Every exercise has some health benefits. But when it comes to a long and disease free life, strength training becomes very essential. Strength training is not just about losing kilos or gaining muscle mass. It is equally beneficial and necessary for people trying to stay fit. Lifting weights regularly can strengthen bones, slow muscle loss and help boost metabolism. But even in strength training, there are many exercises that can confuse people. When your aim is to improve balance, promote longevity and build strength, these are the five moves you need to master:
Dumbbell Goblet Squat
Phase 1First of all, stand straight with your feet wider than your hip-width.
Phase 2Hold one end of the dumbbell vertically, both hands should be close to your chest.
step 3: Now, bend your knees and push your butt back into a squat position (thighs should be parallel to the ground).
step 4Your spine and neck should be straight, stay in this pose for a few seconds before returning to the starting position.
dumbbell lunges
Phase 1Stand with your feet hip-width apart and hold a dumbbell in each hand
Phase 2: Now, step your left foot forward 1 foot and simultaneously lower your body until both your front and back legs form a 90 degree angle.
step 3: Remember that your front foot should not cross your toes.
step 4: Stay in this position for a few seconds and get up. Next, step your left leg back to the starting point to complete one rep. Repeat the same with the right leg.
dumbbell row
Phase 1: Stand up straight with a pair of dumbbells in each hand.
Phase 2: Bring your hands in front of your body (palms should be towards your body). This is the starting point.
step 3: Now, bend your elbows and push your shoulder blades back to lift the dumbbells up to the level of your chin.
step 4: Slowly bring the dumbbells back to the starting position.
dumbbell shoulder press
Phase 1: Sit on the bench with your feet on the floor.
Phase 2: Hold a dumbbell in each hand. (elbows bent and palms facing forward).
step 3: Next, inhale and extend your arm upward.
step 4: Bring it back to the starting position to complete one rep.
Dumbbell Romanian Deadlift
Phase 1: Stand close to a pair of dumbbells with your feet hip-width apart.
Phase 2: Lean forward at your hips. Be sure to keep your spine straight as you hold the dumbbells.
step 3: Hold a dumbbell in each hand and with utmost care pull your shoulders back, you need to engage your core in this exercise.
step 4Tighten your glutes, hamstrings to bring your feet into the ground. Lift the weight up to your upper thighs.
Step 5: Wait a minute. Then lower the weight between your knees and toes.
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