The most powerful exercises include the big three, power lifting routine; squats, bench presses and dead lifts. These exercises work in combination as a routine and by cycling between them you will notice drastic improvements in both the strength and build of your body. The routine can yield dramatic results when done correctly, building body strength, muscle mass and increasing fat loss.
For each exercise below, use the maximum amount of weight you can perform, repeating movements 8-10 times, performing 1 to 3 sets. For each repetition, count to 3 on the way down and 3 on the way up, keeping a slow and steady pace. Make sure to rest 30-60 seconds between sets.
Here are top 3 exercises to build muscle strength –
The squat focuses on the quadriceps muscles contained in the buns, hips, hamstrings, quads and thighs. The movement requires body stability and balance, ultimately working your core as well. You can perform the exercise with dumbbells.
How To: The movement begins in a standing position with feet hip width apart, toes, knees and hips in a straight line. Your eyes should be facing forward or slightly upward. Grasp the dumbbells with your thumbs, overhand grip and hold slightly above your shoulders. Tuck your belly button towards your spine and contract your abdominal muscles. Bend your knees and hips to lower your torso, as though you are sitting on a chair, where knees come to a 90 degree angle, not surpassing your toes. Put most of the weight on the heels of your feet and return an upright position.
(2) Bench Press:
The bench is used to develop the chest muscles, increasing the size of pectorals, deltoids, shoulder blades, trapezius, and triceps. The movement requires technique and ability to focus on the particular muscle group. You can perform the exercise with barbells or dumbbells.
How To: Start the movement lying flat on your back, where your buttocks, shoulders and head are aligned with a slight and natural bend in the spine. Focus your eyes on the front of the barbell rack or ceiling straight above. Feet should be flat on the floor, more than hip width apart. To perform the movement, grasp the bar or dumbbells keeping your thumbs outside of the closed fist, overhand grip, keep arms slightly wider than your shoulder width apart. The angle of the upper arms should be about 45 degrees to the body. Lower the barbell or free weights, pressing towards your chest, elbows flared out. Push the weight back up towards the ceiling, extending your arm and slightly lock the elbow.
(3) Dead Lift:
The dead lift is a complex movement that works the upper, mid and lower back muscles as well as the buttocks, hamstrings and quads. The routine requires stability control and balance. Perform the exercise with use of barbells or dumbbells.
How To: Begin the movement in an upright position. Contract your abdominal muscles, pulling your belly button towards your spine and squeeze shoulder blades together. Keep your chest held up and out, head in line with your spine or slightly extended. Place your heels on the floor and shoulders over or slightly in front of the balls of your feet. Your eyes should be facing forward or slightly upward. Hold the dumbbells with your thumbs on the outside of your closed fist, overhand grip with arms in front of your hips, slightly wider than shoulder-width apart. Gently lower your dumbbells towards the floor by pushing your hips and buttocks towards the wall behind you then downwards to hinge over your knees. Lower your hips and shoulders together, keeping your back flat and shoulders contracted throughout the lowering portion. Gently come back to an upright position.
It’s important to remember to warm-up before performing any exercise routine. To decrease injury, start your work-out with 5 minutes of cardio and stretching techniques. If you’re training for a competition, contact a professional coach or trainer for further instruction.
How Did You Find The Above Exercises?
If you are looking for a healthy fat loss thereby gaining big muscles and strength, do try the above mentioned exercises. Do suggest your way of loosing fat and gaining muscles and strength.
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