Top 10 Best Muscle Strengthening Exercises For Gymer

Building muscle strength not only improves muscle size and mass, but also has many benefits for athletic performance and overall health.The following article WheyShop will reveal to you the top 10 best muscle strengthening exercises for gymers today!

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1.Benefits of increasing muscle strength

1.1.Protect bone health and muscle mass

Strengthening exercises to help increase strength, endurance and develop strong muscles and bones, improve overall health, effectively.

1.2.Support weight loss

Increasing strength and muscle helps the body burn calories more efficiently, support better weight loss, and burn fat.

1.3.Beneficial for heart health

In addition to aerobic exercisesc, muscle strengthening exercises also help improve blood pressure.Do muscle-strengthening activities once a week plus 150 minutes of moderate-intensity activity each week to help prevent high blood pressure and lower your risk of heart disease.

1.4.Increase endurance for daily activities

Mass loss due to the natural aging process causes painful joints, increases the risk of injury and reduces the body's endurance.As you age, muscle mass is lost faster, which means simple activities can become more difficult.Endurance training can help you increase your endurance, get stronger, and improve your daily performance.

2.Top 10 exercises to increase muscle strength at home

The following exercises that use heavy weights and low reps will help you build muscle strength quickly.In particular, the exercises only target the largest muscle groups in the upper bodypossible so that you can build the most balanced strength.

2.1.Deadlift

Deadlift is one of the muscle-strengthening exercises that helps you quickly increase your ability to lift heavy objects from the bottom up.This move requires the participation of the lower back and hamstrings, which are the two strongest muscle groups on the body.

How to do this: 

• Stand upStraight, feet slightly wider than shoulder width, grasp the bar with both hands so that the inner forearm does not touch the outside of the thigh and the lower leg touches the bar lightly.
• Put the spine in a central position, neither up nor down; Eyes looking straight ahead, hips low.
• Lightly squeeze your lower abdomen, making sure that your shoulder blades are in the center position.With your shoulders facing back, press down firmly and take care not to bend over.
• Hands grip the barbell push the leg down to help the leg create force to lift the bar.hip andShoulders at the same time turned up, hands still clenched.Combine with upper body strength to lift the weight until the position of the weight is in the middle of the upper thigh.
• Note, when lifting the barbell, push both toes down, followed by heel push.Always keep the bar in contact with the body during exercise.
• You should slowly lower the weight until it touches the floor, then pause for a bit and then raise the weight again to continue the Deadlift exercise.
• Note: When lowering the weight, you must be very slow to feel the tension of the muscles.Above all, when you raiseNext time, you must have control and not use inertia to lift weights.

2.2.Bicep curls

You can do Bicep curls while standing or sitting at the end of a bench.

To do this exercise:

• Stand or sit upright.Shoulder width apart.
• Hold an equal dumbbell in each hand.Place your arm at hWho's on your side.
• Inhale.As you exhale, slowly roll the dumbbells toward your shoulders.Focus on using your biceps to lift the weight.Tighten your abs and straighten your back.
• Pause for a beat, then lower the dumbbell to position
• the beginning.
• Repeat the movement to the required number of repetitions.

2.3.Chest press

ExerciseChest press is a familiar exercise that strengthens your upper body, effectively working multiple muscles at once, including the pectoral muscles, triceps, and shoulder deltoids.

Do this exercise like this:

• Lie on the floor or on a bench with your feet flat on the floor.
• Hold a dumbbell in each hand.Bend your elbows so that your hands are perpendicular to the floor.
• Inhale, holding dumbbells with both hands, slightly wider than chest.
• As you exhale, push the dumbbell up.
• Pause for a beat, lower the dumbbell to the starting position.
• Repeat degreespractice until the required number of repetitions is reached.

2.4.Dumbbell row

Dumbbell row exercises help build strength in the back, arms and abs.In this move, the levers, traps, and rhombuses will be exercised, correcting your posture as you pull your shoulders back and helping to stabilize your spine.

