Different Exercices For Stronger Body

Master the squat. The basic squat, and its many variations, is an excellent exercise for building muscle in the legs, glutes and abs. The simple motion of bending your knees to drop your body toward the ground while keeping your back upright, then raising yourself up again is just as effective as using fancy exercise equipment to work out the same muscles. Try the following squat variations:

• The basic squat. Stand with your feet shoulder-width apart and your back upright. Bend your knees and lower your butt until your thighs are parallel to the floor. Raise back up to starting position, with your knees aligned vertically above your feet. You can hold dumbbells or a barbell to make the exercise more challenging; aim to do 3 sets of 10 squats.
• The box squat. Stand in front of an exercise box or chair. Hold either dumbbells or a barbell at your chest. Lower yourself to a sitting position, hold for a moment, then raise back up to standing position.
• The back squat. For this one you'll need a squat rack, which has a bar connected to weights that you move as you squat. Stand under the squat bar and grip the bar with your palms facing outward. As you squat, pull the bar with you either behind your head or at your chest. Squat until your thighs are parallel with the ground, then move back to starting position.

Do push ups and chin ups. Lifting and pulling your own weight can go a long way toward building muscle. The basic push up and chin up are invaluable exercises you can do with very little equipment. Increase their difficulty by adding reps or affixing weights to your legs. Do these simple, effective exercises to work out your biceps and triceps, as well as your core.

• The push up. Stretch out face-down on the floor or an exercise mat. Place your palms on either side of your body next to your armpits. Use your arms to lift your body so that your shoulders, stomach and legs are no longer touching the ground; only your toes and your hands should be touching it. Lower yourself to the ground and repeat to failure.
• The chin up. For this exercise you'll need a chin up bar. Stand below the bar and grip the bar with your palms facing outward. Use your arms to lift your body toward the bar until your chin is above the top of the bar, crossing your feet behind you to keep them off of the ground. Lower yourself until your arms are straight, then repeat to failure.

1. Get familiar with dead-lifting. Dead-lifting is simply bending over to lift a weight, straightening up, then bending back over. It's an excellent exercise for your hamstrings, abs, and back muscles. With deadlifting, it's important to use the proper form and the right amount of weight for your strength level - otherwise, you might strain your back. Try these exercises:

   • The barbell deadlift. Stand in front of a barbell loaded with the amount of weight you can lift 10-15 or so times before failure occurs. Bend at the knees and grip the barbell with both hands. Stand upright, then bend your knees and repeat. Gradually increase the amount of weight and decrease the amount of reps as you build strength.
   • The straight leg deadlift. Stand in front of an exercise ball, a barbell, or a set of dumbbells. Keeping your legs straight, bend at the waist and grip the weights with both hands. Holding the weights straight in front of your body, straighten up to a standing position; your arms should be stretched out in front of you holding the weights. Lower the weights down to starting position and repeat. Begin with a limited range of motion and slowly build up to the full deadlift.

   
   Learn how to bench press weight. Bench pressing is an important way to gain strength in your arms, and pectoral muscles. To bench weight, you'll need a barbell and an exercise bench. Load the barbell with the amount of weight you can bench about 8 times per set. Slowly add weights if possible in a period of time. Use the following technique to bench press the weight:

   • Lie back on the exercise bench. Your knees should be bent over the edge, and your feet should be resting comfortably on ground.
   • Start with the barbell close to your chest, then lift it toward the ceiling, straightening your arms.
   • Bend your arms to bring the barbell back to your chest, then repeat.
   • Rack the bar and add more weight for the next set.

   Do planks and crunches. If you're looking for strength-building exercises that don't require equipment, planks and crunches are for you. These exercises focus on your abs, and they're easy to do anytime, anywhere.

   • Do the plank. Lie face-down on the floor with your elbows bent and your palms next to your armpits. Lift your body upward as though you were going to do a pushup. Keep your arms straight and hold the position for 30 seconds or more before lowering back to the ground, then rest and repeat.
   • Do crunches. Lie on the floor with your knees bent and your feet flat on the ground. "Crunch" your body into a semi-seated position by using your ab muscles to lift your head and shoulders forward, keeping your arms crossed over your chest. Lower your head back toward the floor, then repeat. You can increase the difficulty of this exercise by holding a dumbbell close to your chest.