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Strength training exercises help to increase muscle mass and strengthen various muscle groups in the body.

Each muscle group is exerted against resistance with a variety of exercise sets. Each set is used for training one or multiple groups of muscles and repeated several times either with or without tools such as dumb-bells and elastic bands.

It is different from aerobic exercises, which use most of the muscle groups of the body simultaneously to increase the effectiveness of the cardiovascular system.

Benefits of Strength Training

1. Reduces body fat: An increase in muscle mass plays a key role in increasing the rate of metabolism, even at rest. Eventually, it helps burn more calories from the storage of glucose and fat in the body.

  •  Sets refer to the form or mode of exercise which uses specific muscle groups for repeating a certain activity. Each set may be performed using your body weight or tools such as dumb-bells or elastic bands or machines. You can do 8-15 sets of strength training exercises each time.

  • Reps refer to the number of repeat actions or contractions of a muscle or muscle group in one set. As the aim of strength training is to train muscles more than they are accustomed to, each set must be repeated several times.

Each set comprises 8-15 reps till you are exhausted. If you perform 8-15 reps and not exhausted, it shows that the designed set of resisting weight may be too light to do strength training.

Increasing the number of reps is the only way to increase muscle strength. In that case, one set may be performed repeatedly up to 100 times.

2. Prevents and reverses osteoporosis: Strength or resistance training helps in increasing bone mass and endurance.

3. Prevents and reverses diabetes: Some studies have shown that strength training exercises help prevent diabetes in pre-diabetic patients. They are more effective than anti-diabetic drug use.

4. Better body balance: It helps prevent or reduce chances of falling and injuries that are serious problems, especially for elderly people.

5. Decreases joint pain: A comparative study found that patients with arthritis who did strength training exercises had lesser pain in their joints as compared to those who did not. The stronger your muscles, the better support your joints receive.

6. Makes you stronger: Moderate strength training helps prevent muscle atrophy in elderly people. So, even when you age, you can work, travel, or engage in activities such as skiing and hiking to improve your quality of life, just as younger people do.

7. Personality development: Posture strength training can help boost your personality by facilitating strong and active movements.

8. Increases longevity: Preventive Medicine published the results of a 15-year study in 30,000 adults aged 65 and older. Participants were divided into 2 groups, which included one group of older adults who did strength training exercises at least twice a week (only 10% of total participants) and the other group that did not do the exercise.

The results showed that older adults who performed strength training at least twice a week had 45% lower risk of all-cause mortality and 41% lower risk of a cardiac death.

Basic principles of strength training

1. Principle of a warm-up: A sudden start with exercises could exert body muscles, resulting in muscle injury. The pain may persist for several weeks or months and may sometimes force you to stop exercising.

Before starting strength training, you must prepare your body by warming up at the beginning with slow movements and then stretching each muscle group to allow muscles to adapt.

2. Principle of overload: To increase muscle mass, muscles must work more than they are accustomed to by exerting them as hard as possible. Thus, you need to exercise until your muscles are exhausted while performing 8-15 reps.

3. Principle of progression: The nature of muscles is such that when they are exerted with the same reps with the same resisting weight, they adapt without any increase in muscle mass.

To force an increase in muscle mass, you should increase resisting forces every week or month by increasing the amount of weight for lifting, increasing the number of sets, or increasing the number of reps in each set.

4. Principle of rest and recovery: When you work out, any muscle group which becomes fatigued and exhausted must be rested for at least one day to allow it to recover and grow.

Therefore, you must have a plan to focus on various muscle groups on each day of exercise. For instance, you could exchange between muscles of the upper body and muscles of the lower body every other day.

5. Principle of no momentum effect: While exercising against resisting forces during activities like weight lifting or pulling an elastic band, if you hold an object which is producing that force such as a pendulum and move it quickly, then it creates force that keeps an object moving in the same direction. This is called momentum.

For example, if you pull an elastic band quickly, you will use less exertion than pulling it slowly as pulling it quickly causes greater momentum.

Good strength training is about training your muscles and not momentum. A disadvantage of momentum is when you move quickly until the end and you must exert to stop the movement because the force allows the pendulum or the elastic band to move further. Sometimes this exertion to stop the movement causes muscle injury. So, watch your level of exertion. You could achieve better results by doing it slowly.

6. Principle of breathing: When you exert hard, you often hold or force out your breath unintentionally. If you do that, it would have an adverse impact on your muscles as you would have to work without sufficient oxygen, which could result in acidosis. This in turn could lead to muscle pain and stiffness.

