Strengthening Exercise

Strengthening exercise is an exercise to built up muscle strength on its ability to contract. This exercise is essential element of rehabilitation programs for person with impaired function an and integral component of conditioning programs for those who wish promote or maintain health and physical well-being, potentially enhance performance of motor skills, and prevent or reduce the risk of injury and disease.

Biceps exercise : Dumbell curl

Starting Position: Simply begin by holding dumbbells in both hands.

Form: Exhale and slowly bend your elbows towards your chest. Hold briefly at the top of the motion, before slowly lowering to the starting position.

Tips: Move in a slow and controlled manner. If you move too quickly, momentum will take over and your biceps will actually work a less when momentum takes over. One of the main compensations during this bicep exercise is arching the back to assist in lifting the weight. If your back moves, that is a sign that the weight is too heavy, so try a lighter weight or do less repetitions on the next set.

 Abdominal exercise : Sit up

The sit-up is a strength training exercise commonly performed with the aim of strengthening the hip flexors and abdominal muscles

Steps in sit up exercise : 

• Lie on your back on a padded surface, bending your knees to about 90° with your feet flat on the floor. Don't anchor your feet, because doing so will bring leg and hip flexor muscles into the action.
• Choose the position of your hands and arms according to your abdominal strength. The closer your hands are to your head, the more difficult sit-ups become. As a beginner, rest your hands at your sides. When you get strong, you can cross your arms across your chest. Eventually, cross your arms behind your head with each hand on the opposite shoulder if you're able.
• Don't, however, interlace your fingers behind your head. When you do, you tend to pull on your head, which can stress the neck and cause injury. Pulling on your head also makes the abdominal muscles work less.
• Start each movement slowly, as if you are in slow motion.
• Focus on using your abdominal muscles only. Close your eyes and visualize the abdominal muscles tensing and shortening like slow-moving cables through a pulley that draws your shoulders and head off the floor.
• Exhale while the abdominal muscles contract and pull you upward. This will suck the muscles inward, ensuring involvement of the deeper muscles. Inhaling may cause your abdomen to protrude, leading to overarching and strain of the lower back.
• Stop about halfway to the upright position about 6 to 12 inches off the floor and tense your abdominal muscles. Hold this position briefly, then lower slowly to the floor. As the abdominal muscles begin to tire, you may not be able to rise to midway, but go as high as you can.
• Upon returning to the starting point, touch the floor lightly with your upper back and head, keeping the abdominal muscles tense, then begin the next movement.
• If you find that sit-ups are too demanding, try doing only the curl-down phase. Assume a sitting position by pushing yourself upward with your arms. Slowly lower to the floor, keeping your abdominal muscles tensed. Return to the up position and repeat.
• Don't overdo it. One set of 5 properly executed sit-ups or curl downs is enough at first. Add 1 sit-up each workout until you reach 15, then add more sets. When you can do three sets of 15, change hand positions to add resistance.
  
  
  
  

            By : Murshid