Resistance training exercises for weight loss

Resistance training has become increasingly popular all over the world for both females and males. The reason of that is because it helps enhance sporting performance thanks to the beneficial effects it has on strength, power, speed, flexibility, health, fitness and body composition. Moreover, resistance training has been known as an integral component of several rehabilitation programs which can contribute to the prevention of injury in bone and muscles. Resistance training can be carried out by different ages and groups in order to help them lose weight, get in shape as well as prevent diseases. You are going to find out some effective resistance training exercises in this article.

Resistance Training Exercises For Weight Loss – Get Fit Body & Better Health

1. Lying Face Up Plate Neck Resistance

lying face up plate neck resistance

This workout is one of the resistance training exercises that will help you target your neck muscles, giving you a healthy and strong neck.

How to perform this exercise:

– Find a flat bench then start to lie on your back on it. Keep a straight line from your head to toes as you are holding a weight plate on the top of your forehead. A little tip for you: You will need to position your body in order to slightly place the shoulders on the end of the bench so that your head, neck and traps are off the bench. This is your starting position.

– Try to keep the plate stationary on the forehead. Slowly bring your head lower in a semi circular motion while breathing in.

– Lift your head up to get back to the starting position in the same motion while breathing out. Hold the contraction in your neck for a moment.

– Repeat this exercise until you finish all the recommended reps.

2. Lying Face Down Plate Neck Resistance

lying face down plate neck resistance

Like the previous workout, this is also one of the resistance training exercises that target your neck muscles.

How to perform this exercise:

– Find a flat bench to lie on your stomach on it, keeping your face down. Try to maintain a straight line from your head to toes while placing a weight plate behind your head. A little tip for you: You will need to position your body in order to slightly place the shoulders on the end of the bench so that your face, neck and upper chest are off the bench. This is your starting position.

– Securely place the plate on the back of your head while slowly lowering your head as you are breathing in.

– Lift your head up to get back to the starting position in a semi circular motion while breathing out. Hold this contracted position for a moment.

– Keep doing this exercise until you finish all the recommended reps.

3. Seated Head Harness Neck Resistance

seated head harness neck resistance

This resistance training workout also targets your neck.

How to perform this exercise:

– At the end of the flat bench that you are going to use, put a neck strap on the ground. When you have finished choosing the weight, sit right there, keeping the feet wider than shoulder width apart. Remember to keep your toes pointed outwards.

– Slowly lean your upper body forward until your torso is nearly parallel with the ground. With both hands, try to secure the neck strap on your head. A little tip for you: remember to make sure that the weight is on the ground in order to avoid any neck strain. After that, start to grab it using both of your hands while lifting your upper body back until your torso is almost perpendicular to the ground. Remember that both of your torso and head are required to be slightly titled forward in order to properly perform this movement.

– Put both of your hands on the knees. This will be the starting position.

– Slowly bring your neck lower until you can touch the upper chest with your chin as you are inhaling.

– While breathing out, lift your neck up to get back to the starting position.

– Repeat this exercise until you finish all the recommended reps.

Caution: Your neck muscles will have to go under a lot of pressure. Therefore, you should approach and perform this exercise with absolute caution. Sudden movements or jerks can definitely lead to neck muscle strain, which is very dangerous. That is the reason why it is necessary to practice the form of this exercise first before using weights in order to get used to the motion required in this workout.

4. Machine Bench Press

machine bench press

This workout is one of resistance training exercises that target your chest, helping you lose man boobs as well as achieve stronger and firmer chest.

How to perform this exercise:

– Find a chest press machine that you are going to use then sit down on it and choose the weight levels.

– Every machine will provide a lever, step on it and you will be able to bring the handles forward and grab them so that your arms will be completely extended.

– With a grip with palms facing down, grab the handles then slowly raise the elbows, making the upper arms parallel to the ground to the sides of the torso. A little tip for you: As you grab the handles, keep the forearms pointed forward. Bring both of the handles forward and straighten the arms. This will be your starting position.

– While you are breathing in, start to pull the handles backwards towards you.

– As you are flexing your pecs, try to push them away from you while breathing out. Hold this contracted position for a moment before getting back to the starting position.

– Keep doing this exercise until you finish all the recommended reps.

– However, remember that once you are finished, step on the machine’s lever again to bring the handles back to the original position.

Variations: If you want this exercise to be even more challenging, feel free to use extra free weights, such as dumbbells and barbells, to perform this work out on a bench. Moreover, you can also use a pulley machine.

5. Ab Crunch Machine

ab crunch machine

This is one of resistance training exercises that target your abdominal muscles, helping you lose belly fat as well as build a strong core and achieve six pack abs.

How to perform this exercise:

– Choose a light resistance. Find an ab machine that you are going to use then sit down on it. Place both of your feet under the provided pads and use your hands to grab the top handles. Bend your arms at a 90 degree angle while resting your triceps on the provided pads. This is your starting position.

– While you are doing so, start to bring your legs up as you are crunching the upper torso. While performing this movement, remember to breathe out. A little tip for you: make sure that you are using a slow as well as controlled motion. Focus on working on your abs in order to move the weights. Keep your legs and feet relaxed.

– After a brief pause, slowly get back to the starting position while breathing in.

– Keep doing this exercise until you finish all the recommended reps.

Caution: In order to prevent any unexpected injuries, it is necessary to choose a weight which you can totally handle.

6. Dumbbell Lunges

dumbbell lunges

This is one of the most effective resistance training exercises that target your quadriceps, giving you stronger and bigger thighs.

How to perform this exercise:

– Stand straight and tall. Hold two dumbbells by your sides. This is your starting position.

– Step your right leg forward about 2 feet from the other feet. Bring your upper body lower while maintaining a straight torso and balance. Breathe in as you lower your body. Always remember to prevent your knee from going forward beyond the toes while coming down because doing so will put too much stress on your knee joint. Moreover, make sure that the front shin is perpendicular to the floor.

– Push your body up with mainly the heel of your foot. Get back to the starting position while you are breathing out.

– Keep doing this exercise until you finish all the recommended reps. After that, start to perform this workout using your left leg.

So you have just finished the entire article of resistance training exercises for weight loss. Is this article informative enough for you? Did you find whatever you wanted in this article? If you have discovered what you needed in order to train your strength and get in shape, please let us know by commenting down below. Moreover, if this article has not provided you with the sufficient amount of information and you are still confused about the content, please do not hesitate to contact us any time you need.

Besides, in case you are free and you want to entertain yourself with useful knowledge, there are still many fitness & exercise related articles from the site vkool . We are sure that you will be satisfied with the meaningful and useful information that we provide.

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