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resistance training or exercise is a form of strength training in which each effort is worked against a resisting force. If properly performed, the exercise can provide significant improvement and benefits to the person’s health and well-being. It can be done in two ways—the isotonic way if a part of the body is moving against the force, and isometric way if a body part is holding still against the force. It can also be performed with the use of exercise equipment such as resistance bands,
exercise machines, and swimming machines. In most cases, however, it works best with the use of resistance bands and free weights. Resistance bands are rubber tubing lengths in varying thicknesses that different amounts of resistance when pulled or stretched. The free weights are weights held by the hands during an exercise like the barbell and the dumbbell. They are good for weightlifters and bodybuilders. Aside from resistance band and free
weight exercises , the other resistance exercises include swimming, squat, running up the stairs, and brisk walking.
Resistance exercises are widely used for conditioning, general strength, and rehabilitation of an injury or injury prevention. If used for jumping, they develop the ability of athletes to make powerful jumps in such
sports as basketball, baseball, volleyball, football, soccer, and events for the track and field. Swimming is another form of resistance training that uses almost every muscle group in the body. It also makes the body provide resistance with water that is said to provide 775 times more resistance than air. The
squat exercise activates the biggest muscles in the back, buttocks and legs, and is good for fighting sarcopenia, or the loss of muscle mass especially in the aging people. Brisk walking or brisk-interval style walking can build maximum aerobic power and strength of the thigh muscles to decrease the symptoms of lifestyle-related diseases.
Among the resistance
exercises that use free weights are the Arm or Biceps Curl, Triceps Curl, Forward Arm Raise, Lateral Raise, Fly, Walking Lunges, and Dumbbell Squats. The Arm or Biceps Curl uses a barbell and can be done while sitting on the bench. This strengthens the biceps and the forearm muscles. The Triceps Curl is performed with a weight in each hand or a heavier weight held by both hands. The Forward Arm Raise strengthens the shoulders while the Lateral Raise the deltoids or shoulder joint-covering muscles. While the Fly strengthens the chest, the Walking Lunges boost the strength of the hamstrings, gluteals or large muscles of the buttocks, and quadriceps. The Dumbbell Squats utilize dumbbells as one performs the squatting exercise.
You can perform resistance exercises yourself with your own body weight. One is the Basic Crunch to work your abdominal muscles, or the Full Crunch to work the entire stomach area. If you want to work your upper body, you can do Basic Push-ups, or the Rear Leg Lifts if you want your hamstrings and gluteals worked. But of course, Squats are very important among other exercises in strengthening your buttock, thigh and lower leg muscles.
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