Forcing out breathe causes stress in your body such as high blood pressure. Good strength training must be slow and gradual. Learn to breathe in and out rhythmically according to a set that you perform. For example, when you lift dumb-bells you should exhale while lifting and inhale while lifting down.

7. Principle of range of motion: Each muscle group is responsible for the specific movement of an organ. When you intend to perform a specific set for a muscle group, you should allow the muscle to move to the end range of the motion according to its flexibility and the balance of your body. You must avoid a limited range of motion as it causes aches such as a frozen shoulder.

8. Principle of posture: Bad posture while sitting or standing builds pain in the muscles. If you’re a regular in front of the computer screen, you’d certainly have experienced an excruciating stiffness around your neck. Notice it recurring too often?

It’s probably time to correct your crooked or stiff stance with the correct postures.

  • Always perform postures with a straight body

  • Always tighten your abdomen while breathing in and breathing out without inflating it or deflating it. This will allow the abdominal muscles to be toned during exercise.

  • Always stand with your feet slightly apart and knees slightly bent in all sets to allow your quadriceps (muscles of front thighs), hamstrings (muscles of back thighs) and gastrocnemius (muscles of calves) to be exerted during the exercise.

Perform these postures before the mirror. This will ensure you don’t go wrong and injure yourself.

9. Principle of isolation: A good set is usually designed for exercising specific muscle groups. There are 10 major muscles in the body, which should be trained specifically.

The 10 major muscles

1. Biceps (Front arm muscles)

2. Triceps (Back arm muscles)

3. Deltoids (Shoulder muscles)

4. Pectoralis (Chest muscles)

5. Latissimus dorsi (Back muscles)

6. Rectus abdominus (Abdominal muscles)

7. Quadriceps (Front thigh muscles)

8. Hamstrings (Back thigh muscles)

9. Gastrocnemius (Calf muscles)

10. Gluteus maximus (Buttock muscles)

Stretching After warm-up, stretching involves preparing the muscles before starting to train them. Sets of stretching for each muscle group provided below are just examples but you can perform a variety of sets as per your liking.

Biceps stretching of the left arm:

  1. Extend and put your left arm straight up.
  2. Grab your four fingers of your left hand with your right hand.
  3. Pull them until you feel the stretch in your biceps.
  4. Then release the stretch and switch to your right arm.

Triceps stretching of the left arm:

  1. Raise your left arm straight over your head.
  2. Bend your elbow with the forearm behind your head.
  3. Raise your right hand over your head and grab your left elbow.
  4. Pull your left elbow with your right hand through behind your head to the right side until you feel the stretch in your back arms muscles.
  5. Hold your stretch for a slow count of 1 to 10.
  6. Then release the stretch and switch to your right arm

Deltoids stretching of the left shoulder:

  1. Extend your left arm straight through your face to the right side.
  2. Bend your right hand and pull your left arm with your right forearm at the elbow position backwards, until you feel the stretch in your left shoulder muscles.
  3. Hold the stretch for a slow count of 1 to 10, breathing throughout.
  4. Then release the stretch and switch to your right shoulder.
  1. Extend both your arms behind your back and turn your palms out of the body.
  2. Clasp your hands together.
  3. Retract your shoulders as much as possible until you feel the stretch in your chest muscles.
  4. Hold the stretch for a slow count of 1 to 10.
  5. Then release the stretch.
  1. Raise both your hands straight over your head.
  2. Take a deep breath in and breathe out along with stooping down.
  3. Try to touch your toes until you feel the stretch in your back muscles.
  4. Hold the stretch for a slow count of 1 to 10.
  5. Then face upwards slowly and get both your hands straight over your head again.
  1. Raise your both hands straight over your head.
  2. Take a deep breath in and breathe out with your face upwards.
  3. Bend your back and catch your waist behind your back with both hands until you feel the stretch in your abdominal muscles.
  4. Hold the stretch for a slow count of 1 to 10.
  5. Then straighten your head again.

Quadriceps stretching of the left thigh:

  1. Stand on your right foot and bend your left leg back.
  2. Grab your left foot with the left hand until your thigh is perpendicular to the ground and you feel the stretch in your left thigh.
  3. Hold the stretch for a slow count of 1 to 10.
  4. Then release the stretch and switch to your right thigh.

