You don' t have to be mountaineer to appreciate the value of toning muscles through a resistance training program. The following strength training exercises can be done in the comfort and privacy of your home.
A resistance band is the perfect instrument for toning upper body muscles. Step on the middle of the resistance band and take the other ends in your hands. Pull up on the band using a variety of poses to work your biceps, triceps, and shoulders. Experiment with different strength bands and different poses, noting which movements work which muscles most effectively. Repeat sets of various pulls until you fatigue the muscles.
Next you can use your weight to further challenge your upper body muscles. Lie on the floor and place your shoulders directly under your shoulders. After you've worked through tradition push ups, move into a plank position and remain there, engaging your abs. Work your way from the plank into downward dog, pointing your buttocks to the sky, lengthening your legs, and leaning into your shoulders. Move such that your body forms a triangle and the majority of your weight rests on your shoulders and arms. Stretch and repeat as needed.
Next you can challenge your lower body with the resistance band. Step into the center of resistance band and pull it up so it hooks on your ankles, and then walk sideways across the room, making sure you have to work against the band with every step. Repeat until you hit muscle fail, then rest and repeat. Then switch tactics, standing on one foot and extending the other leg in a front, then side, then back kick, each time challenging the band. Switch legs and repeat until fatigued.
You can also tone your lower body with exercises that make use of your body weight. With your feet solidly on the ground, sit back until you look like you are sitting in a chair, and hold, engaging your buttocks and leg muscles. Stand and repeat until you feel the burn.
Try these resistance exercises when you can't get to the gym to use the equipment. You'll get the best results if you buy an inexpensive set of resistance bands.
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