How to do it: 

• Use a dumbbell (9kg is most common to start) and a bench.
• Start position with left hand on bench with left arm extended, left leg resting on chair, while right hand holding dumbbell and right leg straight on floor.
• Put your shoulders up, tense your abs, and pull the dumbbells closer to your body until your elbows are over your body.
• Slowly lower the weights and repeat 3 reps, 6-8 times each side.

2.5.Push-up

Push-ups are a seemingly simple move that works your upper body muscles while toning your abs and allowing you to move your shoulder blades through their full range of motion.

How to do it: 

• Start with knees facing the floor, hands on the floor shoulder-width apart, straight under shoulders.
• Stay in a plank position by straightening your legs and lifting weights with your arms and legs.
• Tighten your back muscles to keep your body straight, then lower to the floor.Right elbowi is curved – like an arrow instead of splitting like an arrow, instead of keeping it spread like a T. 
• Lower until chest touches floor and return to starting position, fully extending arms and repeating.

Note: 

• If you can't do 5 push-ups with correct posture, raise your arms while leaning against a bench or recliner to start strengthening your muscles.
• If push-ups are easy, try lifting your legs up on a chair and putting more weight on your body.Make sure you can do it 12 timesn do push-ups, lift your own weight before adding heavy objects or elevating your legs.

2.6.Split squat

This move is very important because it involves movement of each leg which improves balance during the exercise.The one-legged squat will help you improve lower body strength while improving balance, flexibilityhip mobility and stability.

How to do it: 

• Stand with feet shoulder-width apart.
• Put right foot forward one step, then left foot one step back – this is your starting position.
• Keeping your heels in front of you, lower yourself into a one-legged position, bringing your knees and back to the floor.
• Pause when the back knee touches the ground while the front heel remains on the ground.Pause for about 2 seconds and return to the starting position.
• Do 6-8 reps for the right leg, 6-8 times for the left leg and repeat 3 times like thatmore.

2.7.Lateral squat

This is a combination of kneeling and side squatting, which stretches the groin and inner thighs, while also working the hips, thighs, and torso.

How to do it: 

• Stand with feet shoulder-width apart, heels on the floor and toes pointed.
• Start the movement by pushing your hips back, bending your left leg andà lean to the left with the right foot pointing slightly out.
• Bend left knee, left heel still on the ground, and extend right leg while placing weight on left side of body.It's a step.
• Return to standing position and lower body with the same motion but to the right side.
• Do 6 reps on each side, switch sides, and do 3 more swaps.

2.8 Hip extension

This muscle-strengthening exercise trains the hip muscles, usually applied when you have to sit for a long time every day

How to do it: 

• Fix the back shoulder by leaning against a sturdy chair, feet firmly on the floor, about 15 cm from the buttocks
• Stretch your butt, pushing your hips hard from your heels to a position where your torso forms a bridge with your hips fully extended.The knees should be in a straight line, with the knees bent at a 90-degree angle.Keep the upper body, hips, abs and hamstrings are done
• Lower hips and repeat 8 times.

Beginners use their own body weight, while more advanced players can keep the bar at hip height and raise the hips and lift harder.

2.9 Plank high hand low hand

• Straighten your body lying on your stomach, raise your arms up, arms as wide asshoulder, hind leg straight and both toes pointed up.
• Close your abs and lower your elbows to the floor in turn, then raise them one at a time.During the movement, the body keeps tension and tension in the abdominal muscles.
• Continue doing high and low planks for 40 seconds and then rest for 10 seconds.

2.10 Jumping Squats

• Stand up straight with two legship-width apart, hands clasped on either side of the ribs.
• Bend your feet slightly to create momentum to jump up high, then land in a deep knee-to-toe position, butt pushed back and hands resting on thighs.
• jump 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.Notes for safe and effective muscle strength training

3.1 What to prepare for muscle strength training?

Strength training is a type of training that does not require much investment in equipment.Here are a few things you can prepare to start your home workout routine:

• An exercise mat
• Dumbbell set (If you can't afford weights, you can still use water bottles, sandbags or canned goods)
• Resistance rope
• Books and videosPrestigious and scientific exercise guide
• Plan and schedule a suitable gym session

Many of you regularly practice without a specific plan or schedule, it makes you confused, not knowing where to start or what to do with each workout.

