ACCORDING TO SCIENCE, THESE COULD BE THE BEST WORKOUTS
Working out is an activity that has gained a lot of popularity since the past couples of years. Every now and then there is a new way to work out, and the whole world starts following it. To be very honest the kind of workout that is best for you depends on what you aim to do. Someone who is training for a triathlon will have a different workout routine from someone who wants to gain muscle.
In order to list down the best exercises, we asked fitness expert, Jeffrey M. Willardson who is a Ph.D. and an associate professor of Kinesiology and Sports at the Eastern University of Illinois. He told us a couple of exercises that are the best and should be incorporated into everyone’s routine to have a healthy and a fit lifestyle. There are to be repeated one to three times every other day to get the best results.
- DUMBBELL WITH SQUATS
You should stand with your feet at the hip to shoulder width apart and hold the dumbbells over your shoulders. In this position, the elbows should be bent and close to the sides. You are supposed to inhale deeply as you sit back keeping your chest high into a squat. While standing press towards the floor and exhale deeply.
- DUMBBELL SHOULDER PRESS
Keep the dumbbells in your hands. The fingers should face forward and should be just above the shoulders near your ears. In this position, soften your knees while you inhale and exhale while pressing the dumbbells above your head close but not touching. Try resisting the weight as you try to bring them down.
- BARBELL BENT OVER ROWS
Start by bending down and keeping your hips back. Your torso should be hinged at the waist while you slightly bend your knees. Allow the barbell to hang in front of the legs, and the fingers should face them, but you should make sure your shoulders don’t droop forward. As you bring up the barbell, inhale then exhale and pull your shoulders together to the top. After completing one cycle slowly lower it back to the start.
- DUMBBELL SPLIT SQUATS ON EACH SIDE
The dumbbells should hang on either side while one the foot is elevated behind on a bench. Maintain a forward lean on your front leg and inhale as you bend that leg close to a 90-degree angle. Exhale as you straighten the leg while pushing forward.
- DUMBBELL CHEST PRESS USING A SWISS BALL
Position yourself on a Swiss ball and rest the dumbbells on your thighs. Slowly move your body forward while your upper back rests on the ball and the feet are positioned under the knees (at 90-degree angle) Bring the dumbbells in chest press position while elbows are flared at the sides. Inhale but don’t let your hips sag while you do this. Then exhale while pressing the dumbbells up in such a way that your arms are straight right above your chest. Inhale again as you lower the weights down again.
- WIDE GRIP PULL UPS
Using a bar or a pull-up machine place your hand in such a way that they are around 8 inches over the width of your shoulders. The fingers should face away from you. Inhale while pulling your body up and keep your chin above the bar. Keep a firm control and inhale as you lower down again.
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