Gymming and exercising are all about building strength and muscles, and if you don’t see a noticeable change in your body, then you are not doing it right. The quarantine has left almost the majority of us with bulging tummies. Thus, here are a few strength &muscle building exercises that will help you gain a toned body.
Pull-ups
Muscles Targeted: Middle and Lower Trapezius, Rhomboids, Deltoids, Teres major, Biceps, Forearms
How To Do:
• Stand Still under the bar, then hold the bar with both your hands and your palms facing out.
• Now, start pulling up your body slowly while bending your knees a bit. Continue lifting your body until your chin is over the bar.
• Now, slowly start lowering down, gradually coming back to the starting position with your body standing straight and your hands resting on your side.
• Repeat, the above-mentioned steps.
Bench Press
Muscles Targeted: Triceps Brachii and Pectoralis Major, Anterior (front) Deltoids, Traps & Back
How To Do:
• Lie down straight on the bench with the bar over you and your shoulder blades squeezed while your chest lifted and feet resting flat on the floor.
• Now, with your wrists straight and palms facing out grab the bar with a full grip.
• Now, take a deep breath and unrack the bar. Then, start moving the bar over your shoulder while keeping your elbows locked.
• Now, lower the bar to your mid-chest, keeping your forearms vertical and hold your breath, and then press the bar from you mid-chest to your shoulder. Breathe.
Squats
Muscles Targeted: Thighs, Hips and Buttocks, Quadriceps Femoris, Hamstrings
How To Do:
• Stand straight with your arms resting on your side.
• Now, spread your legs hip-width apart, and stretch your hands in front or, if you want you can hold some weights in your hands.
• Now, while keeping your spine neutral, shoulders and chest up, and looking straight squat down. Keep in mind that your knees and feet are in line with each other.
• Now, slowly get up, coming back to your starting position.
• Repeat.
Dips
Muscles Targeted: Triceps, Anterior Deltoid, Pectoralis muscles, rhomboid muscles
How To Do:
• Grab the bar with your palms with a tight grip and jump up while balancing your body and keeping your elbows locked.
• Now, while bending your arms start lowering your body, until your elbows are above your shoulders.
• Now, gradually start lifting your body back to the starting position and while balancing your body with your shoulders over your hands.
• Repeat.
Leg Press
Muscles Targeted: Quadriceps (quads), Hamstrings, Glutes, hip and torso muscles
How To Do:
• Lie down on the leg press machine and place your legs on the platform just in front of you, at a shoulder-width distance.
• Now, lowering the safety bars which hold the weight in place, start pushing the platform in the front, until your legs are fully stretched.
• Now, while inhaling start lowering the platform until your upper and lower legs make a 90-degree angle in between them.
• Now, while exhaling start pushing the platform mainly with your heels until your quads are back to their starting position.
• Repeat.