Muscle fitness means having muscles which can lift heavy objects(increased strength) muscles that can work longer before becoming exhausted(endurance). Muscle fitness comes with benefits day to day tasks become easier such as ; being able to carry heavy grocery bags with becoming tired so easily, Another great benefit of having stonger muscle fitness is that it also helps protects your joints, get leaner body mass, more stability and balance. Then there is also the more health side of increased muscle fitness it lowers your body fat , decreases the aches and pains , help curb fatigue, reduces stress and anxiety
So how does one go about achieving Muscle Fitness? To gain Muscle Fitness a resistance training program is used by the means of what is known as Resistance Training using things such as leg lifts, and push ups and weight training with free weights. Leg lifts: This exercise targets and strengthens the quadriceps muscles. The quadricep muscles are a large group of muscles in the front of the thigh that straighten out the knee. Leg Lifts are performed by Lying down on your back and raise both the legs simultaneously above the ground and hold it for few seconds bring the legs back down and repeat again , do as many reps as you can
Push ups: The push up may just be the best total body exercise that builds core strength. Pushups work the muscles in the chest, shoulders, triceps, back, abs and even the legs. To perform a Push - up
Lie down with your face facing the ground and your hands and feet are touching the ground.
Lower your body by bending your arms until your chest nearly touches the floor. Wait for few seconds and raise your body until your arms are near straight. Pause for two seconds and repeat the exercise again.
Squats: This exercise targets the thighs, hips and buttock, glutes, hamstrings and also the lower back Squats are performed by squatting down with a weight held across the upper back and then standing up straight again.
Seated dumbbell curls: Seated Dumbbell curls build, shape, and define the biceps the excercises also works the Traps and Shoulders. It is performed by sitting on the bench holding a dumbbell in each hand. With your palms facing eachother, curl each arm one at a time by rotating your wrist so that your palm is facing in at the top of the movement. Do not use jerky motions or momentum to lift the weights. Allow your body to move naturally,
Lying overhead triceps extensions: Also known as Lying triceps extensions, also known as skull crushers and French extensions Lie down on the weight training bench and grasp two dumbbells at shoulder width grip. Lower the weights slowly backward and down in an arc toward your forehead until the elbows form ninety degree angles. Slowly raise the weights without moving upper arms.
Low back extension: The lower back extension would have to be one of the best exercise for strengthening your lower back as well as eliminating lower back pain, loosening tight or sore back muscles that may be caused by sitting on a chair all day. To perfom a Lower back extension Lie face down with hands by your sides on the floor. Breathe in, tighten your abdominals and lift the torso up off the floor as high as possible while exhaling.
Lower the shoulder blades towards the waist while lifting the torso and keep the neck relaxed and straight. While inhaling, lower the body gently to the floor.
Bicep curls: The bicep curl is the biggest exercise to work your bicep muscles. The bicep curl is the bicep exercise that's going to build strength and size in your bicep muscles. There are several variations of the bicep curl using the barbell, bicep machines, cables and dumbells. To perform a bicep curl using dumbbells Stand straight with legs hip width apart. Keep the arms by the side with holding hand weights. Hands should be brought up toward the shoulders by keeping the elbows at your side and shoulders relaxed. Lower them back to the starting position and repeat
These are just some of the countless number of excercises that you can do there is also things that you can do like cycling, swimming and skiing, rollerblading , jogging walking which all can help improve muscle fitness. Before doing any muscle fitness activity it is important to do some warmup excercises to prvent injury.
Once your edurance and muscle strength has built up you can then do more of each exercise. The more you workout overtime you will notice the change in the way the muscles look getting more toned and defined
So how does one go about achieving Muscle Fitness? To gain Muscle Fitness a resistance training program is used by the means of what is known as Resistance Training using things such as leg lifts, and push ups and weight training with free weights. Leg lifts: This exercise targets and strengthens the quadriceps muscles. The quadricep muscles are a large group of muscles in the front of the thigh that straighten out the knee. Leg Lifts are performed by Lying down on your back and raise both the legs simultaneously above the ground and hold it for few seconds bring the legs back down and repeat again , do as many reps as you can
Push ups: The push up may just be the best total body exercise that builds core strength. Pushups work the muscles in the chest, shoulders, triceps, back, abs and even the legs. To perform a Push - up
Lie down with your face facing the ground and your hands and feet are touching the ground.
Lower your body by bending your arms until your chest nearly touches the floor. Wait for few seconds and raise your body until your arms are near straight. Pause for two seconds and repeat the exercise again.
Squats: This exercise targets the thighs, hips and buttock, glutes, hamstrings and also the lower back Squats are performed by squatting down with a weight held across the upper back and then standing up straight again.
Seated dumbbell curls: Seated Dumbbell curls build, shape, and define the biceps the excercises also works the Traps and Shoulders. It is performed by sitting on the bench holding a dumbbell in each hand. With your palms facing eachother, curl each arm one at a time by rotating your wrist so that your palm is facing in at the top of the movement. Do not use jerky motions or momentum to lift the weights. Allow your body to move naturally,
Lying overhead triceps extensions: Also known as Lying triceps extensions, also known as skull crushers and French extensions Lie down on the weight training bench and grasp two dumbbells at shoulder width grip. Lower the weights slowly backward and down in an arc toward your forehead until the elbows form ninety degree angles. Slowly raise the weights without moving upper arms.
Low back extension: The lower back extension would have to be one of the best exercise for strengthening your lower back as well as eliminating lower back pain, loosening tight or sore back muscles that may be caused by sitting on a chair all day. To perfom a Lower back extension Lie face down with hands by your sides on the floor. Breathe in, tighten your abdominals and lift the torso up off the floor as high as possible while exhaling.
Lower the shoulder blades towards the waist while lifting the torso and keep the neck relaxed and straight. While inhaling, lower the body gently to the floor.
Bicep curls: The bicep curl is the biggest exercise to work your bicep muscles. The bicep curl is the bicep exercise that's going to build strength and size in your bicep muscles. There are several variations of the bicep curl using the barbell, bicep machines, cables and dumbells. To perform a bicep curl using dumbbells Stand straight with legs hip width apart. Keep the arms by the side with holding hand weights. Hands should be brought up toward the shoulders by keeping the elbows at your side and shoulders relaxed. Lower them back to the starting position and repeat
These are just some of the countless number of excercises that you can do there is also things that you can do like cycling, swimming and skiing, rollerblading , jogging walking which all can help improve muscle fitness. Before doing any muscle fitness activity it is important to do some warmup excercises to prvent injury.
Once your edurance and muscle strength has built up you can then do more of each exercise. The more you workout overtime you will notice the change in the way the muscles look getting more toned and defined
