Do you want a pretty figure? To know how to draw his line? Or to gain tone and strength? Muscle Strengthening makes your muscles more toned and stronger!
By working each area of your body with or without accessories, you balance your muscles and thus maintain your body in a good posture. This article gives you the main information on muscle strengthening, but also some exos to do at home.
What is muscle building?
As its name suggests, muscle strengthening will focus on soliciting certain of your muscle groups, to make them regain a tone that has faded over time.
After age 30, a person loses an average of 0.5% of their muscle mass each year. A diet that is sometimes a little neglected and the lack of daily activity can contribute to increasing this figure. But the trend can be reversed!
muscle strengthening, accessible to all depending on the intensity at which it is carried out, makes it possible to restore strength and tone to the body, by acting as an anti-aging agent.
That said, muscle building should not be confused with bodybuilding: the former does not require you to lift or pull heavy loads and will not increase your muscle mass. This discipline will mainly work your body through its own weight and the repetition of movements.
These different exos, carried out over the sessions, will have effects on posture and also on your silhouette, which will become more toned. They will allow you to strengthen your abdominal belt, your glutes and your thighs, among others. Other muscle groups can be more specifically targeted in the work, thanks to the many exercises that this discipline includes.
Muscle strengthening, a true ally of well-being, will help maintain your body and make your figure more athletic.
Also read:5 best techniques to improve muscular endurance
The rules of muscle strengthening exos
You can do strengthening exos using mostly your own weight. In this context, you will perform different movements that will allow you to work in depth to tone your muscles.
Depending on your constitution, some exercises, plank, chair, abs and other fun, will require more effort than others. You will thus work sometimes in repetition and sometimes over time, to test your muscles and make them stronger.
The advantage of this discipline is that it can be practiced indoors, with the expert advice of a coach, using props or on machines, or from your home, by performing regularly the movements that will do you good and that will seem easier to you to perform as the sessions progress.
Find out more: Top 10 bodyweight back exercises
The benefits of muscle building
- muscle strengthening makes your muscles more toned, stronger: this discipline thus rebalances your muscular structure, by making up for deficiencies.
- Repeating the right moves strengthens the stabilizing muscles that are responsible for keeping the body in good posture.People practicing muscle strengthening thus reduce the risk of back pain, by naturally holding themselves better
- Stressed, the muscles also have a stimulating effect on our bones: discipline helps maintain good bone density and fight against certain diseases such as osteoporosis. And then, gradually, the muscle strengthening has a real effect on the silhouette.
- Without increasing the volume of the biceps or thighs, it allows you to refine and reduce fat mass.
Also read: 10 exercises for your bodybuilding program without equipment
Who can do muscle strengthening exercises?
This discipline is for those who wish to gain tone, adopt a better posture and firm up certain areas of their body.
Anyone can practice muscle strengthening: the intensity of the practice and the exos achieved will not be the same depending on your situation.
While this discipline is particularly popular with seniors who wish to maintain their physical condition, it can perfectly complement another sport.
If you're not athletic and lack fitness, muscle building is also quite accessible. As the sessions progress, you will gain in endurance and will make this practice a habit that you will no longer be able to do without.
In parallel, also discover: Is there a best time to do weight training?
Start muscle strengthening exercises
If you are new to muscle strengthening, it is necessary to start with the basics to avoid injuries and jeopardize your progress. There are exercises and simple and easy workouts to discover muscle building gently, and progress at your own pace.
These exos will allow you to familiarize yourself with the main exercises and learn about the different muscles and how to work them well. Whether you want to lose fat, gain muscle, or just want to get in shape, muscle building gets you results fast.
An article to read also: Burn belly fat: 8 effective solutions
Rubber bands for muscle strengthening exercises
Rubber bands are resistance bands, which allow you to replace kettlebells or dumbbells. Instead of using the weight of the cast, you use the resistance of the rubber band to engage your muscles. So you can perform your favorite muscle strengthening moves from anywhere with this accessory.
The elastics allow you to replace the dumbbells while keeping the same exos. You can therefore work your different muscles in the same way as with cast iron. Bicep curls, front or side raises, squats, pull-ups and even pull-ups, it's all there with elastic bands. You can progress and push your limits on all your muscle groups, more gradually than with dumbbells.
For strength exercises, you can start with a lighter elastic and increase the resistance as you progress.
To find out more:The best resistance exercises with rubber bands
How to use rubber bands for your muscle strengthening exercises?
Depending on your goals, rubber bands can help you progress, strengthen or gain flexibility
In bodyweight exercises, such as dips or pull-ups, the elastic band relieves you of some of your weight. To start these movements or to increase the number of repetitions, the elastic gives you a boost to progress.
To strengthen and improve your muscle building, the elastics allow you to replace dumbbells. Thanks to their variable and progressive resistance, you develop your strength, speed and power while reducing muscle stress.
And if you're having a big day or planning to push your limits, you can combine resistance bands with dumbbells or kettlebells for maximum strength. intensity.
And finally, don't forget to stretch! By adding a elastic during your stretching exercises, you develop your flexibility and you gain in amplitude, very gently.
For more information: 10 exercises to do with a rubber band
Some muscle strengthening exos with rubber band
Both feet on the rubber band
For the first category of exos, place the elastic flat on the ground and put both feet on it. What about the other end of the tape ? Grab it with both hands.
In this position, you can perform:
- Biceps curls to work both arms simultaneously.
- Squats, just place your hands at collar bone height, palms up and push through the legs.
- Chin pull-ups, just lift the elastic to chest or chin height to work your shoulders.
One foot on the training band
Place your foot slightly in front of you, resting on the elastic band that you are holding in one hand. In this position, you can perform front or side raises to work your shoulders. These muscle strengthening exos will help you have stronger joints.
To know everything about rubber bands: How to build muscle effectively with a rubber band?
The best rubber bands for your muscle building workouts
To help you with your muscle strengthening exos, you will only need resistance bands.
The elastic in bodybuilding provides constant tension that is sought after during exos of body weight. Also, the more it is stretched, the more resistance it offers. The advantage being that the further you go in the range of motion, the more fibers of your muscles you will use. A great way to work on muscle building!
At Super-Human Fitness, we designed our elastic resistance bands for bodyweight exos. They offer the best value for money on the current market.
These elastics, particularly effective and economical, are perfect for athletes who prefer home training. But you can also take them with you to the gym, because our elastics, light and practical, slip easily into any sports bag.
With these elastic resistance bands, you will be able to perform your muscle strengthening exos The handles that come with them are both solid and comfortable, allowing you to ensuring safe work. Made of natural latex and delivered in number of five, with our elastics, you can adapt your training according to the resistance that suits you.
Also read: Reviews of super-human fit products
In conclusion
muscle strengthening allows you to tone your body and your muscles without drawing them out like bodybuilding does. However, you will lose fat mass and your figure will be transformed. The various muscular strengthening exos also help prevent back pain and maintain good bone density.
These bodyweight exos can be done using elastics which do not load down like dumbbells. Remember to choose them well for effective sessions without injuring yourself.
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