Why train strength?

• Notice how you do day to day tasks more efficiently and comfortably. You will no longer get home with your tongue every time you load with the supermarket bags.
• Learn almost without realizing a good position, which will prevent you from ending up hunched over.
• Reduce your back pain and joints while protecting them in the face of injuries.
• Have fewer ballots of fractures and osteoporosis in the future.
• Get accelerating metabolism, since the more muscle mass you have, the greater the daily caloric expenditure. Yes, you can burn more calories even at rest.
• Cope with better stress and anxiety, which apart from making you feel quieter, will avoid your body that suffering and wear that ends in the long term getting sick.
• Keep bad cholesterol (LDL) at bay and increase the good (HDL).
• Delay the loss of muscles and strength that are coming with age.

About strength exercises

It is important to know how to train outside the gym

You won't always have material

Your own weight is many times enough

Top 10 indispensable exercises to strengthen

💪 Iron

Surely you already know them. The plates are perfect for training arms, shoulders and abdominals (and all the Core in general). To make a iron you must put on the gap and keep your weight resting on the forearms and the tip of the feet.

Keep your abdomen tight, straight back and endure as long as you can or set repetitions of 30 seconds. You can increase the number of repetitions or their duration. 💡 Once dominated (or more dignity) to the basic plates, you can add difficulty supporting your weight on extended arms. 💡 You can also make other versions of the exercise more demanding such as the iron with change of support or the lateral plate. For more information about the plates, You can go through our article About them

💪 Abdominals or SIT UPS

The mother of chocolate tablets. But they do not only use the abdominals for that. It will help you gain strength and resistance in the abdominal zone and prevent you from injuries to the first change you have to take some weight. You only need a firm soil and something that isolates you of the hardness and cold of it. Come on, a mat or towel. Lie everything you can). The number of repetitions will mark your capacity. Try to make three series of 20 repetitions and go increasing little by little. 💡 To train the abdominals of the lower part, lie down (Bocarriba) with your hands behind the buttocks and lift your legs without flexing knees.

💪 Climber or Mountain Climber

With this exercise you will not only be training strength, but also Cardio. Here we imply legs, abdomen, shoulders ... As you can see, the climber is very complete. Put in an iron position, but resting on your arms stretched and folding your legs quickly and alternately.

💪 Burpees (or, rather, the dreaded burpees)

You will train buttocks, twins, abdominals, arms ... and also your resistance. You will burn calories of the beautiful and find out if you have any coordination or not. Tan Fast as you can, it goes from standing, to an iron position (stretched arms), through squat (if you need it). From there, again to stand with another jump (passing again for squat). To make it more complete, you can make a flexion along the way. For more information about Burpees, stop by our post.

💪 Triceps funds

Here you will need some material, but nothing you have close.

Two chairs or a table not very high. Set your hands in one of the chairs (or in two, one hand in each one, if it is more comfortable) and stretch your legs, resting them on another chair or a low table. Now, go down and raise the body by flexing the arms. About three series of 15 repetitions will be enough, but you can more, perfect. 💡 If you have not been training the triceps for some time, at first you can leave your feet resting on the ground and later raise them to the chair.

💪 Dominated

The ideal is to have a dominated bar (which also does not occupy almost space) but if not, a dining table can serve you.

💪 Rowing

If you have dumbbells, great, if not, you can get a bottle or jar of water (according to your strength), a book of the fat people, or a loaded backpack. We are going to work dorsals and back, mainly. Go to one of your knees and your hands on a low table, a bank or a sofa and go up and lower the load with the arm that is free. Repeat the exercise by changing side. 3 series of 15 per arm to start and increase with the days to 20, 30 ... according to your possibilities. Over time, increase weight.

💪 Strides

You know them well. Legs to the width of the shoulders and move a leg back keeping the Core asset. 3 or 4 series of 30 to start is not bad. 💡 To work more you can do them with ballast in your hands. Some bottles, some books ... Check it imagination.

💪 Squats

The hard and slender buttocks are the result of these. But also strong legs. Imagine you have a chair behind you and sit on it. How much deeper the squat is the greatest effect. Start by 4 series of 30 with the idea of ​​increasing in difficulty. 💡 Try to do them in a way isometric leaning on a wall and enduring everything you are capable.

💪 Hip Trust of hip

We go with another buttocks that we know you care (and they are very necessary on a day -to -day basis). Sit on the floor and support your back (the scapulae) on a bank or sofa and put some weight on the hip (books, bottles ...). Hold the load and raise your hip until you form a straight line to the knees. Keep the Core active all exercise. Start by few repetitions and go increasing. 💡 At first it can be interesting to start by doing it on the ground on a mat and without loading until the clear movement has.

Conclusions