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This year is all about hitting your fitness goals. But alas, where to start? Well, if you want to increase your lean muscle stores, decrease body fat, And To burn calories productively, strength training reigns supreme, according to the Mayo Clinic. Sounds like a win-win to us, so we’ve rounded up five of the best bodybuilding exercises you can do to completely transform your fitness.
As you age, your lean muscle mass decreases. If you don’t take the necessary steps to get in shape and build that muscle mass, you’ll accumulate more body fat, explains the Mayo Clinic. By performing strength exercises, you can maintain and even boost your muscle mass. In addition to sculpting lean muscle, strength training can also improve your ability to perform everyday tasks and activities, help you lose weight, and improve your cognitive abilities.
Now that we’ve raved about the benefits of strength training, let’s move on to the next “must have” moves Orangetheory’s Director of Fitness Design, Rachel Vaziralli, together that will totally transform your fitness game this year and beyond. As for how often you should perform these exercises, it all depends on your goals and fitness level. THE Physical Activity Guidelines for Americans recommend that adults perform at least two days of strength training each week.
Vaziralli says some people may be able to train up to six days a week. She adds, “At Orangetheory, we believe in prioritizing all movement to improve overall health and well-being. With our heart rate-based, trainer-led training with proven results, we recommend members take two to three classes per week to allow for recovery time between workouts.It is important to listen to your body to adjust your routine or intensity as needed.
Keep reading to learn all about these strength exercises, and then check out The Best Leg Strengthening Exercises for Seniors.
Legs: Cross-Cut Goblet Squats with Alternating Dumbbells
If you’re familiar with squats, you probably know that this exercise is great for strengthening major lower body muscles. Enhance this exercise by performing it in the transverse plane, where you’ll rotate your body “and mimic the multidimensional aspects of movement in our daily lives,” says Vaziralli.
She adds, “The goblet grip helps you maintain an upright posture, allowing you to execute proper form, protect your lower back, and engage your upper and mid-back muscles. The cross squat requires more coordination and balance than a traditional squat. crouch through tighter core activation and control. Additionally, it requires flexibility in order to help increase overall hip and lower body mobility.
Legs: Dumbbell Split Stance Deadlifts
Performing classic deadlifts is absolutely effective, but if you want to improve your fitness, Vaziralli suggests adding the split stance deadlift to your routine.
“Splitting your stance means you have to distribute your weight differently, with more emphasis on balance and, therefore, core activation,” she says. “The split position also reduces the load on the lower back and can help increase flexibility requirements by requiring more hip and ankle mobility.”
Core: ipsilateral dead insects of body weight with press
If you’re looking for a variation of the dead bug exercise, Vaziralli says there are plenty. This core-strengthening movement activates your superficial and deep abdominal muscles, as well as your hip flexors. “This exercise can improve your spinal stability, coordination, balance and posture, and improve athletic performance by increasing power transfer through the core and to the limbs. It is also a great exercise for reduce the risk of lower back injury,” says Vaziralli.
In this variation of the Dead Bug, you’ll enjoy the benefits of the traditional exercise, plus the added pressure of your hand against your bent leg, which increases tension in your intra-abdominal region. Consider performing a classic dead bug, but rest your hand on your bent leg (which in this variation will be on the same side), rather than keeping it pointing skyward.
“As you reach the arm and leg on the same side (ipsilateral) in opposite directions, you need to work your transverse abdominis (deep abs) harder to maintain a neutral spine, creating an added challenge that is sure to boost your heart and lead to improvements in all your athletic movements,” adds Vaziralli.
Upper body: all upper body movements while kneeling on a BOSU ball
Take your same old upper body moves to greater heights by complementing them by kneeling on a BOSU ball. There is a wide range of upper body exercises you can perform on a bench or standing, such as lateral raises, front raises, bicep curls and overhead presses. To take up the challenge, do them on your BOSU!
According to Vaziralli, “The unstable surface of the BOSU forces you to have greater core activation and recruitment of your posterior chain (back of the body). In this form, you work your abs and glutes more than you would without Don’t have a BOSU?Try doing your upper body exercises while standing on one leg for a similar effect.
Upper body: single arm strap with rotation
You’ll need a TRX strap for this final exercise, which includes a one-arm row and trunk rotation. The beauty of working out with a strap is that you have complete control over how easy or difficult this exercise is. Bring your body closer to the anchor point to complete the challenge, or move away from the anchor point to simplify this exercise.
“The strap also gives you instant feedback on your muscle tension and coordination so you can understand if you’re moving smoothly and efficiently,” adds Vaziralli. “The single-arm aspect makes this a progression of the two-arm row as it engages your lats and biceps more. Add rotation as a benefit to improve core mobility and work your core, especially the obliques! “
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