At the end of a long day, many people would rather head home to eat dinner and relax as opposed to exercising. This is a common to deal with stress and fatigue; however, some decide to handle it by doing some exercises to relieve tension and get re-energized. Going to the gym though could be a bit inconvenient for certain people because of a demanding schedule.
Resistance training exercises are advantageous because little equipment and space is required. They can be done with light dumb bells, resistance bands, a medicine ball, swiss ball, or even kettle bells. All this equipment is relatively cheap and built to last. Here are some that you can do on a consistent basis.
Chest Exercises
Chest exercises can be done with a flat bench, a swiss ball, or on the ground. A swiss ball is a little less stable, but this forces the body to balance itself. Two common exercises include the chest press and flys. The chest press involves pressing the dumbbells straight up from the chest. To do a chest fly, extend yours arms out over your chest. Then, pull your arms apart and let your arms drop to the side extended. Proceed to raise the weights back up to the original position. Resistance training exercises like this target your chest, as well as your triceps and shoulders.
Back Exercises
Resistance training exercises for the back can also be done using light dumbbells or a swiss ball. Among these include bent over rows and reverse flys. The main purpose of these exercises is to develop upper and middle back muscles, specifically latissimus dorsi and rhomboids. The swiss ball can be used for bent over rows. Controlling your balance is necessary when lifting weights on a ball. Keep your straight back and lift up until your shoulder blades touch.
Biceps Curls
If you want to do this on a ball, sit down while keeping your feet planted on the floor. Raise the dumbbells in front of your thighs, and slowly bend your elbows and lift towards your chest. Squeeze your biceps forcefully at the top of the movement, lower back down and repeat.
Leg Exercises
The best lower body exercise is the squat. You don't even need any dumbbells for it to be effective. Sit down until your thighs are parallel to the floor, and raise your arms straight forward for balance. Then, extend up until your knees are slightly bent. Avoid straightening the legs completely to keep pressure on the thighs.
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