Muscle building exercise and precautions

For good health, along with staying away from diseases, it is also necessary to have strong muscles. Being in good health also improves self-confidence. In such a situation, muscles can be strengthened through strength training, due to which it becomes easier to do difficult work. If you are thinking that muscle strength requires heavy equipment or going to the gym, then you are wrong. To increase muscle strength, exercises can be done easily at home, such as squats, wall pushups, planks, etc.

Today in this article you will know in detail what exercises should be done to strengthen weak muscles.

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Muscle strengthening exercises
Be careful while exercising
Takeaway

Doctors for Muscle building exercise

Muscle strengthening exercises

There is no need to go to the gym for muscle strength, it can easily be done at home. There is no need for any kind of equipment for this. Come, let us know about the muscle strength training done at home -

Squat

By doing squat exercises, the muscles of the hips and thighs can be toned. You don't need any equipment for this variation. Come, let's know how to do it -

Stand straight and keep some distance between both legs.
Come to the position of sitting on the chair and bend slightly forward from the waist.
While going down count to 4 and then stop and stand back up slowly.
This can be done 8 to 10 times in one set.

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Wall push-up

By doing this push-up, the muscles of the chest, arms, and shoulders are affected. Although push-ups are done lying on the floor, one should start with wall push-ups. Below is how to do it -

Stand in front of the wall and keep a little distance.
Now place the palms slightly outside the width of the shoulders on the wall.
Keeping your back straight, slowly press your chest against the wall.
Then, emphasizing the hands, come back to the previous position.
Repeat this 8 to 10 times in one set.

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Abdominal crunches

In the beginning, it may be a bit difficult to do this exercise, but by doing it daily, the back and core muscles can be made strong. Along with this, the posture of the body is also correct. Come, let's know how to do it -

Lie down on your back by laying a mat in a flat place.
Now you can keep the hands on the ground along with the body, interlace the fingers and keep them behind the head or cross the hands and keep them on the chest.
After this, bend the knees and touch the soles with the ground.
Now slowly raise your head and shoulders above the floor.
Stay for the count of 4 and then come back.
In this way 8 to 10 can be done in 1 set.

Jumping Jack

This cardio exercise is good for the heart as well as strengthening the lower part of the body. Below is the step-by-step way to do it -

Stand straight on a flat place and keep a little distance between the feet.
Keep your hands close to your body.
Now jump and spread the legs slightly.
While jumping, take the hands straight above the head and connect them.
After this, jump again and come to the starting position.
You can jump 15 to 30 times in 1 set.

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Plank

The plank exercise is also known as planking. By doing this, core and lower back strength increase. This is slightly different from the push-ups that are usually done. Let us know how to do it -

Lie on the floor on your stomach and keep your arms on the floor.
After this, lift the body. In this position, the entire weight of the body will be on the toes and elbows.
In this position, tighten your abdominal muscles.
Now stay in this position as long as possible.
Gradually increase the time you stay in this position.

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Be careful while exercising

If someone is doing strength training for the first time, then he must take some precautions while doing this exercise. This can avoid injury to any -

In the beginning, do these exercises slowly. Then when the practice is done, increase the speed.
Do not do any exercise forcefully. If you feel tired or feel pain, take a break for a while.
If needed, a break of 1 day can also be taken.
Always use the correct technique to do these exercises. It would be better to do them in the beginning under the supervision of a good trainer.
Avoid shortness of breath or holding your breath. This can increase your blood pressure.
Always wear comfortable clothes and footwear. Also, take care of cleanliness when you exercise.

Takeaway

Weak muscles make it difficult to perform everyday tasks. Along with this, many types of physical problems can also occur. Therefore, it is important to increase muscle strength and exercise is the best way to do it. Due to the strength of the muscles, not only difficulties can be done easily, but self-confidence is also better. Hence, incorporate exercise into your daily routine and enjoy the benefits of a stronger body.

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