Strongman training

Strongman training is a form of strength training that emphasizes functional movements and raw strength. It typically involves a variety of exercises and challenges, such as lifting heavy objects like atlas stones, flipping tires, carrying heavy loads, and pulling or pushing weighted sleds. Strongman training targets multiple muscle groups simultaneously, enhancing overall strength, power, and endurance. It requires mental fortitude and physical resilience to conquer the demanding tasks. Participants often train with specific implements and techniques tailored to strongman competitions, which may include events like the deadlift, log press, farmer’s walk, and yoke carry. Strongman training is known for its intensity and ability to build real-world strength.

The main exercises in strongman training typically revolve around movements that simulate real-world tasks and require substantial strength and power. Here are some of the main exercises commonly practiced in strongman training:

1. Deadlift: A foundational lift involving lifting a loaded barbell from the ground to a standing position. Variations may include conventional deadlifts, sumo deadlifts, and trap bar deadlifts.
2. Overhead Press: Often performed with implements like a log, axle, or keg, requiring the lifter to press a heavy object overhead from shoulder to locked-out position. It targets the shoulders, triceps, and upper back.
3. Atlas Stones: Lifters lift heavy spherical stones onto platforms of varying heights. This exercise primarily targets the lower back, hips, and upper body muscles, requiring a combination of strength and technique.
4. Farmer’s Walk: Involves carrying heavy objects, such as farmer’s walk handles or heavy dumbbells, in each hand and walking a set distance. It targets the grip, forearms, shoulders, and core muscles.
5. Tire Flips: Participants flip large, heavy tires over a set distance or for a certain number of repetitions. This exercise builds strength and power in the legs, hips, back, and arms.