Hamstrings stretching of left thigh:

  1. Place your left foot by a half.
  2. Raise the toes of your left foot, while your left heel touches the ground.
  3. Bend your right knee while your left leg is extended.
  4. Clasp your hands together and place them on your left leg on the upper knee.
  5. Extend both your hands straight and press the left leg downward with your body weight until you feel the stretch in your left thigh muscles.
  6. Hold the stretch for a slow count of 1 to 10.
  7. Then release the stretch and switch to your right thigh.
  1. Place your right foot apart and extend your left leg straight while your left foot is flat on the ground.
  2. Bend your right knee and stoop towards the front until you feel the stretch in your left thigh muscles.
  3. Hold the stretch for a slow count of 1 to 10.
  4. Then, release the stretch and switch to your right thigh.

Sets of strength training with your hands

1. Squats

This form of exercise has been around for long. The best part about it is that you won’t require any equipment. It works effectively to strengthen your abdominal muscles, front and back thighs, buttocks, and calves. When you develop the right technique, you could even use a dumbbell to exert your muscles more.

  1. Stand with the ready set, i.e. extended chest, tightened abdomen, back straightened, feet slightly apart and slightly bent knees.

  2. Then bend your knees as you lower your buttocks backwards as if you will sit on a chair slowly with a straight back and extend your arms so that your buttocks are backward until you always see your toe.

  3. Lower your buttocks until your thighs are parallel to the ground and pause for a while.

  4. Then slowly raise your body back to the standing set. Normally, you should do 3 sets of this with 8-15 reps per set.

2. Lunges

A set of lunges are the key to tightening and strengthening your abdominal muscles, the front and back thighs, hips, and calves. You could further intensify the set by using dumb-bells to exert your muscles, once you’ve grasped the technique well.

  1. From the ready standing set, place your left foot apart until your right heel is raised from the ground (about 1 meter apart).

  2. Bend your knees, extend your chest, tighten the abdomen, and always keep your back straight.

  3. Bend your right knee nearly to the ground and pause for a slow count of 1 to 10, slowly raise your body back to a standing set.

  4. When you complete one set (8-15 reps per set), you can switch to your right foot.

3. Dips

Every dip counts as your muscles effectively train to strengthen themselves. This physical activity is specifically aimed at working your back-arm muscles (Triceps).

  1. Sit on the edge of a sturdy chair or bed and hold the edge with both your hands.

  2. Extend your legs as far as possible while your feet are flat on the ground, abdomen is tightened and back straightened.

  3. Bend and straighten the elbows to do a dip while your back must be close to the edge until your buttocks are nearly on the ground and pause for a while.

  4. Then push your elbows back to raise your body.

4. Push-ups

Push-ups work on the muscles of the upper body i.e. chest (Pectoralis), front arms (Biceps), back arms (Triceps) and shoulders (Deltoids).

  1. Lie on the floor with your face down and body straight.

  2. Place your hands on the floor under your shoulders and raise your body with your hands until they are extended straight.

  3. Then bend your elbows slowly to lower your body all the way down to return to the beginning set.

  4. In case you cannot raise your entire body with your hands, you can apply this set by raising only your upper body and keeping their legs on the floor.

5. Leg raise

It is a set for strengthening lower abdominal muscles.

  1. Lie flat on your back on the floor while your hands are under the hips.

  2. Extend your body straight, tighten the abdomen and extend your legs straight as well without bending the knees.

  3. Raise both your legs and pause for a few seconds. Then, lower your legs until they are near the floor and pause for few seconds.

  4. Then raise your legs up again and down to complete the sets you want.

6. Leg raise across

Leg raises tone your lower abdominal muscles.

  1. Lie flat on your back on the floor while your hands are under the hips.

  2. Extend your body straight, tighten the abdomen and extend your legs straight as well without bending the knees.

  3. Raise both your legs at about 45-degree angle off the ground and switch across toward the other side, i.e. switch your right leg to the left side and switch your left leg to the right side.

  4. Then, repeat until you complete the sets you want.

7. Hands raised to ankles

This set gradually builds the endurance of your upper abdominal muscles.

  1. Lie flat on your back on the floor, make your body straight, tighten the abdomen and extend your legs straight without bending your knees.

  2. Raise your both legs at about 45-60-degree angle off the ground and raise your hands to the toes which is a ready set.

  3. Then raise your body with your upper abdominal muscles, so that your hands can reach the ankles.

  4. Then return to the ready set and repeat to complete the sets you want.

8. Hands raised across the ankles

It is a set for strengthening the upper and oblique abdominal muscles.

