Culture & Lifestyle /
Strength Building Exercises
If you want good health, long life and to feel younger, strength training could be your answer.
Dr. Brett Osborn, the author of Get Serious, A Neurosurgeon’s Guide to Optimal Health and Fitness, believes that the best protection against ‘the disease of aging’ is to build muscle by strength-training.
A board-certified neurological surgeon with a secondary certification in anti-aging and regenerative medicine earned the CSCS honorarium from the National Strength and Conditioning Association.
Below outlines the five exercises Osborn recommends to help you stay young.
The Overhead Press
This movement is performed standing up and uses the shoulders, chest, arm extenders, and the lower body. Push the dumbbells straight upward from the shoulders until your arms are overhead. Many muscle groups are activated in order to maintain balance and to support the lift of the weights.
The Pull-Up and Chin-Up
A pull-up is when you grip your hands grip over the bar, and a chin-up is where your hands are placed under the bar. This exercise utilizes upper body strength. This may seem intimidating to women, but Osborne says, “Nine out of ten people cannot do this exercise because most simply haven’t put in the effort. It’s also been called a man’s exercise, which is nonsense.”
The Bench Press
Pull off this move by pushing the barbell off of your lower chest until your arms are straight. This exercises mainly the chest, shoulders and triceps, but it also uses the entire upper and lower body while you work on stabilizing yourself.
The Deadlift
Lift a barbell off the ground to your hips, and then lower it back to the ground. This exercise focuses on your buttocks, lumbar extensors and quadriceps, as well as your hamstrings, essentially working on the larger muscles on the front of your thighs and your backside. The upper back muscles are also used while extending.
The Squat
A squat uses your entire body. Not only does it train the muscles of the buttocks, quads, hamstrings, thighs and hips, it also strengthens the bones, ligaments and insertion of the tendons of the lower body. Squats also boost your core strength. Osborne says, “Standing erect with a heavy load on your back and then repeatedly squatting down will stress your body inordinately – in a good way – forcing it to grow more muscle.”
Osborne says “there are no secrets to a strong and healthier body; hard work is required for the body that will remain vital and strong at any age.” But with these tips and tricks, you’ll not only feel younger and healthier, but also gain strength both mentally and physically.
Try one or all of these exercises and tell us how they worked for you.
Featured Image: womenoutandabout
Image1:womenshealthmag
thepullup:woldfitness
the bench press:woldfitness.
deadlift:athleat
squat:personal-sport-trainer
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