![]() ![]() Varying your activities can help keep you from getting bored, which can motivate you to stay on track. Mix up your routine to keep things interesting. You can do strength training at home or use resistance machines at a local gym.National Institutes of Health Go to source X Trustworthy Source PubMed Central Journal archive from the U.S. ![]() If building muscle power is your goal and you're doing high-intensity weight lifting, resting for 3 minutes can result in greater increases in strength. Generally, rest for 30 to 60 seconds between sets.To strengthen your legs, do 2 sets of 12 reps each for squats, glute bridges, calf raises, and lunges. ![]() A sample intermediate upper body workout could be 2 sets of 30-second planks and 2 sets of 12 reps each for crunches, push-ups, dumbbell biceps curls, and dumbbell shoulder presses.X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source In time, gradually work your way up to including 3 to 4 strength training days in your weekly routine. ![]() If you’re just starting out, try doing upper and lower body workouts 1 day a week each. Also known as resistance training, strength training involves using free weights, resistance bands, or your own body weight to strengthen your muscles. Include strength training at least 2 days per week. ![]()
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