Beginner's Essentials Strength-Training Workouts

People the world over are known to adopt the most popular exercises and neglect the least known ones. Sometimes, it happens, the forgotten ones work best for many newcomers. This was recently reported by CNN and we are putting some of the best working strength-training exercises.

The Benefits of least-known exercises These exercises benefit both: newcomers to strength training as they can form the basis of your muscle building routine AND to the strength trainer to help achieve higher levels of fitness and ability to work your muscles in a different way!

1. Goblet Squat

goblet squat You hold weight in front (like a goblet) which adds which then adds more of a workout for your core and legs.

How to do it • Stand holding a light kettlebell by the horns slightly close to your chest. This is your starting position. • Squat down between your legs until your hamstrings are on your calves. Keep your chest & head up and your back straight. • At bottom position, pause and use your elbows to push your knees out.

Also Read: 7 Tips to Boost Internal Strength

2. Pallof Press

[caption id="attachment_1474" align="alignnone" width="594"]pallof press[/caption]

These “anti-rotation movements” are challenging as you must resist rotation, working on your obliques, abs, lower back, glutes and more.

How to do it • Connect a standard handle to a tower, and then—if possible—position the cable to your shoulder height. • With your side to the cable, grab the handle with your both hands and step away from the tower. • With your feet already positioned hip-width apart and knees slightly bent, hold the cable to the middle of your chest.

Note Whenever you feel a little low, take a little rest and reach for proteins like the Whey Powder or Protein Shakes, again wait for a few minutes and get back to work.

3. Dumbbell Row

dumbbell row The dumbbell row helps you to develop a strong back, strong arms and core. Also, because it works your lats, traps, and rhomboids, it supports proper posture by pulling your shoulders back and helping to stabilize your spine.

How to do it • Choose a neatly flat bench and now place a dumbbell on each side of it. • Place your right leg on top of the end of the bench, now bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.

Also Read: 5 Back Exercises to Build Muscle Mass

4. Push-ups

push-ups Push-ups really are deceptively simple functional movements that works your upper-body muscles while engaging your core and allowing you to use the full range of motion in your shoulder blades.

How to do it • Start directly on your knees facing the floor with your hands at shoulder-width, planted directly under the shoulders. Now assume a plank position by straightening your legs, supporting your weight with both: hands and feet. • Squeeze your backside to keep your trunk engaged and lower your body slowly to the ground. The elbows should be slightly tucked — like arrows, rather than flared like the letter 'T'. Descend until your chest is just above the ground and return to the starting position by fully extending your arms, and repeat.

5. Split Squat

split squats This is most important exercise because it involves single-leg movements that help minimize training imbalances. Split squats will always help to build lower-body strength while improving balance, flexibility, and stability in your hips.

How to do it • Stand with feet shoulder-width apart. • Next, take a step forward with your right foot, and a large step backwards with your left foot -- this is your starting position. • Keep the front heel flat and descend into a lunge, bringing your back knee towards the floor. • Stop just short of the knee touching the ground on the back leg with the front heel still flat on the ground. • Pause for one second and return to standing. Perform 6-8 reps on your right leg, then 6-8 reps on your left leg, and repeat for three sets.

6. Hip Extension

hip extension This exercise is created to help train your glutes, which are often underutilized if you sit for long periods each day.

How to do it Position the back of your shoulders across a flat surface. Keep feet planted firmly on the ground, about six inches away from your butt. • Squeezing the glutes, push through your heels to rise up into a bridge position with the hips fully extended. The shoulders to the knees should be in line, with the knees bent at right angles. Hold the position at the top, glutes, core and hamstrings engaged • Lower the hips down, and • Beginners can continue with just bodyweight, whereas more advanced lifters can progress to rolling a barbell over the top of the hips for added difficulty."

Use these exercises for your benefit and emerge on top.

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