Our body is divided into major muscle groups and minor muscle groups, so you must have a plan to alternate training, combining these two muscle groups between training sessions for full body development.

Take some time before you start working out to find and schedule a gym that's right for yousuits you.

3.2 Practice proper technique

With each exercise, if done correctly, it will work exactly the muscle group you want to target.Non-technical training not only wastes your effort, but also easily leads to unnecessary injury.

You also do not let yourself be influenced by new exercises online, but should focus on basic exercises.n with weights such as weightlifting, weightlifting, deadlift, …

Applying traditional weight training methods:

This is a training method to gain muscle quickly applied by many people.Because when the body gets used to normal activities, they are less likely to tear.So if you want bigger muscles, you have to put more pressure on.The easiest way is to increase the weight.

When training with this method, you gradually increase the weight of the weight and gradually decrease the number of times to lift the weight.You practice 4 sets of each exercise, from round 1 to set 4, the weight increases gradually, and the number of timesgradually dim.Rest 90-120 seconds between each set.

Specific:

• Round 1: do 12-14 reps, using weights of 40-50% 1RM
• Half 2: 8-10 reps, 50-60% of 1RM
• Round 3: Practice 6-8 reps, 70-80% 1RM
• Round 4: do 4-6 reps with weights over 80% 1RM

RM: maximum strength when doing push-ups.

Applying the method of overtraining – Max OT:

With this method, you do not need to regularly increase weights, but you will have to train with a fixed weight.

• Each session lasts 30-40 minutes.OnlyI practice 1 weight Max OT is 80-90% 1RM.
• Only focus on 1 muscle group or 2 muscle groups related to each other such as: pectoralis posterior, triceps anterior,,…

Drop-set method:

This method is the complete opposite of the traditional weight training method.With Drop-set you will train from heavy to light and gradually reduce the number of repetitions.That means you'll also do 4 sets of each exercise, with only 10-15 seconds of rest between sets.

3.3 Stick to the exercise program

The exercise program must be tailoredfit your body, goals, and experiences.Don't follow other people's programs, training schedules, and training methods.Unless you find this program more suitable for you than usual exercises.

3.4 Maximum concentration when exercising

Don't bring your phone into the gym, if you have it on silent mode.Don't argue, pay attentionto other people's practice,...because these factors only distract you, not focusing on your exercise.Since then, the training performance is also not reached.

3.5 Learn to breathe, rest between sets 

Many of you think this factor is not important? In fact, they are extremely important, contributing to the success of training.Breathing when exercising properly will make the exercise more effective, more accurately impacting the muscle groups you want.

For the most appropriate rest between series (sets) is 35 minutes, depending onc to the intensity of the exercise.Do not rest too long or too quickly.This is also a way to quickly gain muscle that many people apply.

3.6 Nutritional supplements for muscles

Besides training, nutrition also plays an important role in increasing muscle strength.Every day, you should consume about 2-3,1g of protein per kilogram of body weightand divided into meals throughout the day.Prioritize plant-based protein intake, as animal protein will cause you to consume more bad fats and cholesterol.Do not forget to increase fiber intake from vegetables, tubers, fruits, legumes, reduce processed foods, sweets and foods high in sugar in daily meals.

3.7 Reasonable rest mode

Rest is extremely important for your muscle growth.Especially for weightlifting exercises with heavy weights, you need to spend at least  8 hours of rest tomuscle recovery.

For daily sleep, you should sleep deeply at least 7 hours per night, but ideally 8-9 hours.Sleeping before 11pm is more reasonable.Deep sleep is extremely important for muscle growth.The time to fall into deep sleep is also the time when the body increases testosterone secretion, switching to the best state of muscle repair and development.

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The above article shares about the 10 most effective muscle strengthening exercises, and you must have seen that these exercises are not too difficult.Hope you get the results you want quickly.Thank you forInterested in following the article!