The 15 Most Effective Gymnastics Endurance Exercises

Endurance exercises help to supplement the effective gym process, build muscle or lose fat better.The following article WheyShop will help you synthesize 15 most effective exercises to increase endurance in the gym.We invite you to consult!

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1.Why is endurance training important?

For the gym, high-intensity exercises or cardio exercises like endurance running, cycling, etcMuscles and fitness need an adequate source of energy to function.This energy source depends more or less on the tolerance of each person.

Basically, there are two types of endurance.The first is muscular endurance, which is what drives the muscles to work at their full capacity.The stronger the muscle, the more muscle fibers there are and the stronger the connection between them, the greater the muscle strength.

The second type is aerobic endurance, which is the source of energy taken from the cell, and the amount of oxygen available for cell function.It is the energy that determines how long you can practice, and onlyIt can be trained by maintaining practice every day.

Endurance determines your mobility, besides strength and physical condition, it is also very useful in daily life.For example, climbing stairs or running a long distance to the parking lot will no longer be a burden when you are in good physical condition.In addition, it is also a factor that helps your bodybuilding and endurance training hours achieve the desired effect, no longer being pushed for a few beats and then exhausted.

2.Suggest 15 most effective exercises to increase endurance in the gym

Here are the 15 most effective strengthening exercises in the gym today, which you can refer to and practice at home to improve your training performance.body

2.1 Take small steps in place

• Stand up straight, feet hip-width apart, hands clasped at sides.
• Start running in small steps.Lift your legs and run in place, landing on your toes.Note that the foot is only slightly lifted off the ground, the running range is reduced.When you stomp your feet, don't lock your knees.
• Breathe steadily and run continuously for 40 seconds and then rest for 10 seconds.

2.2 Plank high hand low hand

• Lie on your stomach, arms up by your sides, hands shoulder-width apart, hind legs extended and toes pointing up.
• Put your abs and lower your elbows one at a time so that your body almost touches the floor, then raise them one at a time.During the movement, the body keeps tension and tension in the abdominal muscles.
• Continue to perform high-low plank for 40 seconds and then rest for 10 seconds.

2.3 Running with thigh lift

• Stand up straight
• Two legs running continuously with knees elevated, parallel to the floor t
• Do it for 40 seconds then rest for 10 seconds.

2.4 Push-ups

• Straighten the body lying on the stomach, arms outstretched,Arms shoulder-width apart, hind legs straight, and toes pointed upwards.
• Lower body weight by bending your elbows until your chest almost touches the floor, then straighten your arms.
• Breathe steadily and continuously hold the push-up speed constant for 40 seconds and then rest for 10 seconds.

2.5 Jump rope

• ChGather a rope of medium length so that the length of half of the rope is approximately the distance between your feet and chest.
• Holding both hands on the ends of the jump rope, placed behind the heels, feet together, standing.
• Throw the jump rope forward, then jump when the rope hits the ground.Continue to throw and jump for 40 seconds and then rest for 10 seconds.

2.6 Power Biceps Curl

• Two feet hip-width apart, holding a medium fruit in each hand.
• Slowly lower your body, and at the same time roll your arms up and bend in the direction of your biceps.
• Sit down as low as you can and press the dumbbells up into a hammer shape, touching elbows to knees.
• Stand up and slowly lower the weight back down, repeat 16 times, then rest for about 10 seconds.

2.7 Reverse Turning Lunge

• Stand up straight with dumbbells in both hands and flex your muscles.
• Take a step back and slowly lower yourself until your knees form a 90-degree angle.If you take your left foot back first, then when you lower yourself, your upper body rotates to the right, or vice versa.
• Push back and return to the starting position and do the same with the other side.
• Make sure you keep your torso upright throughout the movement.Practice alternating sides for 15 times.

2.8 Squat with barbell in front of chest

• Hold dumbbells in front of you, hands shoulder-width apart.The barbell must be placed at shoulder level, not against the neck, keeping the chest and back straight 
• Do squat slowly with knees slightly open, squat down, remember to squeeze your abs and straighten your back.
• Repeat about 15 times

2.9 Deadlift with barbell

• Stand up straight, feet shoulder width apart, hands holding dumbbells at hip level.
• With your legs slightly bent, the right side of the bucket should be facing back, slowly lower the weight, keep your back straight and squeeze your butt.
• Keeping the bar close to your body, lower the weight deeply, pushing your hips forward and back to head position.

2.10 Pull up bar

Push-ups or Pull-ups are also one of the effective home gym endurance exercises for men and women with easy movements.

• Place your hands on the bar and the distance between your hands is wider than shoulder width to reduce pressure on your hands and is suitable for beginners.
• Grab the bar firmly with both hands with palms facing outward or inward relative to the body.
• Pull the bar up, pay attention when lifting, try to keep the column straightLive, lean forward slightly to reduce back injury.
• As you inhale the bar, combine with the breath while using your arms and shoulders to pull your weight over the bar.
• Exhale slowly while raising and inhale deeply while lowering.
• Repeat the entire movement until the required number of repetitions is reached.

2.11Sumo squat combined with jumping

• Stand up straight, feet hip-width apart, hands clasped.
• Kneel slightly to gain momentum for a high jump, then land in a deeply narrowed knee position, toes bent to the sides, hands on thighs.
• Jump, put your feet together, and clap your hands.
• Repeat jumping for 40 seconds then rest for 10 seconds.