  1. Lie flat on your back on the floor, keep your body straight, tighten the abdomen and extend your legs straight without bending your knees.

  2. Raise both the legs at about 45-60-degree angle to the ground and both your hands towards the toes, which is a ready set.

  3. Then, raise your body with the upper abdominal muscles, so that your left hand can touch your right ankle.

  4. Return to the ready set and raise your body again so that your right hand can touch your left ankle. Do this repeatedly to complete the sets you want.

9. Sit-ups

Sit-ups are a time-tested exercise that rigorously works on your upper abdominal muscles.

  1. Lie flat on your back on the floor, extend your body straight and bend both your knees upwards.

  2. Grab your ears with both hands at each side and raise your chest upwards with the upper abdominal muscles while your eyes look up at the ceiling without raising the head.

  3. Then return to the beginning of the set and raise your chest repeatedly until you complete the sets you want.

10. Leg cycling

It is a set for strengthening your upper, lower, and oblique abdominal muscles.

  1. Lie flat on your back on the floor, extend your body straight, grab your ears with both the hands at each side and do cycling movements by switching each leg in the air.

  2. Bend your left knee during cycling with your right leg while you raise your upper body and raise your right elbow to touch your left knee.

  3. Then bend your right knee during cycling with your left leg while you raise your upper body and raise your left elbow to touch your right knee.

  4. Do this repeatedly by switching each leg until you complete the sets you want.

11. Pelvic raise

It is a set for strengthening front thighs, back thigh, and calf muscles.

  1. Lie flat on your back on the floor, extend your body straight and bend both the knees upwards.

  2. Place your arms at your sides, hold your toes on the floor and raise your pelvis up towards your abdomen so that your hips and lower back are off the floor and then pause for a few seconds.

  3. Then get your back to the floor again and make sure that your heels must not touch the floor.

  4. Raise your pelvis again and repeat until you complete the sets you want.  

12. Gluteal kick

While exercising, you could tend to ignore a major group of muscles, which are your buttocks (Gluteus maximus). The gluteal kick plays an integral role in this regard, to help you effectively tone the muscles.

  1. Lie on one side with half of your face, facing downwards on the floor. Start with the left side by bending your left knee and placing your right palm on the floor for creating a semi-face-down set.

  2. Bend your right knee and touch your right elbow which is a ready set. Then, kick your right foot backward in a slanting manner in the air.

  3. Return to the ready set by bending your right knee to touch your right elbow.

  4. Do this repeatedly until you complete the sets you want. Then, switch to your right side on the floor.

13. Oblique crunch

It is a set for strengthening the oblique abdominal muscles.

  1. Lie on one side with half your face facing down on the floor and start with the left side. Place your left palm perpendicularly to the floor.

  2. Grab your right ear with your right hand. Then raise your upper body upwards by pushing towards your left and exerting the oblique abdominal muscles in a manner that helps you bend your body like a shrimp to raise both your legs which are closed together in a manner that your right elbow touches your right knee. Make sure that both the knees are extended straight. Then return to the beginning set and make sure that both the legs must not touch the floor.

  3. Raise your upper body upwards again so that your right elbow touches your right knee. Do this repeatedly until you do the sets as you want.

  4. Then switch to your right side on the floor.

14. Bow

It is a set for strengthening the back muscles.

  1. Lie on the floor facing down, extend your legs straight, raise your hands overhead and place on the floor which is a ready set.

  2. Bend your back and raise your hands and legs off the floor so much that it seems like you are pulling a bow.

  3. Then lower your hands and legs and make sure that they must not touch the floor. Bend your back and raise your hands and legs upwards again. Do this repeatedly until you complete the sets as you want.

15. Plank

The plank falls under the group of exercises, which strengthens all your body muscles.

  1. Lie on the floor facing down, extend both the legs straight, bend your elbows and place your forearms and palms on the floor and hold your feet on the floor.

  2. Raise your whole body off the floor and tighten your muscles like head, neck, body, hips, and legs straight like a plank. Remain in this position until you are exhausted. Repeat as much as you want and tolerate.

16. Side plank

It is a set for strengthening oblique body muscles.

  1. Lie on one side on the floor starting from the right side, extend both your legs straight and bend your right elbow.

  2. Place your right forearm and palm on the floor and catch your waist with your left hand.

  3. Raise the whole body off the floor and tighten your oblique body muscles at the right side so that your head, neck, body, hips, and legs are straight like a side plank.

