6 Exercises that will make you stronger!


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Wouldn’t it be nice to be able to carry 5 pounds of the grocery bag in one hand while the other one is holding a phone?

How does being able to push your car when the engine died in the middle of nowhere sound?

Strength is one of the most common superpowers that we wish to have. Being stronger allows you to do a lot of things.
You don’t need to have Thor’s hammer or Samson’s hair to be stronger though.
Exercise can give you not just a smaller waistline and  6-pack abs but it can also give you strength and energy.

1.    Effects of Exercise on Bones and Muscles
If you want to have stronger bones and muscles, religiously stick to your exercise routine.

As we know, our physical strength declines as we age. Having a regular exercise though makes your bones stronger. It also helps lower the risk of joint and muscle pains. Exercise also increases our muscle mass.

2.    Best Exercises that Will Make You Stronger

Undeniable, exercise can help you reach your ideal body type. Aside from achieving your weight goal, exercise can also make you stronger.

These are the best exercises that provide the benefit of added strength and agility.

·         Sled push to plank

This type of exercise works on your shows muscles or the muscles in front of the body. You get to develop your core and quads by driving your legs and staying in a low stance.
 
Steps:

1.       Load a sled with enough amount of weight.
2.       Stay low with chest up, core engaged and back flat, push the sled as quick as you can for 30 seconds
3.       Drop down to the ground and do a front plank for 45 seconds
4.       Repeat the sequence for up to 5 rounds

·         Sled push to sprint

This exercise targets your sprint form and show muscles. Pushing the sled tells your muscles and brain to drive your feet into the ground in a powerful and straightforward manner. Going right into Sprint tricks your brain that you are still pushing the sled.

To do this exercise, grab the loaded sled and backpedal for 30 seconds. Your back should be flat the entire time.

·         One-arm rope cable row

This strength exercise targets your middle back as well as lats, biceps, and traps.


Steps:

1.       Standing up, attach one hand to a low rope or cable pulley. You can adjust the stack to the weight that you desire.
2.       Grasp the handle with your right hand. Bend your knees slightly to take the weight off the stack. For increased stability, position your left hand on your left thigh.
3.       Pull your arm in towards your side and form a neutral grip by twisting at the wrist.
4.       Squeeze through your shoulder blades and pull your arm in as far as you can.
5.       Lower the weight back down slowly and twist the wrist back to the overhand position.
6.       Repeat the same process on the opposite arm.

·         Dumbbell clean and press

This weight exercise only requires one equipment - dumbbells. It targets the quads primarily and also the calves, abs, forearms, groin, glutes, hip flexors, hamstrings, outer thighs, lower back and shoulders.

Steps:

1.       Stand in your feet and hold a dumbbell in each hand.
2.       Bend down on your knees and lower down the dumbbells to the ground.
3.       Stand back up explosively.
4.       When the dumbbells are at your waist level, thrust your hips out and push the dumbbells up to your shoulder height.
5.       Slightly squat down and up and push the dumbbells up over your head.
6.       Bring down the dumbbells to your shoulder then to the floor. Do several repetitions.

·         Modified bird dog

The bird dog exercise has been used for over a decade as a spinal stabilization and core exercise. There are several modified versions of bird dog exercise, but each of them works on your core muscles. Having a strong core does not only give you strength but also helps you in maintaining correct posture.
 
·         Supine Bridge Leg Lift

This exercise strengthens your butt muscles and your hip flexors or the muscles at the front of your thigh.
 
Ready for a stronger and leaner body? Get your Workout gear on! Do any or all of these exercises and be amazed at how strong you have become.

Source: Guest Blogger Cindy Rollins

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