2.12 High jump and stretch

• Stand up straight, feet hip-width apart, hands at sides of ribs.
• Jump high, feet wide, arms straight, then land, not locking joints.
• Squat down, hands on the ground, then slightly jump up to push your legs back, toes resting on the ground, whole body straight.
• Jump up and bring your legs close to you, then stand up straight, kick one leg forward, swing your arms naturally, and then lower your leg back to the original position in step 1.
• Repeat padded sequenceWhen working, switch legs and kick continuously for 40 seconds and then rest for 10 seconds.

2.13 Jumping and jumping

• Stand up straight, feet narrower than hips, arms relaxed, eyes straight.
• Jump to the side, pivot foot down to protect the knee, other leg curled up, close to the pivot leg.The taller man stooped forward, his two hands hit him in front and back naturally.
• Hold this position for 2 seconds, then bring your foot to the other side and land in the same position as in step 2.
• Jumping side to side continuously for 40 secondsi rest for 10 seconds.

2.14 Combined high-rise footsteps

• Stand up straight, feet narrower than hips, hands on hips.
• Step one foot wide to the side, and at the same time bend the knee deeply.The other leg is stretched, the body weight is tilted to one side.
• Return your bent leg back to its original position and straighten your body.Then swing it wideAim hands from bottom to top, and at the same time jump out and spread your legs wide, hands touching above your head.
• Jump again to bring your arms and legs back, and then repeat the step sideways with the other leg.
• Repeat the sequence for 40 seconds and then rest for 10 seconds.

2.15 Jumping Squats

• Stand up straight, feet hip-width apart, hands clasped at your sides.
• Lightly bend your legs to create momentum to jump up high, then land with a deep knee-to-toe position, butt pushback and hands resting on thighs.
• Hop up again and land in the same squat position as step 2.
• Inhale when you turn up, then exhale when you land, and repeat continuously for 40 seconds and then rest for 10 seconds.

3.Note to increase the body's endurance effectively

3.1 Start up thoroughly

The way to increase your body's endurance in the gym is to warm up thoroughly.Rotating the knees, hands, shoulders...are movements that will help warm the body, lubricate the joints, and bring the body from rest to movement.

Thanks to that, the body can create an abundant source of energy and keep up with the intensity of exercise.In addition, it also limits injuries affecting health and efficiencylasting results.

3.2 Reduce rest time between sets

To increase endurance when working out at home, you should limit the recovery time (rest time) between sets to 30-90 seconds.Reduce the rest time between sets and reduce the weight of the exercise.Instead, please repeat more times and rest only about 30 seconds or less between setspractice times.This is the best way to increase body endurance.

3.3 Combine strength training with cardio

Combining these two forms of exercise is a very effective way to increase body endurance.Because Cardio is an exercise that can improve cardiovascular health.Meanwhile, strength exercises often focus on building muscle

Many of you are used to one day of cardio, one day of strength training.However, it is only when you combine the two in the same workout that it can lead to fatigue due to the high intensity of the workout at first.But whenOnce you get used to it, you can significantly increase your fitness and endurance.

3.4 Maintain balance

Having enough breaks and working out harder is a great way to increase endurance when hitting the gym effectively.If you think gym workouts are too heavy for you, go slow, go for a light jog, bike, swim, or join a yoga class instead of going to the gym.exercise every day.You can only achieve your goals if your body feels completely comfortable, and you don't over-exercise.

3.5 Increase the intensity if you want

You've been doing consistent intensity training for a long time, but if you really want to increase your endurance, it's time to increase your training intensity.

You can help relax your body by taking a break from exercise 1 day / week, but also remember to exercise regularly 3-5 times / week and at least 20 minutes each time.

3.6 Using Mental Strength

Another important way to increase your physical strength is to use mental strength.Your spirit, or determination, plays a decisive role in the probability that you will continue to try, or give up during the practice.If you want to improve your fitness with rigorous exercise programs, you first need to have determination and consistency.

3.7 Constructionproper diet

You may not know, a scientific and reasonable diet can significantly affect the effectiveness of increasing muscle endurance in particular, and increasing the body's endurance in general.

You should stay away from foods rich in saturated fat and sugar.This is the reason why you are very tired and sluggish during exercise.It is recommended to increase the intake of vitamins, minerals, protein and unsaturated fats to help improve metabolism, improve the body's endurance for longer.

Also, during muscle movementYour body usually sweats more, which causes the body to become severely dehydrated.Therefore, you should remember to bring a bottle of water when you go to exercise, to ensure that your body is always awake, endurance when exercising is prolonged, instead of being easily tired and dizzy.

3.8 Use of dietary supplements

Regular exercise is a sustainable, long-term way to increase the body's endurance when exercising, the use of supplements is considered a shortcut to quickly improve endurance..

When choosing dietary supplements to improveFor endurance purposes, you should choose products that contain the following ingredients:

• Creatine
• Caffeine
• Beta – alanine
• Sodium Phosphate (Sodium Phosphate)
• BCAA
• Protein
• Glutamine

If you don't know which product to choose to increase endurance when exercising, you can refer to products such as The Curse, ABE Pre-workout or BPI Creatine… at Wheyshop.These are all products that are clearly effective in increasing endurance and strength for an optimal performance session.

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Here are 15 effective strengthening exercises in the gym that you can comfortably wear at home.You can absolutely do them in the morning after waking up, or practice to relax the body in the afternoon to improve health.Good luck with your practice!It works!