  4. Remain in the position until you are exhausted. Repeat few times and tolerate.

Sets of strength training with a dumb-bell

1. Hammer curl

It is a set for strengthening the front arm muscles (Biceps).

  1. Start with the ready set i.e. stand on the floor, keep your feet slightly apart and bend both the knees slightly.

  2. Keep the body straight, tighten the abdomen, extend your chest, and bend both the elbows.

  3. Carry a dumb-bell in each hand at the shoulder level while the thumbs are facing towards your body. Extend your arms toward your thighs like hitting nails with hammers.

  4. Then, raise the dumbbells back to the ready set. Do this repeatedly until you complete the sets as you want.

2. Biceps curl

It is a set for strengthening the front arm muscles (biceps).

  1. Start with the ready set, i.e. stand on the floor, keep your feet slightly apart, bend both the knees slightly and keep the body straight.

  2. Tighten the abdomen, extend your chest, and bend both the elbows. Carry a dumbbell in each hand at your shoulder level while the palms need to be facing your body.

  3. Extend your arms toward your thighs. Then raise the dumb-bells back to the ready set. Do this repeatedly until you complete the sets as you want.

3. Shoulder press

It is a set for strengthening shoulder muscles (Deltoids).

  1. Start with the ready set, i.e. stand on the floor, keep your feet slightly apart, bend both the knees slightly and keep your body straight.

  2. Tighten the abdomen, extend the chest, and bend both your elbows. Carry a dumb-bell in each hand and raise them up over your head, while your arms are not fully extended until they are locked.

  3. Slowly lower the dumb-bells until your upper arms are parallel to the floor. Then return the dumb-bells up overhead which is the ready set and slowly lower them. Do this repeatedly until you complete the sets as you want.

4. Chest swing

It is a set for strengthening the chest muscles (Pectoralis).

  1. Start with the ready set, i.e. stand on the floor, keep feet slightly apart, bend both the knees slightly and keep your body straight.

  2. Tighten the abdomen, extend the chest, and bend both your elbows. Carry a dumb-bell in each hand at your face level. Open both the elbows until your chest is extended fully.

  3. Then close both the elbows back to the ready set. Do this repeatedly until you complete the sets you want.

5. Triceps curl

It is a set for strengthening back arm muscles (Triceps).

  1. Start with the ready set, i.e. stand on the floor, keep your feet slightly apart, bend both the knees slightly and straighten your body.

  2. Tighten your abdomen, extend the chest, and bend both elbows.

  3. Carry a dumb-bell in each hand backwards at your back of your head, while both elbows go toward the front at your ear level.

  4. Slowly raise the dumb-bells up over your head. Then bend both your elbows back to the ready set at the back of your head.

  5. Do this repeatedly until you complete the sets as you want.

6. Lateral raise

It is a set for strengthening the shoulder muscles (Deltoids).

  1. Start with the ready set i.e. stand on the floor, keep your feet slightly apart and bend both the knees slightly.

  2. Stoop down towards the front, raise your buttocks up with your back straight and parallel to the floor.

  3. Tighten your abdomen, extend the chest and the dumb-bells are placed on the floor in front of you.

  4. Extend both your arms to pick up the dumb-bells from the floor. Make sure that your back is straight and parallel to the floor

  5. Then, open both your arms to lift the dumb-bells until they are parallel to the floor. Slowly lower the dumb-bells down to the ready set.

  6. Do this repeatedly until you complete the sets as you want.

7. Triceps kickback

It is a set for strengthening the back-arm muscles (Triceps).

  1. Start with the ready set, i.e. stand on the floor, keep your feet slightly apart, bend both the knees slightly and stoop down towards the front.

  2. Raise your buttocks up with your back straight and your body in a slope at about 45-degree angle with the floor.

  3. Tighten the abdomen, extend your chest, bend both elbows and carry a dumb-bell in each hand at the waist level.

  4. Slowly extend your both arms backward. Make sure that the dumb-bells are kicked backward as far as possible.

  5. Then, slowly bend both your elbows to the ready set. Do this repeatedly until you complete the sets as you want.

8. Dumbbell row

It is a set for strengthening muscles of the back, shoulders, and arms.

  1. Start with the ready set, i.e. stand on the floor, keep your feet slightly apart, bend both the knees slightly and stoop down towards the front.

  2. Raise your buttocks up with your back straight and the body in a slope at about 45-degree angle with the floor.

  3. Tighten your abdomen, extend the chest, bend both the elbows and carry a dumb-bell in each hand with both the extended arms straight toward the front.

  4. Push the dumbbells backward at the upper waist level while the elbows are bent toward the back.

  5. Then, return to the ready set. Do this repeatedly until you complete the sets as you want.

Sets of strength training with an elastic band

1. Chest expansion

It is a set for strengthening the chest muscles (Pectoralis).

  1. Start with the ready set i.e. stand on the floor with your feet slightly apart, bend both the knees slightly and keep your body straight.

  2. Tighten the abdomen, extend the chest, and bend both the elbows. Fold an elastic band by half while both hands which hold the band are extended straight toward the front fully.

  3. Slowly pull the band out by opening your hands till you open them fully. Then release it to return to the original position.

  4. Do this repeatedly until you complete the sets as you want.

2. Vertical triceps

It is a set also for strengthening the back-arm muscles (Triceps).

  1. Start with the ready set i.e. stand on the floor with your feet slightly apart, bend both the knees slightly and keep your body straight.

  2. Tighten the abdomen, extend the chest, and bend both the elbows. Fold an elastic band by half with both hands holding the band behind.

  3. Slowly pull the band out by opening your hands until your hands are opened overhead fully.

  4. Then release the band and return to the original position. Do this repeatedly until you complete the sets as you want.

3. Horizontal triceps

It is a set for strengthening the back-arm muscles (Triceps).

  1. Start with the ready set i.e. stand on the floor with your feet slightly apart, bend both the knees slightly and keep your body straight.

  2. Tighten the abdomen, extend the chest, and bend both the elbows.

  3. Fold an elastic band by half with both the hands holding the band as if you are going to shoot a bow.

  4. Your right hand extends toward the front which seems as if you are holding the bow and your left hand seems like you are holding an arrow.

  5. Bend your left hand to pull the band backward as if you are ready to shoot. Then release the band and return to the original position. Do this repeatedly until you complete the sets as you want.

4. Biceps curl

It is a set for strengthening the front arm muscles (Biceps).

  1. Start with the ready set i.e. stand on the floor with your feet slightly apart, bend both the knees slightly and keep your body straight.

  2. Tighten your abdomen, extend the chest, and bend both the elbows

  3. Unfold an elastic band. The feet must be on the middle of the band and both hands which hold the band are raised over your head at your sides as both your palms face upwards.

  4. Bend both the elbows to pull the band up until both the hands are at shoulder level. Then, release the band to return to the original position. Do this repeatedly until you complete the sets as you want.

5. Press down

It is a set for strengthening the back muscles (Latissimus dorsi).

  1. Start with the ready set i.e. stand on the floor with your feet slightly apart, bend both the knees slightly and keep the body straight.

  2. Tighten the abdomen, extend the chest, and bend both the elbows. Fold an elastic band by half while both the hands which hold the band are raised over your head by turning both the palms out from your body and extending the arms straight.

  3. Slowly pull the band out by opening your hands until you pull it out fully. Then, release the band to return to the original position. Do this repeatedly until you complete the sets as you want.

6. Pull-up

It is a set for strengthening the upper back muscles (Trapezius).

  1. Start with the ready set i.e. stand on the floor with your feet slightly apart, bend both the knees slightly and keep the body straight.

  2. Tighten the abdomen, extend the chest, and bend both the elbows.

  3. Fold an elastic band by half, while both hands which hold the band are extended downward with turning both the palms towards your body.

  4. Slowly pull the band out by opening your hands so that you can pull as far away as possible from each side of the hand.

  5. Then, release the band to return to the original position. Do this repeatedly until you the complete sets as you want.

7. Arm fly

It is a set for strengthening the chest muscles (Pectoralis).

  1. Start with holding a band with a pole or a door knob and stand on the floor with the ready set, i.e. feet slightly apart, bend both the knees slightly, body straight and tighten the abdomen.

  2. Then grab the band behind with both hands by extending your arms as far away as possible from each side of the hand and turning your palms towards your body.

  3. Stand far from the pole or the door knob so that the band is stretched slightly. Slowly pull the band approaching to the middle.

  4. Then release the band to return to the original position. Do this repeatedly until you finish the complete sets as you want.

Already motivated to start your exercise routine? Don’t leave out balance exercises from your regime. Read more about them on Wellness We Care’s next section on these essential balance-enhancing